Wholesome Wednesdays: The Incredible Edible Egg

Eggs have gotten both good and bad wraps in the last few decades. I tend to think of eggs as this:
Great for you in moderation when they are sourced from healthy, well managed chickens. Don't eat them in every meal, but give your body a well deserved protein boost and tap into those good fats when the mood strikes you. And of course, if you know you have cholesterol problems, maybe lay off the eggs most of the time - but certainly don't ban them from your diet altogether (see last paragraph).

The "American Egg Board" says this about eggs:

For only 70 calories each, eggs are rich in nutrients. They contain, in varying amounts, almost every essential vitamin and mineral needed by humans as well as several other beneficial food components. Egg protein is the standard by which other protein sources are measured. A large egg contains over six grams of protein. A large egg has 4.5 grams of fat, only 7% of the daily value. Only one-third (1.5) grams is saturated fat and 2 grams are mono-unsaturated fat.
The American Heart Association has amended its guidelines on eggs! There is "no longer a specific recommendation on the number of egg yolks a person may consume in a week."

Well that all sounds very nice. Why then does Calorie count. com give eggs only a C+ ? I guess the con of egg's inclusion of 75% our daily cholesterol is kind of a buzz kill. For more answers I plan on doing some research at the Egg Nutrition Center. Visit their site for yourself for scads of information.
They reiterate the eggseptional qualities of the egg:

With all the media attention on cholesterol, consumers often lose sight of the fact that eggs are a nutrient rich, affordable contributor to a healthy diet. Not only do eggs contain the highest quality source of protein available but they also contain almost every essential vitamin and mineral needed by humans. In fact, egg protein is of such high quality that it is used as the standard by which other proteins are compared. Eggs have a biological value (efficacy with which protein is used for growth) of 93.7%. Comparable values are 84.5% for milk, 76% for fish, and 74.3% for beef. Eggs really are the best protein money can buy, and it has all those other valuable vitamins and minerals too.

But what about the cholesterol?? I would rather not take all the yolks out of my eggs when cooking them, and i certainly don't plan on desisting my homemade mayo consumption. On looking in my copy of Nourishing Traditions, there is oft mention of the benefits of eggs in the diet and the much smaller negative impact they have on the blood cholesterol levels compared to impact that the consumption of red meat has.

Properly produced eggs are rich in just about every nutrient we have yet discovered, especially fat-soluble vitamins A an dD. Eggs also provide sulphur-containing proteins, necessarey for the integrity of cell membranes. They are an excellent source of special long-chain fatty acids called EPA and DHA, which play a vital role in the development of the nervous system in the infant and the maintenance of mental acuity in the adult.

I need all the help i can get in maintaining my mental acuity!
NT goes on to describe the superior quality and nutrient content of eggs from well managed, truly free ranged hens, with much better fatty acid profiles including the great Omega-6 (again, good brain food).

The bulk of the research i can find stresses that dietary intake of cholesterol, and the reduction of that intake, does not necessarily make a huge difference on the cholesterol in your body. Cutting out eggs isn't going to do the trick, in other words.  If you have cholesterol issues there may be many other ways of reducing your body's levels than simply reducing your dietary intake. I am no doctor, i'm just someone who likes to eat eggs and who has perfectly normal cholesterol. I personally think you would be much better off cutting out all or most of your red meat intake than cutting out eggs. They're cheaper, they're better for you and the environment (if sourced from properly managed flocks), and they're so versatile. Look at this beautiful pasta i made from freshly laid eggs and harvested herbs yesterday.

So, here's to your health! Tomorrow, recipe for egg salad= perhaps not the best recipe for weight loss, but full of the good fats, and quite satisfying.

Mini Quiches - Enough for an Army!

A dozen eggs on the counter: 20 mini quiches in the pan!

I've been planning a big quiche cooking extravaganza for quite some time, and today i implemented it. I've been saving up the girls eggs for about a week (they're laying between 17 and 25 eggs a week these days!) and this afternoon i harvested some broccoli and spinach and got to work.  i bought a gallon of raw milk last friday and hadn't done anything with the cream yet, so i made these extra decadent.

• 1 dozen eggs, scrambled
• shredded cheddar
• 2 cups raw cream
• bunch spinach, julienned
• chopped broccoli
• various herbs: rosemary, basil, oregano, thyme
• salt and pepper
• cayenne
• garlic

First i sauteed the onions, herbs, seasonings, garlic and broccoli unti the onions softened, meanwhile scrambling the eggs with the cream and some seasoning salt.

I sprayed some muffin tins and dropped spoonfuls of the sauteed veg into each spot.

Next i poured in some of the egg mixture, leaving room at the top.

Topping that with the spinach, then a little more egg and the cheese.

Into the oven they went at 375 for 20-25 minutes. Inside the oven they were puffed to double their size! So pretty and tantalizing. But sadly upon removal from the oven they sank back down into deflated, sad little puddles. I'm sure they'll still be uber delicious. But i'm disapointed.

2 are destined for our tummies this evening, along with some cooked sprouted lentils. The rest will be frozen and packaged for quick, easy dinners for my hungry working husband.
I'm pleased enough with the results, i'm sure they're scrumptious, but i'm wondering if i missed some step to ensure the maintenance of "puff."

**update: apparently quiches aren't supposed to stay puffed (vs souffle). Though it seems when i bake them in larger pans they stay at least  a LITTLE puffed.

Does anyone know of a way to keep quiche from falling when you remove it from the oven?

My Version of Quiche, A Recipe

Sure, quiche can be creamy, cheesy, sickeningly decadent. But it can also be healthy, full of veggies and protein, and remain delicious.

I usually make quiche without a crust, but per husband's request i have used some leftover pie crust (flour, salt, shortening and crushed pecans). You can do this without a crust, just spray pan well with non stick.

I'm lucky enough to have a garden brimming with (not frozen thank goodness!) tasty veggies and herbs, as well as 4 prolific chickens in the back yard. All the ingredients i need, except the milk or cheese. I have so many herbs to choose from, it's a difficult decision - but since i usually flavor things with sage and rosemary so i think i'll mix it up and flavor this dish with cilantro, spinach, and sorrel.  This could also be healthier by using just egg whites, and by omitting all cheese and crust - but really a little cheese is too yummy to be missed.  I'll try and spare myself the extra calories by serving the husband most of the quiche and eating my quiche along with a garden fresh salad. We'll see how THAT goes.

Not So Evil Quiche:

• 4 Eggs
• 1 cup milk
• herbs: about 1 T chopped cilantro, 2 big, chopped leaves sorrel, dash cumin and chilly powder
  
• broccoli, florets and/or greens about 1/2 cup
  
• onions, i used onion greens, about 1/2 cup
  
• 4 leaves or more  spinach
• 2 large leaves kale
  
• 9 cloves roasted garlic, or fresh garlic
• salt and pepper
• diced hot chillies, i used 2 habaneros
  
• small red potato, microwaved
• cheese, any kind about a handful. I usually use less, but i was being nice to the hubby
  

Since i'm using a pie crust i'll start by rolling it out thinly and lining a 1.5 quart sized pyrex dish (you could use a pie plate to form a thinner quiche, maybe shorter cooking time). Next I chop up all the veggies to be similarly sized and quickly saute them in a smidgeon of olive oil or nonstick spray. Saute just until onions soften a bit and greens just wilt.
Scramble the eggs with the herbs and milk, add the sauteed veg and pour into the pyrex dish on top of the crust. I cut up some melty polish cheese into small chunks and dropped them into the mixture fafter pouring to be sure they're equally distributed. You can also shred some on top.
Bake at 375 for about 30-40 minutes. I baked for 20 minutes then switched to the convection setting and baked an additional18 minutes. This quiche was pretty thick so i wanted to be sure and solidify all the egg.
Doneness can be tested by poking with a chopstick to see if egg goo comes out, and by squishing the top to test resistance. Edges should brown and the eggs should puff up and bounce back when you press down.

Apologies for the crappy finished product pic: Chuck was about to start and we were hungry!
The quiche was quite delicious and super satisfying. My salad hit the spot and my wedge of quiche was followed up by only another tiny piece with a piece leftover for my breakfast this morning.

NOTE TO SELF for later: next quiche i'd like to try a pesto quiche. Have plenty of pesto in the freezer,  i think that could be deeelicious.

What's your favorite quiche recipe? Do you prefer vegetarian quiche, quiche with meat, decadent or low fat?

The Great Egg Comparison

HEB (our local grocery store) Grade AA Large White Eggs

Versus

Olive Mueller-Rommel's Third and Fourth Organic, Mostly Free Range, Home Raised Eggs

I like experiments, especially ones that involve eating your test subjects.  Today I did a comparison between store bought and our eggs with mostly anticipated results. I used eggs from the same chicken, Olive the Wyandotte to keep the variables as consistent as possible.

Here's how it went:

 First comparison:  What do the eggs look like freshly cracked and do they crack the same?

Results: Olive's eggs had much firmer shells, harder to crack. Yolks much yellower, and a large yolk to white ratio than the store bought eggs: perhaps since they were smaller.

 Second comparison: Fried eggs.
Results: Our eggs have much darker yolks, and the area of white immediately surrounding the yolk is a darker, orangier color than the store bought egg. I suck at flipping, both were equally flippable or not. 

Taste: I, honestly couldn't tell much of a difference. Andy on the other hand thought our eggs were much better.

Third comparison: Scrambled Eggs
Results: Olive's shells again harder to crack with darker yolks. Both eggs seemed to scramble about as easily. Again the ratio of yolk to white seemed greater in our egg. Both eggs cooked the same, but it seemed the store bought wanted to turn into a fused flat object more than fluffy scramble moreso than our egg. The color of our scramble is way prettier.

Taste: No question: our egg tastes much better. The store bought scramble tasted more plastic, ours was rich and flavorful. This may just have been because of the higher yolk to white ratio, or because Olive is super special. I won't make that call.

Yum. That was a fun experiment. Consumed to the last drop. Now i start saving up our eggs for next weekend's Christmas baking adventure.

Do you have experience with fresh versus store bought eggs? What do YOU think? Taste or behave differently?

First Eggs have been Laid!!!

I am so proud of my girls. At 23ish weeks, BB my Chantecler hen has laid her first egg (surprising as she was the miniature seeming "pocket chicken" who seemed to refuse to mature - hard to tell as Chanteclers don't get much for combs or wattles really). Olive, our little adopted swap-hen Wyandotte at about 26-7 weeks old has done the same.
This is my presumption: they are the two who have been squatting, but i could be guessing incorrectly.

Very sadly, i was across the house in my studio, behind closed doors, so i could not hear if they sang the announcement of their amazing feat. But they have been showing all sorts of signs of agitation: squatting (which looks like they're kneeling down in terror holding their wings slightly out, is a natural response to allowing the rooster to mount safely) hopping up and down in and out of the nest boxes, cackling and making all sorts of odd communication noises. I do not speak chicken, but i had a feeling this day was coming soon. And here they are: two beautiful, well formed eggs. Shells are nice and thick, shape is smooth and mostly uniform. They are gorgeous, light brown, one slightly lighter than the other, one slightly more slender than the other.

I am so proud, and excited to have eggs for dinner!!!!!!

The Co-Op is Live!

An Austin Homestead is ready to close up the circle of production. I have Kombucha, I don't have eggs yet, but will, and I have a desire to reach out to this great community and spread the love. You help me afford supplies and feed, you get good stuff, i get good stuff, the hens get good stuff, we all win!  Please invite any friends you know would be interested in buying locally and consuming high quality, fresh goodies.

You can request membership to my new Co-Op here, as well as via a link on the left side of this blog.

Bear with me while I work through the learning process and baby steps of a new entrepreneurial venture, but i think this will be a great step for my little urban homestead and a great way to give something back to my loyal friends.

Current availability : Plain Kombucha Tea 16 oz for $3, Flavored (with cinnamon and cloves, cranberries, or other requests) Kombucha 16 oz for $3, Bring your own jar and knock off a dollar.  Also, very soon Scobies to brew your own KT will be available on special request.

Co-Op members will be given a link to a spreadsheet with available items listed. You will simply enter the number of items you desire and subject to availability will be able to pick up said items most weekends (specific pick up/delivery specifics will be specified once i get a better sense of who and how many co-op members i rustle up)

Can't wait to hear from you!
Miranda

COMING SOON: New Mini Co-op to Purchase Goods from the Austin Homestead

Hi folks!
I'm happy to announce that my entrepreneurial spirit is in full swing. As loyal readers, you know that i am the happy mother of 4 beautiful hens, and an experimenter and succeeder in the brewing of Kombucha Tea (KT). Since I live alone with my husband and animals - we simply have more KT and eggs (in theory, they're not quite laying YET) than we can consume in a hasty fashion. I don't, however, make enough of any of these consumables to warrant a full scale advertising corporate identity or even farm stand, nor guarantee availability at all times.

That being said: I would love to form a small scale, local co-op to partake in purchasing and consuming of my wares - for your benefit and for mine. You will help me pay for the things that make my life more fulfilling and healthy, and bring something healthful into your own home while buying as "local" as it gets.

Wares I will have available for purchase will vary with the season, but will rotate around these assorted items: Kombucha Tea, flavored and unflavored, bottled by me or bottled into your bottle at a discount (you can bring bottles as a deposit towards next time, or have me fill it on sight), Yard Fresh Eggs, by the dozen, half dozen, or even by the egg if you don't mind skipping the fancy egg carton, freshly made pasta and pesto, seasonal produce, maybe even cheese! I also crochet beverage cozies that are great for personal use or as gifts, among other silly and useful crafty things.

I will create a google document that you can simply open up online and place your order. The spreadsheet will tally your totals and orders will be filled upon availability. I will do my best to keep the spreadsheet current by week, and if something is unavailable when you want it, you will be sure to get first dibs the following week.   This document will also be an easy way to 'tell your friends' and they can request participation in the co-op as well.  As we go along I'll have a better idea of exactly how much KT i can really bottle in a week - and luckily it keeps in the fridge so i can bottle as it comes and save it up for the weekend.  I'm still working out the kinks - but I will either set up a set time to meet co-op members at an established locale, or set up  'open hours' Saturday afternoons to coincide with the farmers market schedules.

I am open to comment and suggestion, so please let me know your interests, needs, and preferences, and feel free to give me any ideas about facilitating local goodnesses.

Would this be something you'd be interested in? Do you have friends that are looking for a local source for KT or even scobies to purchase for their own homebrew? Would you buy local, yard eggs for about $3 a dozen? Let me know!