Eggs are nutrition powerhouses, and when the entire egg is used, they become zero-waste. They make a great breakfast meal, can be used in almost all baking recipes, and provide us with protein, minerals, and a good dose of healthy fat. For a long time eggs were considered cholesterol-promoting. For decades, the Dieatary Guidelines for Americans suggested we keep our dietary cholesterol levels under 300 milligrams per day, but in the 2016 update, eggs are finally given the green light. While many people have added them back into their diets, not all of the egg is being used. The most common theme in weight-loss articles and meal plans is to omit the yolk and stick with the white. Egg whites alone provide the same amount of protein, with almost no fat. But what about the nutrients in the yolk?
- Using the egg yolk: The egg yolk is the egg’s greatest source of vitamins and minerals. The yolk contains iron, folate, vitamins A, B12, D, and E. If you’re not using the egg yolk, you’re throwing away these essential nutrients. If you’re on a low-fat eating plan, consider consuming at least one yolk per day. The nutrients and the fat in the yolk are a great compliment to the protein found in the whites.
- Eggshell Calcium: Did you know that eggshells are edible? Eggshells are calcium gold mines. Eggshells contain 27 microelements, mostly composed of calcium carbonate. Calcium is the most abundant mineral in our bodies, and daily calcium intake is essential for building strong bones and teeth, aiding our muscle contractions, and supporting nerve health. See the recipe below for an easy way to incorporate eggshell calcium into your diet.
- Selecting the best eggs: While the entire egg is edible and usable, the most important factor is its quality. The most nutritious eggs are raised on pasture, locally. This ensures the freshest eggs, with the most flavor.
Eggs can be enjoyed in a variety of ways, and will add powerhouse nutrients to your diet. For the most sustainable option, try using all parts of the egg. You’ll be adding more vitamins and minerals, while at the same time reducing waste. It’s a win-win!
From How to Heal Your Metabolism by Kate Deering
12-24 eggshells from pasture organic chickens
- Preheat oven to 275 degrees
- Fill a large cooking pot with water and bring to a boil
- Add eggshells and turn down heat
- Allow eggshells to disinfect in boiling water about 10-15 min
- Remove eggshells and place on baking sheet
- Place in oven 10-15 minutes
- Cook until dry, not browned or burned
- Remove eggshells and allow to cool completely
- Place dried eggshells in Vitamix or coffee grinder
- Blend until a fine powder is produced
Store eggshell powder in a sealed glass container
1/4tsp=600mg of calcium carbonate
*Best if taken with food or orange juice. Can be irritating to the stomach if consumed alone