The Most Debated Ingredient in Your Fridge
Simple. Controversial. And kind of perfect when consumed just right.
Balance is the secret
The school year has become the calendar that guides my days. Working as a substitute teacher and having a child in school, June feels more like a new beginning than January ever did.
I’ve got two open months ahead, filled with possibility, a long-awaited trip back to Brazil, and space to dream up what comes next before we hit reset again in August.
This summer, I’m craving two things: a real pause to relax and breathe, and energy for creation and action. This balance between stillness and momentum feels like the real recipe for a good season for me.
Balance. That’s the secret behind most good things, right?
Like this week’s ingredient. Simple, complete, nourishing, yet best enjoyed in moderation.
Boiled Eggs
What a surprise! Not a fruit this time, but don’t go far… the blender is making a comeback.
A small food with a big impact
Eggs are one of the most nutrient-dense foods around. One large egg packs a lot of essential nutrients for very few calories (about 70–80). They’re rich in high-quality protein and a variety of vitamins and minerals that support energy, muscle repair, brain health, and even eye function.
What’s inside one large egg?
Protein: ~6 grams of complete protein (all 9 essential amino acids)
Healthy fats: ~5 grams (mainly unsaturated, plus some saturated fat)
Choline: Important for brain function and cell health
Vitamin D: Supports bone health and immunity
Vitamin B12 & B2 (riboflavin): Helps with energy production
Selenium & iodine: Important for thyroid and metabolism
Lutein & zeaxanthin: Antioxidants that protect eye health
Why boiled eggs shine
Boiling is one of the healthiest ways to cook eggs. It doesn’t add fat (like frying can), and it helps retain most nutrients. Soft or hard-boiled eggs are quick, portable, and easy on digestion for most people.
Benefits of boiled eggs:
Low-calorie, high-protein snack
No added oil or butter
Easy to prep in batches
Keeps cholesterol oxidation low (scrambled eggs cooked at high heat may oxidize cholesterol).
How many eggs a day are okay?
Research has evolved on this. According to sources like the Harvard School of Public Health and the Mayo Clinic:
For most healthy people, 1 egg per day is safe, and even up to 2 may be fine depending on your diet and cholesterol levels.
The cholesterol in eggs (about 186 mg per yolk) doesn't affect blood cholesterol the same way saturated fat does.
If you’re healthy and eat a balanced diet, eggs are not a risk factor for heart disease.
However:
People with type 2 diabetes or high cholesterol should talk to their doctor, as there’s some mixed evidence about whether high egg consumption (more than 7 eggs per week) may increase risk in these cases.
Friendly reminder: I’m just a woman on the internet sharing thoughts on food enjoyed at home. If you have questions about anything written here, consult professionals for more information.
What about Bird Flu and eggs?
Can you catch bird flu from eating eggs?
No, you can’t get bird flu from eating properly cooked eggs. According to the Centers for Disease Control and Prevention (CDC) and the World Health Organization (WHO), the virus is killed by cooking. That means boiled, scrambled, baked, or any eggs that reach 165°F (74°C) are safe to eat.
So if you’re cooking your eggs thoroughly, you’re in the clear.
How to tell if an egg is bad before cooking it?
Boiling a bad egg doesn’t make it safe to eat. Heat might kill some bacteria, but if the egg was already spoiled, the toxins and byproducts of decay are still there, and those are what can make you sick.
For bad, spoiled eggs, just one answer: don’t eat them.
Here are some easy ways to check:
💦 The Float Test (most popular trick)
Fill a bowl with cold water and gently place the egg in.
Sinks and lays flat: Super fresh
Sinks but stands upright: Still okay, but use soon
Floats: Toss it. That egg is likely spoiled.
👃 The Smell Test
A spoiled egg has a very strong sulfur smell, like rotten eggs (for real).
If it stinks before or after boiling, do not eat it.
🥚 Crack It Open
If the yolk is discolored or the egg white is watery and murky, that’s a sign it’s gone bad.
Unusual spots, especially green or black ones? Nope. Not safe.
Protein-Packed Egg Spread
We all do it. Save recipes on Instagram, thinking: “I’m definitely making this later.” And then never look at it again.
Well, this week, I finally broke the pattern. A friend sent me this egg-based recipe months ago. I saved it, thought about it, and never tried it... until now. And what a good surprise!
This one’s a keeper. It’s creamy, satisfying, and brings a little twist to spreads. You get protein, healthy fats, and that homemade flavor that makes everything better.
Here’s what you’ll need:
3 boiled eggs
2 tablespoons plain yogurt
2 tablespoons olive oil
1 teaspoon mustard
salt and other seasonings to taste (optional)
To make it:
Pop everything into a blender or food processor and blend until smooth and creamy. That’s it!
🤫 Time for a little secret: for months now, I’ve been buying ready-to-eat boiled eggs from Costco. Why? Because I can’t stand when the eggs don’t come out with that smooth, perfect surface. So, that’s been my workaround.
But, I just found this video on YouTube (with 4.4M views!) that might help solve the peeling problem.
Why I loved it:
The texture is thicker, like a consistent spread, and it’s surprisingly well-balanced. Nothing overpowers: not the mustard, not the egg, not even the yogurt. It’s just pleasant.
First, I tried it on an open bagel, and I heard brunch calling my name! Later, I tried it in a toast with fresh mozzarella and olives. Another win!
We can enjoy it in sandwiches, as a dip, and get creative with our favorite seasonings or herbs to create our own flavor.
Do nothing
We’re at the edge of summer. School’s ending, routines are shifting, and maybe, just maybe, it’s time to take a break.
From time to time, without guilt, give yourself a good nothing-to-do time.
No goals. No productivity hacks. Just space.
So here’s the challenge:
Do nothing on purpose.
No pressure. No planning. Just sit in the stillness and wait for the season to settle in.
You’ve earned the pause.
That’s all for today. Thanks for being here!
Until next time,
