News flash! And for once, it is some good news about a food that most people eat in some way, shape or form on a very regular basis.

We all know the bad rap eggs have gotten and in particular, egg yolks because of their high cholesterol count. However, new analysis says that they are not as sinful as once thought.

The latest review suggests that for most people, eating one egg a day does not increase the risk of heart disease or stroke; 263,938 subjects participated in the study and the results were pooled for analysis.

The results were the same for men and women and in all age ranges. The one exception were diabetic patients and for them high egg consumption did increase the risk of heart disease but a reduced risk for stroke.

That being said, co-author of the study Dr. Frank Hu, professor of nutrition and epidemiology at Harvard, states that the conclusion is not reliable due to the too few diabetics involved in the study. So the “incredible egg” is certainly more safely “edible” than once thought. This is good news!

One large weighs in at about 2 ounces, contains 74 calories and is made up of several parts:

-The yolk: Contains the protein that helps create emulsions in things like mayonnaise and aioli. This is where 3/4 of the egg’s calories and nutrients are.

-The chalazae: This is the pair of twisted white colored “cords” that anchor the yolk in the center of the egg.

-The inner white: This part of the egg is 90 percent water and 10 percent protein. It is thicker and more firm than the outer white and it helps cushion the yolk. It will appear very cloudy when very fresh. The fresher the inner white the easier it is to beat when making meringues and soufflés.

-The outer white: Think of how a fried egg looks and you’ll be able to see the thin outer edges of the white which cooks much more quickly than the center. The older the egg the more thin white there will be.

-The eggshell: With up to 17,000 pores, the permeable shell is responsible for the egg losing moisture over time. Store your eggs in the carton and not on the door in the egg section where they might pick up odors from other foods will affect the egg’s taste.

When you pick up a dozen eggs at the supermarket, you can spend half an hour trying to decipher all the claims printed on the carton. Here’s the scoop on what those terms really mean:

-Natural: This means next to nothing. Think about it; every raw chicken egg is “natural.” Keep reading.

-Cage-Free: This one is pretty obvious: the hens were not kept in a cage. That being said, many “cage free” birds never leave the confines of a crowded barn. Also, “Free Range” means the hens have outdoor access but it could mean nothing more than a foot out the exit.

-Organic: This is your best choice. Organic tells you that the hens were not caged and were free range (see above) but even more importantly, were given an organic vegetarian diet that is free of hormones and antibiotics.

To achieve the perfect hard cooked egg (one with a firm but not rubbery white and a creamy, bright yellow yolk), follow this method:

Place 6 large eggs in a medium saucepan. Add cold water to cover by 1-1/2 inches. Bring to a boil over high heat; immediately remove from heat. Cover; let stand for 10 minutes. Transfer eggs to a bowl of ice water to cool. Crack eggs and peel under running water. (Note: Eggs that are not super fresh are easier to peel.)

Avocado spread

• 2 to 3 ripe avocados, peeled, pitted and chopped
• 4 hard-cooked eggs, peeled and chopped
• 3 green onions, finely chopped
• 2 cloves garlic, peeled and minced
• 2 Tbsp. fresh lemon juice
• 1 tsp. salt
• 14 tsp. ground white pepper
• 1-1/2 Tbsp. extra virgin olive oil
• 1/4 to 1/2 tsp. crushed red pepper flakes (or more to taste)

Place the avocados and eggs in a bowl and mash well. (I like it just a little chunky.) Add the green onions, garlic, lemon juice, salt, pepper, olive oil and crushed red pepper flakes; mix well. Serve with French bread, pita crisps or crackers. Yield: 8-10 servings.

Broccoli salmon quiche

• 1 (9-inch) pastry shell, pre-baked for 5 minutes
• 1 Tbsp. vegetable oil
• 1-1/2 cups chopped fresh broccoli
• 1/3 cup chopped onion
• 1/3 cup chopped red bell pepper
• 1/2 cup shredded Swiss cheese
• 1 cup flaked canned or cooked salmon
• 3 large eggs, beaten
• 1-1/4 cups milk
• 1 tsp. dried tarragon
• 1/4 tsp. salt
• 1/8 tsp. freshly ground pepper

Heat oil in a large skillet set over medium heat. Add broccoli, onion and bell pepper; cook 3 to 4 minutes or until crisp-tender. Set aside to cool.

Sprinkle cheese over bottom of pastry shell. Arrange salmon and broccoli mixture over cheese.

Combine eggs, milk, tarragon, salt and pepper in a medium bowl and whisk until well blended. Pour over salmon and vegetables in pie plate and bake in a preheated 375°F oven for 35 to 40 minutes or until filling is puffed and knife inserted in center comes out clean. Let stand 10 minutes before cutting. Yield: 6 servings.

Southern bread pudding with bourbon sauce

• 2 cups hot water
• 1-1/2 cups sugar
• 1 can (12-oz.) evaporated milk
• 4 large eggs
• 1 cup flaked coconut
• 1/2 cup crushed pineapple, drained
• 1/2 cup golden raisins
• 1/3 cup unsalted butter, melted and cooled
• 1 tsp. vanilla extract
• 1/2 tsp. ground nutmeg
• 9 slices white bread with crust, cut into 1/2-inch cubes
• Bourbon Sauce (Recipe below)

Combine water and sugar in a bowl, stirring until sugar dissolves. Add milk and eggs; whisk until blended. Stir in coconut, pineapple, raisins, butter, vanilla and nutmeg. Add bread cubes and let stand 30 minutes, stirring occasionally. Pour into a 13x9x2-inch baking dish coated with non-stick spray. Bake in a preheated 350°F oven for 45 minutes or until a knife inserted in center comes out clean. Serve warm with Bourbon Sauce. Yield: 12 servings.

Bourbon sauce

• 1 cup light corn syrup
• 1/4 cup unsalted butter, softened
• 1/4 cup bourbon
• 1/2 tsp. vanilla extract

Place corn syrup in a small pan set over high heat. Bring to a boil; remove pan from heat and let cool slightly. Whisk in butter, bourbon and vanilla. Serve warm. Yield: 1-1/2 cups.

Paula Anderson is a freelance journalist specializing in food, entertaining and nutrition. She writes for several newspapers, as well as Maine Food & Lifestyle Magazine. She divides her time between Scarborough and Big Pine Key, Fla., where she lives with her husband Peter. Correspondence can be addressed to her at the Boothbay Register, P.O. Box 357, Boothbay Harbor, ME 04538 or the Wiscasset Newspaper, P.O. Box 429, Wiscasset, ME 04578. You can also write to her directly via email at pander@maine.rr.com.