eggs.

Eggs have gotten a bad reputation thanks to the cholesterol found in the yolk.  Although whole eggs are high in cholesterol (~211 mg/egg), consuming as many as 4 whole eggs per week has not shown to increase blood cholesterol levels. So, with the cholesterol issue cleared up, lets talk about all the great nutritional benefits of eggs!

One large eggs contains about 6 grams of protein, 5 grams grams of fat, and no carbohydrates.  They also contain riboflavin (vitamin B2), vitamin B12, pantothenic acid, folate,  vitamin A, vitamin D, biotin, selenium, and phosphorus.  These vitamins and minerals are found in the yolk - so start ditching the egg whites only order.

I like to hard boil a few eggs to keep on hand for the week.  They make a great snack when paired with a whole grain or can add protein to any meal.

Here is my recipe for perfect hard boiled eggs:
1. Put raw eggs in a sauce pan covered by at least 1 inch of cold water
2. Bring water, sea salt (optional), and eggs to a boil
3. Once water has reached a boil, reduce heat and simmer for 1-2 minutes
4. Remove from heat, cover, and let stand for 12 minutes
5. After the 12 minutes, remove eggs from pan and run under cold water to stop the cooking process
6. Store in an airtight container in the fridge for up to 5 days