Did you know that eggs contain nearly every nutrient the body needs? And ounce by ounce they contain more protein than any other food. Over half of the protein is found in the egg white but most of the nutrients are in the yolk. Keep in mind that eggs are only as healthy as the hens that lay then.  And all eggs are certainty not created equal.

I purchase my eggs locally so I can ensure the hens are raised outdoors, allowing the chickens to get fresh green pasture and plenty of bugs. These hens produce a high quality egg with a bright yellow yolk (high in nutrients). Eggs that are labeled cage free, free range or organic eggs unfortunately do not ensure a quality egg. So what do these misleading terms mean? The USDA states that cage free means “the flock was able to freely roam a building, room, or enclosed area with unlimited access to food and fresh water during their production cycle.” Although the birds were not confined to cages their entire life, they most likely did not step foot outdoors and consumed feed containing antibiotics. Free range is not much better, meaning that the birds have access to the outdoors thought this could be a small area for as little as 5 minutes a day. If having to buy eggs in the supermarket I recommend buying the organic eggs. USDA’s National Organic Program ensure the eggs come from cage free hens raised without antibiotics and fed organic feed produced without conventional pesticides or fertilizers. But often eggs labeled organic come from chickens raised in crowded indoor conditions. So what eggs should you buy? Eggs from chickens that are truly pasture raised allowing the chickens to be out in the sunlight with plenty of space and eating their natural diet. Purchase directly from a local farmer at a farmers market. Or from a food store that supports local farmers.

And don’t hesitate to eat eggs daily. I eat 2-4 every day. You may be thinking what about the all of the cholesterol? The truth is numerous studies support the conclusion that eggs have virtually nothing to do with raising your cholesterol. You body actually produces 3 to 4 times more cholesterol than you eat. Every cell in your body needs it. It helps produce cell membranes, hormones, vitamin D and bile acids that help you digest your food. Cholesterol is your friend, not your enemy!

To your health,

Becky Perkins, Certified Health and Wellness Coach



Sources: Sweat Magazine, Eggs: The Perfect Protein, by Dr. Phillip Maffetone

Eat Fat Lose Fat, by Dr Mary Enig & Sally Fallon

Not all Eggs are Created Equal, by Jennifer Bunin, Chris Hunt, Dawn Brighid, gracelinks.org

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Crustless Spinach Quiche (with or without bacon)

6 eggs, scrambled

1/3 pound spinach, tough stems removed, leaves torn in half

4-6 strips of bacon, baked and chopped (optional)

1/2 cup cheddar cheese, shredded

1 cup cottage cheese

2 whole scallions, diced

Salt and pepper to taste


1. Preheat oven to 325F.

2. Grease one 9 inch pie pan.

3. If using bacon line a sheet tray with parchment paper. Lay out bacon and bake for 20-30 minutes. Slice into small pieces.

4. Fill a skillet with 1/2 water, add spinach. Cover to steam spinach over medium heat. When spinach is wilted, strain out the water.

5. Mix all ingredients together except bacon and 1/2 of the cheese.

6. Pour mixture into pie pan.

7. Top with bacon and remaining cheddar cheese.

8. Bake for 1 hour.