Find out why eggs are the gold standard when it comes to protein.

  from Magic Foods

If you have an egg tray in your refrigerator door, ignore it. Eggs stay fresh best if you keep them in their original container, pointed ends down. Don’t buy eggs sold at room temperature at the store. Eggs age more in a single day at room temperature than they do in a week when stored in the fridge.

You know that eating raw or undercooked eggs carries a risk of salmonella poisoning. The risk is lower than you might think (about 1 in 20,000 eggs carries the gut-wrenching bacteria), but it’s not worth taking a chance. You have two options: Eat only thoroughly cooked eggs (that means no eggs “over easy” and no Caesar salad made with raw eggs) or buy pasteurized eggs, which have been warmed enough to kill any salmonella bacteria but not enough to cook the egg.

Menu Magic
Like the chickens they come from, eggs are one of nature’s most versatile foods. And they’re not just for

  • Keep hard-boiled eggs in the fridge for a perfect protein-rich snack.
  • For lunch, have an egg salad sandwich (made with low-fat mayonnaise) on whole wheat bread. Add chopped pickles to lower the glycemic effect of the bread. Or sprinkle on some turmeric, another Magic food (also good on scrambled eggs).
  • Serve a frittata for dinner (think of it as Italian egg pie). You can add almost anything to your frittata, such as lean ham, diced tomato, spinach, and goat cheese. Use 1 to 2 cups of filling for every four or five eggs.
  • Prepare deviled eggs with low-fat mayonnaise, chopped pickles, chili powder or paprika, and mustard powder. Grill some French toast for breakfast. Dip whole wheat bread in a mixture of egg, cinnamon (another Magic food), vanilla, and milk, then spray the skillet with oil, add the bread, and cook. The protein and fat in the egg will help blunt the blood sugar impact of the bread.
  • Pickle some eggs in vinegar, another Magic food. You get the benefit of high protein plus the blood sugar–lowering power of vinegar.

Perfect Portion: 1 to 2 eggs
A large egg serves up about 75 calories and 5 grams of fat, less than 2 grams of it saturated. The fat and cholesterol are all in the yolk. You can enjoy a two-egg omelet with a piece of whole grain toast, and your breakfast will still be reasonably low in calories as long as you don’t load it up with butter and cheese. Studies find that even two eggs a day have no effect on cholesterol in most people. Replace one of the eggs with two egg whites if you like.

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