When the right type of egg is eaten as part of a low-fat diet, eggs are unlikely to alter cholesterol and can be a great source of protein.

When the right type of egg is eaten as part of a low-fat diet, eggs are unlikely to alter cholesterol and can be a great source of protein. If you do incorporate eggs into your diet, it’s important to know what the chickens that laid them had for dinner. Chickens should be cage free and free range so that they can roam the barnyard and eating the grasses, seeds, and insects that occur naturally. Any grains that they are fed should be organic, meaning that the chickens are fed food that are pesticide free. Also, make sure that the chickens have not been fed growth-hormones or given antibiotics. Their diets should include foods such as organic flax to increase the omega-3 content of the eggs.

Healthy eggs are easier to come by in places like whole food markets, natural food stores, or the natural and organic section of your supermarket. Or try your local farmer’s market. You might even be able to talk to the egg farmer to find out exactly what was on last night’s menu at the chicken coop!

Here are some more recipe ideas with eggs.

Chicken egg drop soup

with Shiitake mushrooms

Adding Shiitake mushrooms is a great way to enhance not only the flavor of your favorite soups, but also increase their nutritional value and provide your immune system with a boost. This is a favorite of recipe of mine from my book Forever Young.

(Serves 4)

Ingredients

• 6 cups low-sodium chicken broth

• 1/2 cup finely diced celery

• 1/2 cup finely diced Shiitake mushrooms

• 2 tablespoons minced onion

• 2 large eggs, well beaten

• 2 bunches watercress, trimmed

Preparation:

• Bring the chicken broth to a boil in a large pot. Add the celery and onion and simmer, covered, until tender, about 10 minutes.

• With the soup at a rapid boil, slowly pour in the beaten eggs, stirring until the eggs form fine shreds. Add the watercress and cook only about a minute longer.

Enjoy in good health!

Mini quinoa frittatas

The individual frittatas can be prepared during the weekend and frozen; they go straight from freezer to microwave to out the door in minutes, no fork necessary. Best of all, I developed this recipe so you can customize to your family’s tastes. Just use a total of about 2 cups of vegetables plus 1 ½ cup of additional veggies, meats, and/or cheeses (in place of the spinach, lean bacon, and feta used here). Try a meat/dairy-free tomato and mushroom version… use diced shallots or fresh herbs in place of the chives… endless possibilities! This recipe makes 12 frittatas if baked in a standard sized pan with ⅓-cup capacity muffin cups. Serving size is two frittatas.

Ingredients

• 6 eggs plus 6 egg whites, room temperature

• 1 tbsp coconut oil, melted and cooled slightly

• ½ tsp salt

• ¼ tsp black pepper, or to taste

• ⅛ scant tsp nutmeg (omit if making a cheese-free variation)

• 1 tbsp minced chives

• 2 medium cloves of garlic, finely minced (about 1 tbsp)

• 2 ½ cups cooked quinoa

• ¾ cup fully-cooked lean bacon, diced

• ¾ cup feta cheese, crumbled

• 2 cups fresh spinach, slightly chopped and very loosely packed

Preparation

• Pre-heat the oven to 350 degrees. Whisk eggs and whites with the coconut oil until well blended. Whisk in the salt, pepper, nutmeg, chives, and garlic.

• Using a large spoon or spatula, stir in the quinoa, lean bacon, feta, and spinach.

• Ladle mixture into a well-greased 12-cup muffin pan, to ¼ of an inch from the top. Bake for 25 minutes, or until frittatas are moist but set (if using a dark pan, they may brown slightly around the edges). Remove from oven and rest in pan for five minutes. Gently slide a knife around the edges to loosen and remove from pan. Serve while still nice and hot with your favorite fruit for a complete Perricone-approved breakfast!

• To freeze: Allow to cool completely. Once cooled, wrap frittatas tightly with plastic wrap, place in a freezer bag, and store in freezer. When “one of those mornings” happen, simply remove two frittatas from the freezer, unwrap completely, microwave on a paper towel-lined plate for about one and a half minutes, and enjoy with a side of fruit!

Sunnyside Up!

Eggs Benedict with smoked salmon, seared tomatoes, asparagus, and lemon-olive oil Hollandaise

(Serves 6)

Poached eggs

• 2 tablespoons white wine vinegar

• 12 large eggs

Preparation

• Bring 2 quarts of water to a boil in large shallow pan.

• Add the white wine vinegar to the water. Lower the heat to a simmer.

• Break 6 of the eggs into six small bowls.

• Gently slide each egg into the simmering water.

• Poach until the whites are firm, about 2 minutes.

• With a slotted spoon remove the eggs from the water. Drain on a paper towel.

• Repeat with the remaining six eggs.

• Keep warm in oven.

Lemon-olive oil Hollandaise

• 4 egg yolks

• 2 tablespoons of water

• Juice and zest of 1 lemon

• 1/3 cup extra virgin olive oil

• Sea salt and freshly ground black pepper

Preparation

• In a stainless steel bowl combine egg yolks, water, and lemon zest and juice.

• In a double boiler set over simmering water. Wisk yolk mixture until light and fluffy. Remove top of double boiler from heat.

• Slowly add and whisk olive oil into the yolk mixture. Season to taste with salt and pepper.

Seared tomatoes

• 4 medium tomatoes

• 1 tablespoon extra virgin olive oil

• ¼ teaspoon paprika

• Sea salt and freshly ground black pepper

Preparation

• Cut each tomato into 3 slices.

• Brush cut sides with olive oil.

• Season to taste with paprika, salt, and pepper.

• Place large nonstick skillet over high heat.

• Sear tomato slices, about 1 minute per side.

For presentation

• 12 slices smoked salmon

• 24 asparagus spears

• 3 tablespoons finely minced chives

Preparation

• Trim and peel asparagus. Steam spears 4 to 5 minutes.

• For each serving place two tomatoes on warmed plate. Top each tomato with a slice of smoke salmon. Top each salmon slice with 1 poached egg. Spoon hollandaise over each egg. Garnish with 4 asparagus spears and a sprinkling of minced chives.

Yummy Sunday brunch!

The weekend is a perfect opportunity to catch up with family and friends. Invite them over for this amazing, and healthy, omelette!

Baja omelette

(Serves 4)

Ingredients

For tomato and apple salsa fresca:

• 3 medium vine ripened tomatoes, diced

• 1 small pink lady apple, peeled, cored, diced

• 1/4 cup scallions, chopped

• 1 small jalapeno, seeded, finely chopped

• 2 tbsp. finely chopped cilantro

• 2 tbsp. lime juice

• 1/2 tsp. salt

For crab meat omelette:

• 1/2 pound crab meat, picked over, shells removed

• 1/4 cup finely chopped red bell peppers

• 2 tsp. chopped chives

• 1 lemon, juiced

• 8 fresh eggs

• 4 tbsp. water

• 1 tsp. olive oil

• 8 slices jack cheese

• to taste sea salt and freshly ground black pepper

For presentation

• 1 avocado, quartered, sliced into fans

• 4 sprigs cilantro

Preparation

For tomato and apple salsa fresca:

• Combine all ingredients in glass bowl. Cover. Refrigerate at least 1 hour to blend flavors. Divide among four ramekins.

For crab meat omelette:

• Combine crab meat, bell peppers, chives and lemon juice in small bowl. Set aside. Mix eggs and water in small bowl. Whip until frothy. Heat olive oil in small non-stick skillet. Add half egg mixture. Stir briefly. Let eggs begin to set at edges. Lift edges and tilt the pan occasionally to allow the uncooked egg to touch the hot surface of the pan. Cook until the eggs are almost set but still moist. Spread half crab meat mixture over half the omelette. Season to taste with sea salt and freshly ground black pepper. Fold the unfilled half over. Top with jack cheese. Place under broiler 30 seconds, until cheese melts. Invert onto warm serving plate. Repeat with remaining egg mixture and crab meat. Keep warm.

• Cut each omelette half. Place onto four warm serving plates. Serve with ramekin of tomato and apple salsa. Garnish with avocado fan and cilantro sprig.

Nicholas Perricone, M.D. is a world renowned health-aging expert. For more health articles by DrPerricone visit www.dailyperricone.com.