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What Eggs To Buy, Health Benefits and Egg Salad Recipe


All this talk of eggs and ovaries and what not had me hungry for some dense nutrition.

Contrary to popular belief I am not vegan. Perhaps not even vegetarian. Who’s to say and who wants to be labelled and tucked away in a box anyway. I eat what I feel my body needs and 95% of the time, it needs plant based foods. However, given that I was in a wee car accident a few weeks back and have been dealing with some bodily injury, this body of mine that likes its protein, needed an extra serving to help get me on the mend, and so eggs have been chillin’ out in my diet lately.

My eggs obviously aren’t the $1.99 variety you find in pink stryrofoam containers in the supermarket. Nor are they commercially organic. My eggs are are from free run, happy chickens and I pick them up from the farmer him/herself. That’s how I roll when it comes to eggs. The best egg I ever did eat came off a farm in Ohio. I have never seen a yolk that amazing shade of vitamin A/ Beta Carotene orange in my life.

When I do eat them, it is not carelessly either. I want to get the most nutrition I can, so you won’t find my eggs scrambled or omeletted- denaturing the proteins and the super fats at those high temperatures. Nope. I eat eggs only two ways. Poached or soft boiled.  This allows me to get the best of the best goodness.

I have two main rules when it comes to eggs:

1. Do not buy eggs that come in cartons that resemble milk cartons. Eggs are not meant to be poured from a carton.That’s just gross and I guarantee you aren’t eating pretty eggs. Pretty eggs get to stay in their pretty shell package

2. Eat the yolk for goodness sake. The yolk contains so much of the good stuff, the stuff that keeps our nervous system on the up and up, our cell membranes healthy and our fat soluble vitamins absorbing.

And here are some of the amazing healthy things eggs can do for us.

  • Eggs are great for the eyes and may prevent macular degeneraton due to the carotenoid content, specifically lutein and zeaxanthin.These nutrients are  more readily available to our bodies from eggs than from other sources.
  • One egg contains 6 grams of high-quality protein and all 9 essential amino acids. That means two eggs gives me nearly 1/4 of my daily protein intake.
  • Before you get all cholesterol and heart disease on my egg-eating bottom, according to a study by the Harvard School of Public Health, there is no significant link between egg consumption and heart disease.
  • Egg yolks are a great source of choline. What is choline? Choline  helps regulate the brain, nervous system, and cardiovascular system.
  • Happy great fats!  One egg contains just 5 grams of fat and only 1.5 grams of that is saturated fat- which means the rest are the kind that make sperm swim faster, moods lift higher, brains function faster and lovers love longer (it’s a blood thinning thing).
  • Contrary to popular propaganda, moderate consumption of eggs does not have a negative impact on cholesterol. Studies have shown that regular consumption of two eggs per day does not affect a person’s lipid profile and may, in fact, improve it. (Psst- it’s dietary crappy-ass saturated fats from fatty fatty fat fat animals that will have a dietary affect, not dietary consumption of cholesterol).
  • Forget the pills and sunbathing (I would never forget sunbathing) but eggs are one of the only foods that contain naturally occurring vitamin D.
  • For The Pill poppers-  eggs may prevent breast cancer.
  • And of course lets get a little vain because eggs promote healthy (and faster growing) hair and nails due to their high sulphur content and wide array of vitamins and minerals.
  • Three cheers for B12. Hip hip hooray! Hip hip hooray! Hip hip hooray!

This recipe for mayonnaise free egg-salad can of course be applied to your fave egg substitute like tofu or tempeh or even steamed cauliflower (though you won’t be getting the protein or fats with this one). It is deeelish and simplish.

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The Egg Has Dropped Egg Salad

  • Author: Meghan Telpner
  • Total Time: 15 minutes


  • 2 eggs
  • 12 dill pickles (depending on the size- and make them yourself!), chopped
  • 1/4 cup celery of fennel, chopped
  • 23 Tbs Flax Oil
  • 1/4 cup cauliflower, steamed and chopped (optional)
  • sea salt and cayenne to taste
  • Note, you may also like to mix in steamed sweet potato and onion


  • Bring small pot of water to a boil, covered.
  • Carefully lower two eggs into the water and boil, uncovered for 7-8 minutes for a soft boil or 10-11 for a hard boil.
  • Run eggs under cold water, the cooler the egg, the easier to peel.
  • Peel and chop up eggs, or mash with a fork.
  • Mix in pickle, celery or fennel and steamed and chopped cauliflower.
  • Add sea salt and cayenne.
  • Serve on a bed of green, in a wrap or sandwich style.
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes

Keywords: boil salad lunch entree dairy-free gluten-free low-sodium soy-free vegetarian eggs whole food

Here’s my pickle making video for a refresher.


15 responses to “What Eggs To Buy, Health Benefits and Egg Salad Recipe”

  1. Christine says:

    Thanks for all of the great info about eggs. I tend not to eat them too much because I don’t feel like I digest them very well, but it is good to be reminded of what good they can do for you…
    I am really enjoying your blog, which I have discovered just recently, and am inspired by all that you know!

  2. Denise says:

    All of the above is the very reason that I have six hens taking residence in my backyard. We are most definitely an egg consuming family. And, I have happy chickens!

  3. Meghan Telpner says:

    Lucky ducky! (or chicken as the case may be). I was on the hunt for a hour last Spring for the sole purpose of hiding chickens in my backyard- and I wasn’t even eating eggs then.

  4. Amandamoo says:

    I’m still on the hunt for good eggs in Denver, Colorado. Some communities have easy access to these things, it’s harder for others. Sorry, I just wanted to sulk a little bit : (

  5. rebecca says:

    meghan, where do you get your eggs from? any easy way to get farm fresh eggs for a girl living in the city with only public transport and a bicycle to rely on? i have just been buying organic eggs from the grocery store, but eat so many eggs (is there such thing as too many eggs for a quasi-vegetarian?? sometimes a carton of 12 in 4 days?? that goes in phases though, every couple of weeks.), and would love to get some of these yummy golden-yolked beauties that you speak of.

    what’s a city girl to do??

  6. Nicole says:

    I dont eat eggs (I never ever liked them), but I so want to have hens! I figure if Charles is going to eat them, I want them to be happy chickens that get to peck, flap their wings and play in the dirt. Do you have a fav farmer you get your eggs from?

  7. Meghan Telpner says:

    a dozen eggs in 4 days is a bit much i would say- only because you are likely eating the same thing for every meal and that is never ideal. you are what you eat and would hate to see you grow feathers ;)

    Dufferin Grove is my go-to and when I miss the Thursday market, I do Rowe Farms retail store- one in the west-end and one in the east end. The Organic Orchard (I think that’s what it is called- the organic vendor on the main floor of st, lawrence market) will soon be carrying Mennonite eggs.

  8. Deena says:

    Hey Meghan,

    Where did you get those fabulous eggs in Ohio? Hopefully somewhere close to where I live!!! :)

  9. Brittany says:

    I’ll admit it, lately eggs have given me the heebie jeebies. I can’t get over the thought of eating what is essentially chicken menstruation.

    Another reason to buy local: All a company has to do to put “free range” on their label is cut a hole in the wall of the chicken coop, so the chickens can “roam” from a cram-packed shed into a limited outdoor space that is equally crowded and full of poop. Not to mention what they do to the male chickies. It breaks my heart.

  10. Stina says:

    Egg yolks! People are still eating them, thank god! I swear, if I hear one more “I just made myself an egg white omelette”, I will scream. That’s not an omelette, that’s an abomination. :-P

  11. kristy says:

    I am allergic to eggs, but I decided to try to rid myself of the allergy. Through information gathering (research is a word too widely tossed around these days), I have discovered that soft boiling and poaching eggs are the only way to not kill off the active enzymes, which can help me to digest them better while my immune system attacks them. I always thought cooking them longer would be best, but I was way off.
    Thanks for the recipe, can’t wait to try it!

  12. Alisa - Frugal Foodie says:

    I love poached eggs! We don’t have a local farm nearby, but the Whole Foods in our area stocks some amazing AA eggs from a family run farm just two hours away. They are the best we have had.

  13. Andrea says:

    Thanks for posting this! My mother always scoffs at the “egg white” option and proclaims the yolk to be the healthiest part.

    Stoddart Farm does an egg CSA and offers both chicken and duck eggs. If you’re interested I’ll send you information. I like their duck eggs. So does my mom. Neither of us subscribes to the CSA because we don’t eat enough eggs. Instead we buy their eggs when we can get them. Stoddart was a partner Everdale’s CSA this year, of which I’m a member, and so I’d sometimes buy eggs if they had extra or I’d order them for the next time. Some weeks I bought a dozen for my mom. One week I split a dozen with a friend.

    They’re also at the Wychwood market on Saturdays and sometimes has eggs there. I’ve bought half dozens from her. When you live alone it doesn’t make sense to buy a full dozen if you don’t eat them regularly.

    You should meet me at Wychwood one Saturday. We’ll have breakfast!

    (Stoddart also offers meat and grain shares, and all their shares are offered separately as different CSA programs.)

  14. gilliebean says:

    Hey there! A friend tipped your site and I’ve been surfing it and found this post about eggs. LOVE IT! I buy pastured eggs too but I’ve never heard that scrambling denatures the proteins! Thanks for the great recipe!

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