Easter egg tips

How did the egg become a symbol of Easter? Let me grab another jelly bean and I'll tell you.

Eggs represent new life and rebirth to Christians who celebrate the resurrection of Jesus Christ on Easter. In olden days, eggs were often forbidden during Lent — the 40-day period before the Easter holiday. This made them a special treat and worthy of special decorations, some say.

Eggs, too, have long been regarded as a natural wonder ... a treasure. Perhaps that is why it's fun to hide and find these prizes in unexpected places on Easter morning.

Nutrition loaded into a small package

Nutritionally, eggs are valuable as well. Here are some facts from the American Egg Board:

High-quality protein. Eggs contain a complete mixture of amino acids and easily digested protein. In fact, the egg is considered the "gold standard" to which other protein foods are measured.

Nutrient dense. For a measly 75 to 80 calories, one whole egg provides 13 essential nutrients including choline — an important component of brain cells, selenium — a potent antioxidant, and vitamin B-12 — essential for optimal blood and nerve function.

Perfect portion control. One egg is equivalent in protein and calories to 1 ounce of lean meat, fish or poultry.

Lutein. Yellow yolks get their color from lutein, a potent antioxidant which can guard the eyes from macular degeneration.

Comfort food on a budget. Surveys show we Americans are eating out less and turning more to tried and true foods at home (like eggs) that "satisfy a deep longing for a return to simpler times." I must admit it is reassuring to have these little shells of nutrients sitting in my fridge ready for beating, boiling, scrambling or poaching at any time of day.

Cholesterol. Oh yes, and eggs continue to be a major source of dietary cholesterol. (One egg yolk contains 200 milligrams of the 300 milligrams recommended for a healthy individual.) But according to the Harvard School of Public Health, "dietary cholesterol isn't nearly the villain it's portrayed to be." While it is still important to limit the amount of cholesterol we eat in food — especially if you have diabetes — the biggest influence on the cholesterol in our blood is the amount of saturated and trans fat that we eat.

Safety tips for Easter eggs

Lastly, here is the preferred method to prepare and keep our Easter eggs safe to eat, according to the American Egg Board:

1. Buy only refrigerated Grade A or AA eggs with clean, uncracked shells.

2. Refrigerate eggs at home at 40 degrees F or less.

3. Instruct all kiddos and Easter Bunnies to wash hands with soap and water before handling eggs. This helps keep bacteria off the porous egg shells.

4. To cook: Place eggs in a single layer in a large sauce pan and cover with water at least one inch. Add 1 tablespoon vinegar to the water to help the eggs hold the dye after cooking. Cover the pan and bring water to a boil. Immediately remove from burner and allow eggs to stand (covered) in hot water for 15 minutes. Place in ice water until completely cooled and refrigerate in a clean container until ready to decorate.

More tips for the egg hunt

Tell the Easter Bunny to keep the eggs refrigerated until right before the hunt. Make sure the eggs won't come in contact with pets, other animals or lawn chemicals.

Throw out any eggs that have cracked or have been out at room temperature for more than 2 hours.

Eat uncracked, refrigerated hard-cooked eggs within a week of cooking them.

Barbara Quinn is a registered dietitian and certified diabetes educator at the Community Hospital of the Monterey Peninsula.

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