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Be Smart, Eat Well, Get Healthy

EGGS—zactly Right!

eggs in a bowl with egg carton

Eggs! The wonderful protein –relatively cheap, easy to prepare and versatile! You can poach, boil, coddle, bake or fry them. Fold them into an omelet or bake them in a casserole. Breakfast, lunch, dinner or snack, eggs are a perfect addition to anyone’s diet.

Did you know?

  • Eggs are an important source of protein, vitamins, antioxidants, carotenoids lutein and zeaxanthin and essential amino acids. All for only 70 calories.
  • Fertile eggs are no more nutritious than non-fertile eggs.
  • To store, keep eggs in carton and place on the bottom shelf of the refrigerator (can be kept 4-5 weeks after the date on the carton)
  • To crack: tap egg firmly on flat surface (kitchen counter). Hitting egg on the edge of a bowl will drive bits of shell into the egg.          
  • Cracked/shelled eggs can be frozen, in an airtight container, for up to 1 year.
  • Egg substitute or egg product can be purchased chilled or frozen. These are sometimes pasteurized, flavored, egg whites with added color. They do not contain cholesterol.
  • The color of the shell means nothing---it is actually associated with breed of chicken—all eggs are nutritionally identical.
  • Food safety concerns: assume all eggs are infected with Salmonella
    • Cook all eggs to 160 degrees (145 degrees for immediate service)
    • Wash all countertops, utensils with hot soapy water
    • Never use the same utensils for raw eggs and ready to eat foods without washing in between tasks
    • NEVER allow anyone to eat products containing raw eggs, e.g. cookie dough, uncooked eggnog, protein drinks made with raw eggs, etc.
  • Cook eggs on low to medium heat for best results.
  • Do not add salt to eggs prior to cooking as it may cause watery eggs.


This time of year many families like to dye or color eggs. Be sure to follow food safety guidelines when using boiled eggs. Colored eggs must be refrigerated promptly after the color dries. If using real eggs for an Easter egg hunt make sure the eggs are not out of the refrigerator for more than 2 hours. Or simply discard the eggs when the hunt is complete.

Here are some recommendations for dyeing eggs naturally from the American Egg Board:

Making your own natural colors

Simmer uncooked eggs in water for up to 20 minutes with 1 tablespoon of white vinegar per cup of water and one of the following materials.




Fresh beets or cranberries, frozen raspberries

Pinkish red

Yellow onion skins


Ground turmeric


Spinach leaves  

Pale green

Yellow Delicious apple peels


blueberries or red cabbage leaves


Strong brewed coffee

Beige to brown


Ever wonder why your boiled eggs have that green ring around the yolk?  This is caused by the Sulphur in the egg white reacting with the iron in the yolk. This chemical reaction is exaggerated when eggs are cooked too long or at too high a temperature or cooled too slowly. Avoid the green ring by following these directions:

Watch this video to learn how to make the  perfect boiled egg

Place eggs in a single layer in a saucepan and cover with 1 inch of cold water. Cover, bring to a boil and immediately remove from heat. Let stand 11-13 minutes. Remove eggs from water. Chill by immersing eggs in ice water before peeling. Source:


For great recipes using eggs go to:

University of Illinois Urbana-Champaign