Since I adopted the dino-chow lifestyle, I’ve been experimenting with my breakfast. Workout days mean a post-workout meal that’s a big dose of dense carbohydrates (like butternut squash, sweet potatoes, and/or banana) with lean, easy-to-digest protein (eggs, whites, chicken breast, salmon) so my muscles can re-load their glycogen stores and get ready for the next day’s adventures.
On non-workout days, I eat a breakfast-y version of my “regular” meals: protein, fat, veggies, and a little fruit in roughly a 50F/30P/20C ratio… which often means eggs scrambled with broccoli and tomatoes, or cabbage stir-fried with eggs and soy sauce (sort of a quick version of egg fu yung). When I’m in a hurry or feeling lazy, I just snarf down some grilled chicken breast and light veggies like cucumbers or snap peas.
I’ve discovered that egg days are way better than chicken days. When I eat eggs for breakfast, I almost never remember to eat my mid-morning snack. There’s some magic in them that makes me feel full and satisfied longer than other protein sources, even if I eat the same amount of calories and F/P/C.
Plus, there’s really nothing more comforting in the a.m. than a perfectly cooked, perfectly salted egg… unless it’s a perfectly cooked, perfectly salted egg that SOMEONE ELSE has prepared for me.
Ten Cool Things To Know About Eggs
1. A hen requires 24 to 26 hours to produce an egg – and thirty minutes later, she starts all over again. The average hen will lay about 245 eggs per year, and the older she gets, the larger her eggs become.
2. Egg yolks are one of the few foods that naturally contain vitamin D, which is essential for building strong bones. (It helps the body absorb calcium.)
3. Want to make sure your hard-cooked eggs don’t have flat bottoms? Poke a small hole in the shell of the egg before boiling. It will expand inside the shell and come out a lovely ovoid.
4. Not sure if your egg is raw or hard-boiled? Give it a spin! Raw eggs will wobble and cooked eggs will spin like a free-wheelin’ hippie at ACL fest.
5. If you accidentally drop and egg on the floor or counter, sprinkle it with a hefty dose of salt for easy clean-up.
6. An average egg includes about 2 tablespoons worth of white and 1 tablespoon of yolk.
7. Dates on egg cartons and all other food packaging reflect food quality, not food safety. The expiration or sell-by date on an egg carton tells the grocer to pull the eggs if they haven’t sold by that time. The best-by or use-by date lets you know that your eggs are still edible up to and including that date.
8. You can keep fresh, uncooked eggs in the shell refrigerated in their cartons for at least three weeks after you bring them home – buy be sure to store them inside the fridge, not on the door where the temperature fluctuates. Eggs age more in one day at room temperature than they will in one week in the refrigerator, so keep ‘em cool.
9. A large egg supplies 12.6% of the Daily Reference Value (DRV) for protein, about 6.29 grams. A little more than half of the egg’s protein is in the white and the rest is in the yolk. One egg is equivalent in protein to about one ounce of lean meat, poultry, fish, or seafood.
10. Trouble peeling hard-cooked eggs? Fresh eggs can be harder to peel, but eggs stored for a week to 10 days before cooking usually peel more easily.
BONUS COOL THING: Learn how to crack an egg with one hand.
BONUS RECIPE! The Best Hard-Boiled Eggs
Don’t laugh! There’s more to it than just plunking your egg in boiling water. Imagine an easy-to-peel hard-cooked egg with a creamy yolk and firm – not rubbery! – white. Mmmmm. Trust the science of Cook’s Illustrated and follow these steps.
- Put eggs in pan of cold water so that water covers eggs by 1-2 inches. Bring to a boil.
- When the water is rolling, turn off heat, remove from hot burner, cover, and let sit for 10 minutes exactly.
- Remove the eggs from the pan and drop each one on the counter to crack the white. Place immediately in an ice water bath and let cool for at least 5 minutes.
- Peel and refrigerate.
- Yum yum yum yum yum.
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