The versatile egg is good for you, too

Eggs are one of the most versatile foods. They can be cooked in many different ways and served throughout the day. In addition to their value in the kitchen, eggs are nutritionally beneficial. They provide protein, vitamin B2, vitamin A, vitamin D and iron, as well as small quantities of other nutrients.Eating too much red meat can be unhealthy, and eggs are a good alternative for adding protein to one’s diet. Vitamin B2, also known as riboflavin, is important for maintaining healthy organs and contributes to the production of energy at the cellular level. The vitamin A in eggs is important for eye health. Iron helps move oxygen through your body, among other things.Doctors have long recommended that people with high cholesterol stay away from egg yolks. Yet recent research suggests that this advice should change. While egg whites are fat free and can be used to make omelettes and baked goods, the yolk contains half of an egg’s protein and vitamin B2 and most of its other nutrients, including all of its vitamin D.A study conducted in February 2011 by the U.S. Department of Agriculture’s Agricultural Research Service showed that the feed given to chickens has changed the nutrients in their eggs. Tests have shown that eggs today have 14 percent less cholesterol than eggs tested in 2002. Eggs today also have much more vitamin D, which is essential to bone health.Other studies have suggested that dietary cholesterol has little effect on cholesterol levels. Even so, the American Heart Association has a recommended dietary cholesterol intake of 300 mg per day. So having one large egg, containing about 185 mg of cholesterol, a day is fine.While Grade AA indicates the best and freshest eggs in the supermarket, in the Northwest Corner it’s easy to get farm-fresh eggs. While they vary more in appearance than those found on supermarket shelves, the color and texture of an egg shell has no real effect on what’s inside.One of the best things about eggs is that they are very easy to cook. Below is a recipe for frittata with vegetables, ham and cheese. Like those for omelettes, recipes for frittata can be easily altered. Green eggs and ham frittataAdapted from a recipe at www.eatingwell.comServes six8 eggs; 1 1/2 teaspoons roughly chopped parsley; coarse salt and ground pepper to taste; 2 tablespoons extra virgin olive oil; 2 leeks, white and light green parts only, diced; 5 ounces baby spinach, chopped; 1/2 cup diced ham; 1/2 cup shredded cheese such as havarti or Muenster Preheat oven to 450 degrees. Whisk eggs, parsley, salt and pepper in a medium bowl. Heat oil in a large ovenproof, nonstick skillet over medium heat. Add leeks and cook, stirring, for about four minutes or until softened. Add spinach and ham and cook for about one minute, stirring, until the spinach is wilted.Pour the egg mixture over the vegetables and cook, lifting the edges of the frittata so uncooked egg can flow underneath. Cook for two to three minutes, or until the bottom is light golden. Sprinkle cheese on top and transfer the pan to a rack in the upper third of the oven. Bake for six to eight minutes, or until the eggs are set.Let the frittata rest for about three minutes before serving. Serve hot or cold.