Eggs: a gift from our friendly chickens

Eggs are very nutrient and enjoyable, unless you are vegan. They are rich in vitamin B12, A and D and egg yolks, in particular are a spring of choline, which helps developing brains in utero and protects us from age-related memory loss.

Dealing with minerals eggs are especially rich in selenium, lutein and carotenoids, two powerful antioxidants which protect our eyes from macular degeneration and sight deseases in general. Also, eggs are rich in omega-3 fats. One egg provides 6 grams of protein, 5 grams of fat (1.5 saturated and 2 monounsaturated), and about half a gram of carbohydrate.

Unfortunately eggs have a lot of cholesterol, so is damaging to our health eating too much eggs even though high-cholesterol foods raise our "good" cholesterol rather than the "bad". Eggs have uses specific to low-carb diets.

Boiled eggs.

How to store an egg in your fridge

Eggs have a shelf life of about 60 days when refrigerated. In the United States, the "sell by" period is no more than 30 days after when the eggs were packed. They should be used within 3 to 5 weeks after that date, according to the USDA.

Eggs are best stored in the carton they came in in the coldest part of the refrigerator in order to protect consumers from diseases like salmonella. Egg whites can be stored in the freezer until a year. Egg yolks don’t freeze as successfully.

How to cook a quiche without the crust with eggs

Eggs may be implied in many uses and can be served for any meal. In addition, they cook quickly, so are perfect as the basis for fast and easy meals like omelets, quiches and frittatas. Egg whites can provide structure to baked goods made with nontraditional ingredients such as nut flours and flax seed meal and are considered the best basis for desserts: snow pudding or sugar-free macaroons for example. Delicious!

In order to cook a quiche without the crust is not much different than making a regular quiche so the difficulty is considered easy, requiring only 20 minutes working. You need:

• Whisk or blender;
• A pie pan;
• Eggs, of course;
• Other ingredients as desired.

Spread the ingredients into a deep-dish pie pan and add cheese on top of them.

Make the custard, using either a bowl with whisk, or a blender. A standard quiche might use 4 eggs to 1 and 1/2 cups of liquid, and this amount works well for a deep-dish 9" pie pan. You can use cream, milk, unsweetened soy or almond milk, or a combination. Include seasonings as desired. Use salt, pepper, herb and perhaps some dried mustard powder.

Pour the creamy over the solid ingredients, and put onto center rack of 375 F. oven for 30-45 minutes.

Remove it from oven. The center will cook in a few minutes. You can eat it warm, cold, or at room temperature. Inserting a knife in the center is a perfect test to verify the right cooking.

Other suggestions for your quiche

• Make sure all ingredients other than the egg are fully cooked before adding to the pan;
• When layering ingredients, heaviest go in primarily and cheese last;
• If top browns too fast, cover with foil;
• If you want to add a perfect touch to your quiche, sprinkle the top with paprika.