By Mary Lynne Hixson, MA, RD
Believe it’s time to revisit eggs, which have increased at least 50% in cost since November 2021. Eggs are neither an include nor an eat-less food on the MIND diet.
Despite inflation, eggs are a relatively inexpensive source of high-quality protein, as well as vitamins, minerals, and eye-protecting antioxidants.
Wondering: What’s the cost of an egg compared with chicken when considering a similar amount of protein?
In mid-March, various store-brand large white eggs were running around $4 a dozen; pasture-raised or organic were $7 to $9.
Around the same time, Safeway’s value packs of chicken thighs and chicken breast (both boneless, skinless) were $5.99 a pound. Branded chicken thighs were $6.50 a pound; chicken breasts $8.50.
Answer: A store-brand large egg (6 grams protein) cost 33 cents. The cost of 1 oz. of the above value-pack chicken (6-7 grams protein) was 38 cents. Keep in mind that 4 ounces of uncooked chicken is a standard serving size. Whereas about 2 eggs would be a common entrée serving size.
How do eggs fit into the MIND approach way of eating? By generously including encouraged MIND ingredients in an egg entrée and having the entrée replace a red meat meal.
The ideal egg entrée would include a green leafy vegetable (kale, baby spinach, chard), other vegetables, about 2 eggs/person and olive oil for sauteing.
A traditional quiche with a quinoa whole grain crust!
For a wealth of recipes and egg handling information:
About Mary Lynne Hixson, MA, RD:
Mary Lynne, a registered dietitian, helps others enhance their health through the advocacy of nutrient-rich food choices and safe food-handling practices. Her expertise also includes counseling patients who have Type 2 diabetes and advising those who are in medically managed weight loss programs. After her 35+ year career, she retired and became involved with the launch of Harvest of Hope Pantry in 2012 as a Board of Directors member. Mary Lynne is a weekly volunteer with Cultivate’s Carry-Out Caravan program, shopping and delivering groceries to seniors in the Boulder area, and also a frequent volunteer with Harvest of Hope.
Help seniors flourish by reconnecting them—as recipients and contributors—with their surrounding communities.