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How to Buy and Store Eggs

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– Nutrition –

Nutritious and versatile, eggs make a simple addition to almost any meal. Make the most of them with these tips.

Shop and Store

Choose pasture-raised eggs (also called pastured eggs), which means the hens that laid them were able to forage outdoors. Research shows these eggs provide more essential nutrients — including vitamin A, vitamin E, and omega-3 fatty acids — than those produced by caged hens. Pastured eggs will also taste better, and they are typically produced through more sustainable and humane agricultural practices. If possible, pick certified organic eggs (meaning hens ate organic, pesticide-free feed) packed in recyclable or compostable cartons. Keep in your refrigerator for up to a month.

Eat the Yolk

Eggs are a nutritious whole food, containing all nine essential amino acids; vital minerals, such as zinc and phosphorous; and a host of important vitamins. Purveyors of the low-cholesterol gospel may have convinced you to ditch yolks in favor of egg-white omelets, but credible research shows that sugar and refined grains (not the dietary cholesterol that egg yolks contain) are the main drivers of heart disease. So, if you enjoy them, eat your yolks — they deliver most of the egg’s nutrients.

Baste Away

If your ideal egg features perfectly set whites and a runny yolk, consider basting. Melt
1 tablespoon of butter in a small skillet over medium-low heat, then crack the egg into the skillet. Once the whites start to set, tilt the pan toward you so the butter pools at the edge, and use a spoon to pour the hot butter over the egg whites until they’re cooked through, about two to three minutes. If you like your yolk firm rather than runny, you can baste the yolk, too.

This originally appeared as “Eggs” in the May 2020 print issue of Experience Life.

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Plant-Based Black Bean Enchiladas – Experience Life

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DIRECTIONS

Preheat the oven to 400 degrees F.

Place a saucepan over medium heat and warm the avocado oil. Add the flour, cumin, and chili powder, and stir to make a paste. Cook, stirring constantly, until the mixture is fragrant, about a minute. Add 1/2 teaspoon salt and tomato paste and stir to combine, then gradually add the stock, whisking constantly to break up lumps.

Continue to cook, whisking frequently, until the sauce has thickened, about eight to 10 minutes. Turn off the heat and add the lime juice.

In a 9-x-13-inch baking dish, combine the onion, zucchini, and pepper. Add the avocado oil, the remaining salt, and the oregano, and stir until coated. Cover the pan with foil and roast for 20 minutes, then uncover and roast for 20 minutes longer. Let the vegetables cool slightly, then transfer to a large bowl; wipe out and set aside the baking dish. Add the drained beans to the veggies and mix.

Wrap the tortillas in foil and warm in the oven for 10 minutes, or use a steamer basket.

Pour 3/4 cup of the sauce into a wide, low bowl. Place a tortilla in the bowl, and flip it to lightly coat each side with sauce. Place about 1/4 cup of the vegetable mixture in each tortilla, then roll it tightly and place it in the baking dish. Repeat until you have a row of enchiladas down the center of the pan, pressed tightly together. Pour remaining sauce over the rolled tortillas, covering them completely. Sprinkle with pepitas.

Cover the pan with foil and bake until bubbling, about 30 minutes. Allow to cool for 10 minutes. Serve sprinkled with cilantro.

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