One of my favorite foods at Easter is eggs, whether they are deviled or cooked into an egg bake, or hardboiled and colored.  Eggs are so versatile and for those days when you think there is nothing in the refrigerator for dinner — look in the egg carton.  If you have eggs, you almost always have the ability to make a quick and delicious meal.

Here are some key facts to know about eggs:

Eating one egg a day does not affect your risk for heart disease.  Even more, the total amount of cholesterol in eggs has dropped from 215 mg to now 185 mg.

In one egg, there are 13 essential nutrients and many of them are found in the egg yolk so don’t get rid of that orange treasure.  Egg yolks provide essential nutrients such as choline, which helps with fetal brain development and brain functioning in adults. Eggs of course provide high-quality protein, too, and eating them at breakfast can help keep you full and focused until lunchtime.

From the hen to your home, eggs arrive at the grocery store typically within one day of being laid. Hens are fed a nutritionally balanced diet specifically planned by a poultry nutrition specialist who works with the farmer for optimum health of the hens, their meals include corn and soybeans, along with vitamins and minerals to keep them happy and healthy.

That is a farmer’s utmost concern. Because if there are no hens to lay the eggs, then there are no eggs.  All poultry and eggs are hormone and antibiotic-free.

Eggs must be refrigerated, because they age more in one day at room temperature than they do in one week at refrigerated temperatures.

Eggs are budget-friendly and I always have them in my kitchen.  I encourage you to do so too.  And don’t forget, use pasteurized eggs for those times when you won’t be cooking the eggs all the way through — like when I make my favorite chocolate chip cookies and can’t bear to not have a little cookie dough.

For more egg-cellent egg recipes, visit www.incredibleegg.org.

Follow Jen’s blog at http://JenHaugenRD.wordpress.com

Pesto, mozzarella and egg breakfast sandwich

Try this recipe to get a good jump on the day

All you need

•1 whole-wheat English muffin

•1 large egg, lightly beaten

•3 tablespoons chopped roasted red pepper

•1 teaspoon prepared pesto

•1 thin slice fresh mozzarella cheese

 All you do

1. Toast English muffin.

2. Combine egg and roasted red pepper in a small (about 8-ounce) microwave-safe ramekin or bowl. Cover and microwave until the egg is set, about 1 minute. Spread pesto on one English muffin half, then top with cheese.

3. Place the egg on the cheese. Top with the remaining English muffin half.

Nutrition per serving: 362 calories; 15 g fat (6g sat); 210 mg cholesterol; 34 g carbohydrates; 5 g added sugars; 21 g protein; 5 g fiber; 782 mg sodium; 244 mg potassium. 40% Calcium, 23% , vitamin A, 18% zinc, 17%  iron, 15% magnesium