I love eggs. Hard-boiled, scrambled, over easy, egg salad, fritata, omelet, fried egg sandwich. You name it. While I do not limit my egg consumption to breakfast, eggs are a favorite breakfast choice.

Today Eva presents Harper with a variety of egg dishes that are suitable for lunch or dinner. Apparently Italians don’t eat eggs for breakfast!

The really good thing is that eggs are a healthy dietary choice. Eggs:

• Are low in calories. 70-75 calories each.
• Contain 6g of high-quality protein each. Eggs are one of the few foods considered to be a complete high-quality protein source, because they contain all 9 essential amino acids.
• Have 5g of fat, and 1.6g of saturated fat each. All of the fat in an egg is found in the yolk. The yolk also contains important fat-soluble nutrients like vitamins A, D, and E, and the antioxidants lutein and zeaxanthin.
• Are also a source of iron, vitamin B12, folate, selenium and choline.
• Eggs are high in lecithin, an emulsifier, which supports brain and liver health.

If you are worried about cholesterol, recent research confirms that eating eggs as part of a healthy diet does not increase the risk of heart disease. The cholesterol found in some foods, such as egg yolk, liver and kidneys, shellfish such as prawns and fish roes (fish eggs), has much less of an effect on the level of cholesterol in your blood compared to the amount of fat you are eating.  The total amount of saturated fat in your diet is more important to watch.