Hard Boiled Eggs Recipe

I know it seems almost silly to have a recipe for boiled eggs, but I have found that many people boil their eggs for too long, decreasing the quality of protein and fat that properly cooked and raw eggs provide.

Here’s how to boil an egg to preserve as much of its health benefits as possible:

Place your eggs in a pot and add enough cold water to completely cover eggs. Allow this pot to sit on medium to medium-high heat until the water is just ready to boil. At this point, put a lid on the pot and take it off the heat completely, allowing it to rest on a part of your stove that is at room temperature. After 15 minutes, rinse well with lukewarm or room temperature water and peel. Voila – tasty and nutritious semi-hard boiled eggs!

Edward’s Take

That’s how I prepare my eggs. I was informed about this method two years back and I thought ..ohmygosh the wasted nutrition in the eggs that I have been eaten way back. I shared this way of preparing eggs in my health seminar. At first I was skeptical if it would be well received because it goes against the status quo of preparing eggs. Hey! The response was fantastic!!

The theory is that if you boil your water first and then put in the eggs.. the nutrition in the eggs will be SHOCKED and thus changes the egg’s nutrition chemical compounds… it’s just like turning on the shower and suddenly steamy hot water comes out, you go into a shock reflex mode.

Sure this method takes time for the eggs to go from liquid to hard boiled but nothing beats getting your money’s worth of nutrition.(I take my eggs half boiled with the egg yolk intact, because there is where all the nutrition is!)

Also remember buy Organic or free range eggs often. These eggs are of better quality unlike farmed eggs which is produced under stressful conditions of sick battery chickens.

Enjoy your eggs!

FLEX with FLAX

I consider flaxseed as the best source of plant-based Omega 3 fatty acid which is also known as Alpha linolenic acid (ALA). I use it when available in my whey protein mix to help boost up in my essential fatty acids intake. I also find it particularly useful to ground some flaxseed to be added into cooked or steamed veggie dishes. The use of flaxseed in our diet is limitless. (have always wanted to try coating pieces of fish fillet or chicken fillet with flaxseed, wonder how it will turn out)

Let’s see what has flaxseed got to offer.

Well for a history lesson, flaxseed has been around for the last 4,000 years and has been known for its healthful benefits. Although gone into obscurity throughout the years, flaxseed is making a comeback with a vengeance. Many modern scientific studies concludes or suggests that flaxseed can be effective in combating LDL cholesterol, reduces triglycerides, blood pressure and even lower incidence of breast cancer.

Besides ALA, flaxseed has 2 other components lignan and fiber. Lignan is a type of phytoestrogen (antioxidant). This powerful property can bind estrogen receptors, hence inhibiting the onset of estrogen-stimulated breast cancer.

In a small Canadian study of 39 women, for example, researchers from the University of Toronto found that flaxseed may boost conventional treatment for breast cancer. In the study, reported in the American Institute for Cancer Research Newsletter in 1998, postmenopausal women with breast cancer ate either a plain muffin or a muffin ocntaining 25 grams of flaxseed oil every day for approximately five-and-a-half weeks. Of the 29 out of the 39 women who ate both muffins, researchers found reductions in the growth of their tumors.

There  is also research on populations which has higher amounts of lignan in their diets has lower incidence of breast cancer and colon cancer. Flaxseed is 100 times richer in lignan content than any other whole grains!

To appreciate the benefits of flaxseed, I would recommend that you look up Essential Fatty Acids andread more about it.

Other benefits of flaxseed includes:

  1. Helps protect the body against high blood pressure, inflammation, water retention, sticky platelets and lowered immune function.
  2. Studies show that Omega-3 fatty acids help lower cholesterol and blood triglycerides, and prevent clots in arteries, which may result in strokes, heart attacks and thromboses.
  3. Shortens recovery time for fatigued muscles after exertion.
  4. Increases the body’s production of energy and also increases stamina.
  5. Accelerates the healing of sprains and bruises.
  6. Eases weight loss in people afflicted with obesity.
  7. Stimulates brown fat cells and increases the metabolic rate making it easier to burn off fat.
  8. Improves the absorption of Calcium.
  9. Strengthens finger and toenails.
  10. Can improve eyesight and perception of colors.
  11. Can often improve the function of the liver.
  12. Can relieve the side effects and stop development of many forms of cancer.
  13. Can relieve some cases of Asthma.
  14. Helpful in the treatment of Eczema, Psoriasis, and Dandruff.
  15. Can relieve the symptoms of Rheumatoid Arthritis. It can relieve the symptoms of Diabetes Mellitus.
  16. Can alleviate some allergies.
  17. Helps prevent Atherosclerosis (the accumulation of fatty deposits inside the blood vessels, especially the large and medium-sized arteries, that many people experience during the aging process).
  18. Lowers high blood pressure in Hypertension sufferers.
  19. Has been scientifically proven to treat some cases of depression.
  20. Can improve the mental function of many old age pensioners.
  21. Can help in the treatment of Multiple Sclerosis.
  22. Has been proven to improve the behavior of Schizophrenics.
  23. Can relieve some cases of Premenstrual Syndrome (PMS) in females.

Point to note

alpha linolenic acid (ALA) found in flaxseed, an omega-3 fat that is a precursor to the form of omega-3 found in fish oils called eicosapentaenoic acid or EPA. Since the fats are found in their isolated form in flaxseed oil, it is a more concentrated source of ALA than the seeds themselves (although it doesn’t have the other nutrients that the seeds do). ALA, in addition to providing several beneficial effects of its own, can be converted in the body to EPA, thus providing EPA’s beneficial effects. For this conversion to readily take place, however, depends on the presence and activity of an enzyme called delta-6-destaurase, which, in some individuals, is less available or less active than in others. In addition, delta-6-desaturase function is inhibited in diabetes and by the consumption of saturated fat and alcohol. For these reasons, higher amounts of ALA-rich flaxseeds or its oil must be consumed to provide the same benefits as the omega-3 fats found in the oil of cold-water fish.

Sounds good? Try some today! Get it at your local organic store or if you prefer supplementation get your flaxseed oil from your reliable supplier.


In-depth nutrient analysis:

Flaxseeds
(Note: “–” indicates data is unavailable)

amount

2.00 tbs

total weight

19.38 g

Basic Components

nutrient

amount

%DV

calories

95.33

5.30

calories from fat

59.29

calories from saturated fat

5.57

protein

3.78 g

7.56

carbohydrates

6.64 g

2.21

dietary fiber

5.41 g

21.64

soluble fiber

— g

insoluble fiber

— g

sugar – total

— g

monosaccharides

— g

disaccharides

— g

other carbs

— g

fat – total

6.59 g

10.14

saturated fat

0.62 g

3.10

mono fat

1.33 g

5.54

poly fat

4.35 g

18.12

trans fatty acids

0.00 g

cholesterol

0.00 mg

0.00

water

1.70 g

ash

0.68 g

Vitamins

nutrient

amount

%DV

vitamin A IU

0.00 IU

0.00

vitamin A RE

0.00 RE

A – carotenoid

0.00 RE

0.00

A – retinol

0.00 RE

A – beta carotene

0.00 mcg

thiamin – B1

0.03 mg

2.00

riboflavin – B2

0.03 mg

1.76

niacin – B3

0.27 mg

1.35

niacin equiv

0.27 mg

vitamin B6

0.18 mg

9.00

vitamin B12

0.00 mcg

0.00

biotin

— mcg

vitamin C

0.25 mg

0.42

vitamin D IU

— IU

vitamin D mcg

— mcg

vitamin E alpha equiv

0.97 mg

4.85

vitamin E IU

1.44 IU

vitamin E mg

0.97 mg

folate

53.86 mcg

13.46

vitamin K

0.00 mcg

0.00

pantothenic acid

0.30 mg

3.00

Minerals

nutrient

amount

%DV

boron

— mcg

calcium

38.56 mg

3.86

chloride

— mg

chromium

— mcg

copper

0.20 mg

10.00

fluoride

— mg

iodine

— mcg

iron

1.21 mg

6.72

magnesium

70.14 mg

17.54

manganese

0.64 mg

32.00

molybdenum

— mcg

phosphorus

96.49 mg

9.65

potassium

131.94 mg

3.77

selenium

1.07 mcg

1.53

sodium

6.59 mg

0.27

zinc

0.81 mg

5.40

Saturated Fats

nutrient

amount

%DV

4:0 butyric

0.00 g

6:0 caproic

0.00 g

8:0 caprylic

0.00 g

10:0 capric

0.00 g

12:0 lauric

0.00 g

14:0 myristic

0.00 g

15:0 pentadecanoic

0.00 g

16:0 palmitic

0.35 g

17:0 margaric

0.00 g

18:0 stearic

0.27 g

20:0 arachidic

0.00 g

22:0 behenate

0.00 g

24:0 lignoceric

0.00 g

Mono Fats

nutrient

amount

%DV

14:1 myristol

0.00 g

15:1 pentadecenoic

0.00 g

16:1 palmitol

0.00 g

17:1 heptadecenoic

0.00 g

18:1 oleic

1.33 g

20:1 eicosen

0.00 g

22:1 erucic

0.00 g

24:1 nervonic

0.00 g

Poly Fats

nutrient

amount

%DV

18:2 linoleic

0.84 g

18:3 linolenic

3.51 g

18:4 stearidon

0.00 g

20:3 eicosatrienoic

0.00 g

20:4 arachidon

0.00 g

20:5 EPA

0.00 g

22:5 DPA

0.00 g

22:6 DHA

0.00 g

Other Fats

nutrient

amount

%DV

omega 3 fatty acids

3.51 g

146.25

omega 6 fatty acids

0.84 g

Amino Acids

nutrient

amount

%DV

alanine

— g

arginine

— g

aspartate

— g

cystine

— g

glutamate

— g

glycine

— g

histidine

— g

isoleucine

— g

leucine

— g

lysine

— g

methionine

— g

phenylalanine

— g

proline

— g

serine

— g

threonine

— g

tryptophan

— g

tyrosine

— g

valine

— g

Other

nutrient

amount

%DV

alcohol

0.00 g

caffeine

0.00 mg

artif sweetener total

0.00 mg

aspartame

0.00 mg

saccharin

0.00 mg

sugar alcohol

— g

glycerol

— g

inositol

— g

mannitol

— g

sorbitol

— g

xylitol

— g

organic acids

— mg

acetic acid

— mg

citric acid

— mg

lactic acid

— mg

malic acid

— mg

choline

— mg

taurine

— mg

Note: The nutrient profiles provided in this website are derived from Food Processor for Windows, Version 7.60, by ESHA Research in Salem, Oregon, USA. Of the 21,629 food records contained in the ESHA foods database, most of them – including those of the World’s Healthiest Foods – lacked information for specific nutrients. The designation “–” was chosen to represent those nutrients for which there was no measurement included in the ESHA foods database.

References

http://www.healthcastle.com/flax.shtml

www.webmd.com/diet/features/benefits-of-flaxseed

www.essortment.com/all/whatisflaxsee_pfy.htm

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=81

Recommended websites for further information

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=81