Posts Tagged ‘Eggs’

Savor Our Seasons: Eggs

By Liza Drew, RD

EggFlavorful Fact: Humans aren’t the only creatures that are strongly affected by the absence of sunlight in winter. If hens don’t get 12 hours of sunlight a day, their egg production declines. At least 14 hours of light is beneficial for egg development, which is why hens are most productive in spring and summer months.

In my opinion, eggs are the perfect food. They’re versatile, delicious, full of nutrients, and beautifully packaged in a biodegradable shell. However, eggs have received some bad press over the years due to their cholesterol levels. Researchers are now finding that cholesterol in the foods we eat doesn’t have a very great affect on our blood cholesterol levels. Also, not all eggs are created equal. Fresh local eggs from chickens that were allowed to scratch around for bugs have higher levels of omega-3 oils and other beneficial nutrients. Eggs also match perfectly with healthy foods such as leafy greens. One of my favorite speedy dinners is kale sautéed with garlic and a soft cooked egg on top. These spinach squares satisfy that same craving in a bite-sized version that’s perfect to bring to parties or to serve as an appetizer.

Try this Recipe: Spring Spinach Squares


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Spring Spinach Squares


  • 4 Tbsp. butter
  • 3 eggs
  • 1 cup milk
  • ½ tsp salt
  • ½ tsp. ground black pepper
  • 1 tsp. baking powder
  • 1 cup flour
  • 2, 10 oz. packages frozen spinach, thawed and drained or 1 lb fresh spinach, wilted
  • 8 oz. grated sharp cheddar cheese
  • 1 cup crumbled goat cheese

Preheat oven to 350˚.  Place cubed butter in the bottom of a 9×13 pan, and put in oven to melt. Meanwhile, beat eggs with milk, salt, and pepper. Add flour and baking powder, stirring until combined. Fold in spinach and cheeses.  Remove pan from the oven and tilt to coat with butter. Pour batter into pan and bake for about 40 minutes or until golden brown. Allow to cool, and then cut into small squares.

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