Skyrocketing egg prices have consumers worried about whether they’ll be able to afford the breakfast staple and key ingredient in many recipes.
Also of concern is how to replenish the health benefits that eggs provide. Aurora Health Care dietitian Lindsay Fencl is offering some suggestions on what alternatives people can consider for their diet. She noted that eggs are rich in Vitamin D, and it can be challenging to get that from other food sources.
“It also comes with a variety of micronutrients,” Fencl said. “Then there’s anti-inflammatory fats; Omega-3s are really helpful with brain health, joint health, trying to get rid of the inflammation from your body, etc.”
When it comes to the protein in eggs, there are alternatives available, according to Fencl. She recommends fatty fish like salmon, sardines or tuna as a substitute when it comes to the body’s protein requirements.
“Greek yogurt and cottage cheese would also have that Vitamin D in addition to protein, but then you can go outside of those protein sources that have Vitamin D with animal sources like poultry, beef, etc., but they wouldn’t have the Vitamin D,” Fencl said.
She prefers the Greek yogurt instead of standard yogurt cups, because the standard yogurt has more sugar added in, she said.
“Greek yogurt has way more protein in it than the Yoplait regular yogurt,” Fencl said. “They just don’t provide as much protein, which is the filling part of it. Even though there’s going to be sugar in lactose — that’s just going to happen — the Greek yogurt options will have less sugar in addition to significantly more protein, and that’s due to the processing they go through.”
Healthy fats from eggs can be found in nuts and avocados, as well as olive oil. Fencl suggested mixing flax seed with water to develop what she called a “vegan egg.”
“That’s what vegans do, because they can’t consume eggs,” Fencl said, suggesting adding the word “vegan” to online searches for recipes that show what can be added in lieu of eggs.
Fencl recommends, in lieu of eggs for breakfast, Greek yogurt bowls or oatmeal with some protein powder and a spoonful of peanut butter on top.
“We talk about smoothies, too,” she said. “Those are things that we can use to replace as a breakfast meal.”
Fencl suggested, in lieu of boiled eggs as a snack, going with individual Greek yogurt cups, a couple of pieces of venison sausage or some string cheese.
“For snacks, it’s really helpful to have a high protein source, because it helps you stay full throughout the day,” Fencl said. “A lot of people will pack two boiled eggs for a snack.”
In terms of pricing, many of Fencl’s recommendations are similar in price to a dozen eggs currently, but she recommends going with the cheapest options, which are usually available at Aldi stores. Currently, the Shawano Aldi offers eggs for $5.97 a dozen with a limit of two due to the avian flu that has led to the killing of egg-laying hens in mass quantities.
“Right now, everything’s comparable, but normally (eggs) would be a lot cheaper,” Fencl said. “A Greek yogurt alternative would be equal to two boiled eggs, and they’re usually $1.25. At Aldi, they can be 60 cents.”
lpulaski@newmedia-wi.com
Egg price shock could lead to alternatives
