To Your Health: Eggstreme egg makeover

To Your Health: Eggstreme egg makeover By Pam Carter, RD It�s that time of year again to dye �em, hide �em and eat �em. May is National Egg Month and, as of recently, eggs have undergone an extreme makeover.

Once thought to be the sinister source of fat and cholesterol, eggs are back in style thanks to recommendations by the American Heart Association, and because many �designer� or specialty eggs that offer a variety of health features.

In 2000, the American Heart Association (AHA) revised its dietary guidelines, emphasizing a diet rich in fruits, vegetables, whole grains, legumes, low-fat dairy, lean meats and skinless poultry and fish. The AHA no longer makes a recommendation about how many egg yolks can be eaten per week.

However, they still recommend that individuals limit their average daily cholesterol intake to less than 300 mg. One large, whole egg contains approximately 213 mg of cholesterol. If you eat a whole egg, try to limit other sources of dietary cholesterol on that day.

Even more egg-citing are the new designer eggs produced by chickens fed flax seed and a few other good treats. While it is virtually impossible to create an egg with no cholesterol, many companies are producing eggs that are better for the heart overall.

These designer eggs or Omega eggs have a much lower cholesterol content and are rich in heart-healthy Omega 3 fats and enhanced with more vitamin E. Designer eggs also contain an abundance of lutein which helps prevent age-related macular degeneration and cataracts.

Look for Sparboe Farms designer eggs or Eggland�s Best sold at your favorite Hy-Vee store and use them in this egg-cellent ham and spinach quiche developed by the Hy-Vee Test Kitchen.

Ham and Spinach


Serves 6.

All you need:

1 cup Hy-Vee shredded

Co-Jack cheese

5 Hy-Vee large eggs

1/2 cup heavy cream

1/2 cup water

1/4 tsp. Hy-Vee ground

black pepper

1/4 tsp. Hy-Vee salt

Dash Hy-Vee nutmeg

1/2 cup Hy-Vee frozen chopped spinach, thawed

1/2 cup diced ham

All you do:

Preheat oven to 350 degrees. Spread cheese in the bottom of a greased 9-inch glass pie pan. In a large bowl, whisk together eggs, heavy cream, water, black pepper, salt and nutmeg. Stir in spinach and ham. Pour egg mixture over the cheese in the pie pan.

Bake for 30 to 35 minutes or until set. Serve immediately.

Nutrition Facts per serving: 210 calories, 17 g fat, 230 mg cholesterol, 270 mg sodium, 2 g carbohydrates, 0 g fiber, 1 g sugar, 13 g protein.

Hy-Vee registered dietitians are available to the public to answer questions about smart eating. For more information, recipe ideas or to contact your local dietitians, visit

and click on health or call toll-free 866-865-4878.

This information is not intended as medical advice. Please consult a medical professional for individual advice.

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