Healthy Diet for December 17 – Eggs – Another Option

Buying eggs isn’t as easy as it used to be. The options aren’t just medium, large, and jumbo. What should you buy?

Brown (versus white), organic, fertile, or free-range eggs: there are no nutritional advantages. For a single egg, each has about 10 percent of your day’s protein need. Eggs supply vitamins A, D, and B,„ as well as lutein and zeaxanthin; and about 215 grams of cholesterol and 5 fat grams in a large egg.

Other options if they match your health needs:

• Cholesterol-free liquid eggs (egg substitutes): Vi cup equals 1 whole egg. Sold in cartons, they’re made from egg whites. (Yolks contain the cholesterol.)
• Nutrient-modified shell eggs: some with more heart-healthy omega-3 fatty acids, some with less cholesterol. Read the Nutrition Facts.

Watching your cholesterol? Try egg substitutes in holiday desserts.

Berry Silken Tofu Cheese Cake

• 1⁄4 cup graham cracker crumbs (4 2 1⁄2-inch squares)
• 3⁄4 cup egg substitute (equivalent to 3 whole eggs)
• 10 1⁄2 ounces silken firm tofu, drained and cubed
• 1⁄2 cup sugar
• 1 tablespoon lemon juice
• 1 teaspoon vanilla extract
• 1 cup nonfat ricotta cheese
• 1 cup berries or other fruit

Preheat oven to 325°F. Spray bottom of an 8-inch spring form pan or pie pan with vegetable cooking spray. Evenly spread graham cracker crumbs on bottom of pan. Blend remaining ingredients (except berries) in food processor until smooth. Pour into pan, bake 35 to 40 minutes. Remove from oven, cool 15 minutes at room temperature. Refrigerate. Cut into 8 slices. Top with berries. Makes 8 servings.