Dishing It Up!

by Victoria Mattson

Victoria Mattson is a local cook, confectionaire and writer. She offers healthy and nutritious recipes and food tips in each issue of North County Outlook. Phone (360) 658-9903 or e-mail victoria@northcountyoutlook.com.

Lucky for us all, eggs are back in nutritional favor after suffering a bad rap for their cholesterol and fat content. Nutrition experts now say that people can eat an egg or two a day without measurably increasing their blood cholesterol levels. One study has found that it is the amount of saturated fat in the diet, not dietary cholesterol, that influences blood cholesterol levels the most.

Eggs are an excellent source of a low-cost, high quality protein. They are loaded with nutrients and contain only 74 calories per large egg. The nutrients in eggs, particularly choline and other B vitamins, boost brain health, reduce inflammation, and help prevent blood clots. Lutein found in eggs is associated with protecting against age-related macular degeneration and cataracts. Lutein is also found in spinach; however a study published in the Journal of Nutrition found that the lutein in eggs is much more bio-available than the lutein found in spinach.

Purchasing eggs in the grocery store, we must now choose not only the size and color, but also consider the conditions under which the eggs were produced. "Cage free" or "free range" means the hens have "access to the outside" and are not confined to tiny cages. This designation isn't regulated, and so could mean that they get to step outside their cage, but are still raised in a confined environment. "Certified Organic" eggs come from hens that are able to engage in natural behaviors outside their pens, spend time outdoors each day, and are fed a diet free of antibiotics and pesticides.

A third common choice is eggs which have been fortified with omega-3. These eggs contain omega-3 fatty acids because the producing hens were fed a diet containing flaxseed. Nutritionists recommend a daily intake of 3 grams of omega-3. The amount of omega-3 fatty acid in one fortified egg is typically about 0.4 grams. One tablespoon of ground flaxseed contains 2 grams of omega-3 fatty acids. Instead of spending the extra money on the fortified eggs, purchase the ground flax seed itself (costing about a nickel per tablespoon) and sprinkle it on cereal or yogurt.

Here is a wonderful brunch dish - perfect for serving Mom this Mother's Day!



Asparagus and Cheese Frittata

1/2 cup onion, chopped

1/2 cup red bell pepper, chopped

1 clove garlic, minced

1 pound thin asparagus

6 eggs

1/2 - l cup Swiss cheese, shredded

Salt

Pepper

Olive Oil



1. Preheat oven to 350° F. Coat a 10" pie pan with cooking spray and set aside.

2. Snap the tough ends off the asparagus spears. Slice off the top 2 inches of the tips and reserve. Cut the stalks into 1/2 inch slices.

3. Heat 1 tablespoon olive oil in a large non-stick skillet over medium high heat. Add onions, bell pepper, and garlic. Stir fry about 5 minutes, or until soft.

4. Add 1/2 cup water and asparagus stalks to the skillet. Cook, stirring until the asparagus is tender and the liquid is evaporated, about 5 more minutes. Season with salt and pepper to your taste. Arrange the vegetables in an even layer in the prepared pan.

5. Whisk the eggs and pour the eggs over the vegetables. Scatter the reserved asparagus tips over the top. Sprinkle frittata with Swiss cheese.

6. Bake for 35 minutes, or until a knife inserted in the center comes out clean. Let stand for 5 minutes before serving.