Boiled eggs are inexpensive, convenient sources of protein for anyone considering a low-carb diet. They also make a quick, healthy breakfast or lunch for children and teens when combined with whole grains, fruits and vegetables. If you're concerned about high blood pressure or heart disease, limit egg consumption to two or three times per week.
The simplest way to eat boiled eggs is to peel them and add a bit of salt and pepper. Serve them with bacon or sausage for a hearty, low-carb breakfast. Use eggs in chef salads topped with creamy dressing or add them to tuna or chicken salad. Serve egg salad on one slice of whole wheat bread or eat it plain. Spice up bland salads with the addition of dill, celery or pickles. Bring additional flavor to your salads by substituting ranch dressing for the more traditional mayonnaise.
To prepare boiled eggs safely, select eggs that are fresh and have no cracks. Bring them to a boil and then remove them from the heat. Let them sit covered for 10 to 15 minutes, depending on the size of the eggs. Store boiled eggs in the refrigerator and use them within one week. Hard boiled eggs spoil more quickly than raw ones.
When you can't bear to look at another boiled egg, try eggs in other forms. Try poached eggs with shallots, garlic, dill, chopped spinach or minced sauteed ham. Make an omelet for lunch or breakfast with ham, cheese, peppers and onions. For an additional treat, top the omelet with a creamy dressing or low-carb salsa. Shirred eggs are those that have been quickly cooked under the broiler. Pair them with cream, herbs, cheese, asparagus, mushrooms or broiled tomatoes.
Low-carb diets do not provide adequate nutrition for children, teenagers or pregnant women, and may cause adverse health effects in others, as well. Low-carb diets may strain the kidneys or increase the risk of heart disease or hypertension, according to the Virginia Cooperative Extension, and may actually cause participants to gain more weight in the long run. Adapt an active lifestyle that includes healthful, moderate eating and physical activity for increased health. Consult your doctor before starting any diet.
- Virginia Cooperative Extension; The Low-Carbohydrate Craze; Elena Serrano
- Lowcarbfoods.org: Low Carb Foods
- Lowcarbfoods.org: What Foods to Eat on a Low Carb Diet?
- "Mastering the Art of French Cooking"; Julia Child, et al.; 1961
- Missouri Families; Serve Perfect and Safe Boiled Eggs; Tammy Roberts, et al.; April 2011
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