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The Incredible & Oh, So Versatile, Edible EGG

This recipe is a contribution by The Kitchen Vixen. She provides WalkJogRun with weekly healthy recipes for runners. In this post she offers a lot of valuable information about eggs that I didn't know. For example, who knew that you could still eat eggs a few weeks past the sell by date? I usually toss them within a week! Check out these egg recipes and let us know what you think! Comment below with which you'd like to try first.


You see them in the grocery store all lined up in their cartons, usually found by the dozen, sometimes a half dozen, sometimes even 18 to a carton. You may even buy them in bulk at your bulk buying warehouse, but then you get burnt out on scrambling, or making them over-easy, and perhaps even the simple art of “hard boiling” just isn't doing it for you anymore. So those eggs just sit in your fridge. Then, one day, you get a hankering for eggs, but you're not sure if they're still safe to eat. Read on to learn how to make egg eating safe, and fun!

Eggs generally have two dates printed on the carton. One date is written as a three digit number corresponding to the day of the year they were washed and packaged. For example, if packed on January 1st, that number would be 001, if packed on December 31st, it would be 365. The carton may also bear a “sell-by” or “EXP” date which should not exceed 45 days from the date of packing.

Purchase eggs before the “sell by” or “EXP” date. Refrigerate eggs in their original carton since their porous shells make them vulnerable to picking up refrigerator odors. Place the eggs in the coldest part of your refrigerator, not in the door. Use the eggs within 3 to 5 weeks of purchase. The “sell by” date will likely pass during that time, but the eggs are still safe to use.

To help ensure you use your eggs and don't throw them out prematurely, date the egg carton as soon as you bring them home from the store, and then add a “use by” date that is up to 5 weeks later.

Another way to guarantee you don't waste your eggs is by having some novel ways to use them.

Here are three of my favorite breakfast options that are ideal for helping you refuel after your morning workout.

Egg-cellent Oatmeal

Poached Eggs Florentine

Bok Choi & Brown Rice Scramble

Egg-cellent Oatmeal

Makes 1 serving, Ready in 15 minutes

  • 1/4 cup oats, dry
  • 1/2 cup lowfat milk
  • 4 egg whites, beaten
  • 2 Tbsp dried cranberries
  • 1/8 tsp cinnamon
  1. Heat oatmeal and milk in a small sauce pan on medium heat, about 5 minutes, stirring constantly.
  2. Gradually add egg whites while constantly whisking them into the oatmeal mixture.
  3. Continue to whisk the oatmeal-egg mixture until all the eggs are cooked, and the mixture has thickened, about 3 minutes. You shouldn't see any runny egg whites.
  4. Sprinkle with cinnamon and cranberries or fresh fruit of your choice.

Nutrition Facts
Serving Size
1 serving
Calories
245
Calories from Fat
23

Total Fat
2.5g

Saturated Fat
1g

Sodium
245mg

Total Carbohydrates
32g

Cholesterol
7.5mg

Fiber
3.3g

Iron
0.9mg

Sugars
17g
Protein
22g
* Based on a 2000 calorie diet

Poached Eggs Florentine

Makes 1 serving, Ready in 15 minutes

  • 2 cups fresh spinach
  • 2 whole, free-range eggs
  • 1 whole wheat, brown rice, or sprouted English muffin
  1. Add 1/4 cup water to a small skilled set on medium heat
  2. Add spinach, crack eggs overtop and cover with a lid and let cook for 5 minutes, or until there are no visible runny egg whites. Use a glass lid if you have one.
  3. Toast English muffin while eggs cook.
  4. Place half the spinach and one egg on top of each muffing half.

Nutrition Facts
Serving Size
1 serving
Calories
313
Calories from Fat
108

Total Fat
12g

Saturated Fat
3.5g

Sodium
633mg

Total Carbohydrates
32g

Cholesterol
424mg

Fiber
5g

Iron
5.8mg

Sugars
3g
Protein
22g
* Based on a 2000 calorie diet

Bok Choi & Brown Rice Scramble

Makes 1 serving, Ready in 15 minutes

  • 1 head of baby bok choi
  • 1/2 tsp low sodium soy sauce
  • 1 whole egg
  • 2 egg whites
  1. Chop bok choi
  2. Heat a skillet on medium high.
  3. Add bok choi and soy sauce. Cover and steam, about 5 minutes or until bok choi stems soften
  4. Add 1/2 cup cooked brown rice, whisk eggs in a bowl
  5. Remove bok choi from skillet, reserve any liquid in the skillet. Add eggs and scramble. Cook until no runny eggs are visible, about 3 minutes.
  6. Place scrambled eggs on top of bok choi
  7. Nutrition Facts
    Serving Size
    1 serving
    Calories
    239
    Calories from Fat
    54

    Total Fat
    6g

    Saturated Fat
    1.8g

    Sodium
    367mg

    Total Carbohydrates
    30g

    Cholesterol
    212mg

    Fiber
    3g

    Iron
    1.2mg

    Sugars
    2g
    Protein
    18g
    * Based on a 2000 calorie diet

    The Kitchen Vixen

    Elizabeth Brown, RD

    Elizabeth Brown, RD aka “The Kitchen Vixen” has always loved to cook, to fuel her body with the best energy sources that she can create. Elizabeth's goal is, and has always been, to motivate and educate the public about the health benefits of optimal nutrition and daily physical activity. She has over 20 years of professional experience from private counseling to personal training and even working as a private chef for the rich and famous of Malibu, CA. Elizabeth is thrilled to help other new, and seasoned runners, incorporate energy enhancing recipes into their diets. Just follow her lead and you'll feel energized as you head out for a jog, off to your job, or off to the races. Learn more about Elizabeth here!