Eggs Help Prevent Stroke and Heart Disease

Easter_Eggs_Copyright_M-J_de_Mesterton

One large egg typically contains six grams of high-quality protein, the antioxidants lutein and zeaxanthin (a substance in egg yolks), as well as significant amounts of the important vitamins E, D, and A.

Vitamin E has been proven to reduce the risk of coronary attacks in people with heart disease, while lutein helps to protect against clogging of the arteries.

A study concluded at EpidStat Institute in November, 2016 found that consuming just one egg a day reduces risk of stroke by 12 percent. The study’s principal investigator, Epidemiologist Dr. Dominik Alexander, said: “Eggs do have many positive nutritional attributes, including antioxidants, which have been shown to reduce oxidative stress and inflammation. They are also an excellent source of protein, which has been related to lower blood pressure.”

U.S. scientists have found that, contrary to traditional perceptions acquired from decades of less rigorous research, consuming eggs had no association with coronary heart disease, which is on record as the leading cause of death worldwide.

©M-J de Mesterton 2017

M-J’s Article about Eggs, Published in 2010

Eggs don’t cause heart disease, as the medical industry previously believed. And here is more good news: a research team at Louisiana State University in Baton Rouge determined that women on a weight-loss regimen who ate an egg with toast and jelly each morning lost twice as many pounds as those who had a bagel breakfast with the same number of calories without the accompanying egg.

Huevos (Eggs), by Spanish Court Painter Diego Velasquez

Eggs are nutritious, convenient, useful in thousands of recipes, and are a relatively inexpensive source of high-quality protein.

One large egg, which represents less than 4 percent of the total daily calorie intake of a person who consumes 2000 calories per day, provides 10 percent of the Daily Value for protein, 15 percent of the Daily Value for riboflavin, and 4 percent or more of the Daily Value for several other nutrients, including vitamins A, B6 and B12; folate; iron; phosphorus; and zinc. Eggs also provide choline, which is  essential in the human diet, and is credited for helping to create healthy babies during pregnancy. Because the percentage of the  recommended  daily amount for many nutrients provided by an egg is greater than the proportion of total calorie intake that the egg represents, the egg more than pulls its weight nutritionally. Most of the vitamins and minerals in eggs are found in the yolk; protein, however, is found in both the yolk and the white.

Recent research indicates that egg eaters are more likely than non-egg eaters to have diets that provide adequate amounts of essential nutrients. This seems to be partly due to the nutritional contribution of the eggs themselves and partly due to the fact that the inclusion of eggs in the diet is an indicator of a desirable eating pattern that includes breakfast.

Eggs can be prepared easily, in a variety of ways. They keep well  in the refrigerator for about three weeks, and therefore an individual can easily use up the dozen eggs in a carton before they spoil. Because most egg recipes involve short cooking times, eggs are convenient for the person with little time to prepare meals.

Eggs have several important physical and chemical properties that help make recipes work. They thicken custards, puddings and sauces; emulsify and stabilize mixtures such as mayonnaise and salad dressings; coat or glaze breads and cookies; bind ingredients together in dishes such as meat loaf and lasagne; eggs are used to clarify coffee and soups; retard crystallization in boiled candies and frostings; and leaven some types of baked goods such as cakes, cookies, soufflés, buns and sponge cakes.

Eggs are economical, especially when compared to other high-protein foods. For people who are trying to balance their budgets as well as their diets, serving eggs occasionally instead of meat, poultry, or fish is very economical.

One other  benefit of eggs is that they are a functional food—that is, a food which provides health benefits that go beyond basic nutrition. Eggs contain the carotenoids lutein and zeaxanthin, two components which are believed to have health benefits.

Stocking up on dehydrated eggs would be a wise move right now.  There are many sources of dried or powdered eggs on ebay and the internet. I prefer to dessicate and process them at home. Here is my procedure:

Emergency Powdered Eggs

Cook the desired amount of eggs in a non-stick pan until they are scrambled dry. On a a large baking-sheet, place your scrambled eggs in a thin layer. Use a French chef’s knife or a pastry cutter to break them into smaller pieces. In a low oven around 130 degrees Fahrenheit, bake this tray of eggs for eight hours or until it is devoid of moisture. Using a hand-mill, meat-grinder, food-mill or a blender, process the eggs until they turn to powder. Store the dried egg powder in an air-tight, food-grade container.

©M-J de Mesterton 2010

Reversal of Long-Held Beliefs on Dietary Fats

Additional Information on Foods Containing Cholesterol

A heart specialist from the University of Ireland, Professor Sherif Sultan, notes:

  • Current dietary guidelines are outmoded and desperately need to be revised.
  • Despite decades-old recommendations, high carbohydrate diets should be avoided.
  • Diets consisting largely of foods high in good-quality fats are the healthiest.
  • This essential changeover will stem the epidemic of Type 2 diabetes and weight-related heart problems.

Elegant Austerity Dish: Pot Roast

Slow-Cooked and Sumptuous: Pot Roast
A reduced-price cut of beef is slow-cooked in red wine and vegetables for an elegant, versatile austerity dish. Refrigerated and thinly-sliced, this beef is also excellent in salads and sandwiches. Just sauté the beef in butter, coconut oil or bacon grease, then add wine and vegetables. Cover pot and simmer for about three hours.

Southwestern Salad

M-J’s Southwestern Salad: Chopped Lettuce, Red and Orange Bell Peppers, Spanish Olive, Finely-Shredded Monterey Jack Cheese, and Chile-Spiced Ground Beef with Home-Made Ranch-Style Dressing and Sautéed Tortilla Halves

Elegant Luncheon Salad

Elegant Vegetable Salad in Green Herb Vinaigrette
M-J’s Luncheon salad contains finely chopped romaine lettuce, cucumber, avocados, celery and red bell peppers, dressed in green herb vinaigrette. The vinaigrette consists of olive oil, apple cider vinegar, parsley, cilantro, green peppercorns, honey and Himalayan salt which have been finely blended in an Osterizer.

©M-J de Mesterton, The Elegant Cook

M-J’s Elegant Salad Composition Consists of Home-Grown Tomatoes, Chopped Yellow Bell Peppers, Cucumber, and Romaine Lettuce

Elegant Taco Salad

This elegantly-arranged taco salad contains about 20 grams of carbohydrate–mostly from the three mini-tortillas, which were cut into halves. There are some finely diced tomatoes in the seasoned taco meat, which represent a negligible number of calories. Other components are shredded cheddar cheese and sour cream.
©M-J de Mesterton

Cornish-Style Pasties

M-J’s Cornish-Style Pasty


 
Cornish Pasty Made by M-J de Mesterton
I’ve been making Cornish pasties since the age of 20. My mother wrote a book about the pasty and its history which was published in 1990, but my method and ingredients differ from hers. The following is  my pasty (pronounced “pass-tee”) recipe: I will not formally transcribe my recipe and method for making pasties, because  I never use measurements. I can tell you, however, that they are made with a short crust containing both butter and lard, water, a teaspoon of malt vinegar, and unbleached, plain white flour. Since salted butter is used in the dough, add just a dash of salt to it.  I add sea-salt and hand-milled pepper to the filling, which consists of  four raw, uncooked ingredients, all diced very finely: tri-tip steak, which is always well-marbled and never tough; ordinary, high-starch brown-skinned potatoes, turnips, butter bits, and white or Spanish onions. The finely-diced beef and vegetables are tossed together in a mixing bowl with the salt and pepper before being laid upon the dough, dotted with butter and enclosed. The edges are crimped, either on top or on the side of the pasty, and a couple of well-placed slits are made in the top to allow steam to escape. The final product is brushed with a beaten egg mixed with a teaspoon of cream. The pasties are then baked in a very hot oven for close to one hour. Once the pasties have cooled for about twenty minutes, serve with an oil-and-vinegar-dressed lettuce salad. Offer Cornish cream, Spanish or Mexican Crema, or sour cream as an optional condiment. The pasties depicted here, which I made,  are the optimum size for a meal; the dough for them was shaped into a ball about half the size of a woman’s closed hand, then was rolled out and cut around a 7″ luncheon plate.  Making giant pasties just isn’t elegant, nor is it traditionally Cornish. I also make miniature pasties for parties, by using a tin can or the bottom, inner ridge of the same luncheon plate as a cutting guide. These mini-pasties are easily eaten by hand with a cocktail napkin to catch any pastry-flakes. For a basic short-crust guide, please see my Elegant Apple Pie recipe.~~Recipe and Pasty Photos Copyright M-J de Mesterton


>Elegant Croque Monsieur

>

Swiss cheese and Black Forest ham are pan-grilled inside of two buttered pain brioché slices. This dish is a frequent component of an elegant luncheon, accompanied by cream of celery soup, artichoke soup, or carrot Vichyssoise.

Elegant Croque Monsieur

Swiss cheese and Black Forest ham are pan-grilled inside of two buttered pain brioché slices. This dish is a frequent component of an elegant luncheon, accompanied by cream of celery soup, artichoke soup, or carrot Vichyssoise.

Croques Monsieurs

Using a shallow grill pan, a heavy plate and a lid, croques monsieurs are easily made on the cooker or stove-top. Sandwiches are flipped when the cheese on the bottom is soft. Continue cooking, with the lid on top. I do not bother to replace the heavy plate after the croques monsieurs are turned.

Thinly-sliced ham, together with Swiss cheese, home-made bread and a few spoonfuls of butter are transformed into the French luncheon classic, croques monsieurs. Served with a salad or soup, they are part of an elegant luncheon.

Serve croques monsieurs with mayonnaise and Dijon mustard on the side.
©M-J de Mesterton 2011

Elegant Croque Monsieur

Swiss cheese and Black Forest ham are pan-grilled inside of two buttered pain brioché slices. This dish is a frequent component of an elegant luncheon, accompanied by cream of celery soup, artichoke soup, or carrot Vichyssoise.

Croques Monsieurs

Using a shallow grill pan, a heavy plate and a lid, croques monsieurs are easily made on the cooker or stove-top. Sandwiches are flipped when the cheese on the bottom is soft. Continue cooking, with the lid on top. I do not bother to replace the heavy plate after the croques monsieurs are turned.

Thinly-sliced ham, together with Swiss cheese, home-made bread and a few spoonfuls of butter are transformed into the French luncheon classic, croques monsieurs. Served with a salad or soup, they are part of an elegant luncheon.

Serve croques monsieurs with mayonnaise and Dijon mustard on the side.
©M-J de Mesterton 2011

Croques Monsieurs

Using a shallow grill pan, a heavy plate and a lid, croques monsieurs are easily made on the cooker or stove-top. Sandwiches are flipped when the cheese on the bottom is soft. Continue cooking, with the lid on top. I do not bother to replace the heavy plate after the croques monsieurs are turned.

Thinly-sliced ham, together with Swiss cheese, home-made bread and a few spoonfuls of butter are transformed into the French luncheon classic, croques monsieurs. Served with a salad or soup, they are part of an elegant luncheon.

Serve croques monsieurs with mayonnaise and Dijon mustard on the side.
©M-J de Mesterton 2011

>Croques Monsieurs

>

Using a shallow grill pan, a heavy plate and a lid, croques monsieurs are easily made on the cooker or stove-top. Sandwiches are flipped when the cheese on the bottom is soft. Continue cooking, with the lid on top. I do not bother to replace the heavy plate after the croques monsieurs are turned.

Thinly-sliced ham, together with Swiss cheese, home-made bread and a few spoonfuls of butter are transformed into the French luncheon classic, croques monsieurs. Served with a salad or soup, they are part of an elegant luncheon.

Serve croques monsieurs with mayonnaise and Dijon mustard on the side.
©M-J de Mesterton 2011

Croques Monsieurs

Using a shallow grill pan, a heavy plate and a lid, croques monsieurs are easily made on the cooker or stove-top. Sandwiches are flipped when the cheese on the bottom is soft. Continue cooking, with the lid on top. I do not bother to replace the heavy plate after the croques monsieurs are turned.

Thinly-sliced ham, together with Swiss cheese, home-made bread and a few spoonfuls of butter are transformed into the French luncheon classic, croques monsieurs. Served with a salad or soup, they are part of an elegant luncheon.

Serve croques monsieurs with mayonnaise and Dijon mustard on the side.
©M-J de Mesterton 2011

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