My Monthly Rummikub Night, Cracking the Egg Code: Nutrition, Substitutes, and Smart Shopping and an egg-free Broccoli-Tomato Spaghetti Squash Casserole

Happy Monday, everyone!  If you are looking for the Spaghetti Squash Casserole recipe, that’s for paid subscribers at the bottom of the newsletter!

I think you all know by now how much I love playing games—whether it’s pickleball, board games, or my latest obsession, canasta! Games aren’t just great for the brain; they’re also a fun way to be social without the pressure of a big dinner or drinks.

One of my favorite traditions is a monthly Rummikub night with three friends. We take turns hosting and have agreed to keep dinner super simple with no appetizers, no elaborate desserts unless it’s light and easy like berries or date bark. I’m sharing this in case you need a little nudge to entertain at home—without the stress!

Of course, I can’t help but test recipes on my friends, so last time, I made Roasted Mustard and Thyme Chicken, Broccoli-Tomato Spaghetti Squash Casserole, and a simple salad with that whole lemon vinaigrette I shared last week (because I’m OBSESSED). And for dessert? My Chunky Monkey Date Bark—which was an instant hit! Think dates + banana + peanut butter + dark chocolate + salted peanuts... unreal!

I’ll be sharing the date bark on IG this week—stay tuned!

On another subject, EGGS have been having a moment—and not always in a good way. Between shortages, skyrocketing prices, and confusing labels at the grocery store, it’s easy to feel overwhelmed by what used to be a simple staple. But eggs are still one of my go-to ingredients, and today, I want to break down why I eat them, how to shop smarter, and all the ways you can swap them out if needed.

Why Are Eggs So Expensive?

If you’ve noticed egg prices climbing over the past couple of years, you’re not alone. Several factors have contributed, including supply chain disruptions, feed costs, and most notably, avian flu outbreaks that have affected millions of hens. While prices have stabilized somewhat, eggs remain pricier than they used to be—which makes knowing what you’re paying for even more important.

How to Read Egg Labels: What’s Worth Spending Money On?

With so many labels—cage-free, free-range, pasture-raised, organic, omega-3 enriched, humane-certified—how do you know what really matters? Here’s a quick breakdown:

• Cage-Free: Hens aren’t kept in cages, but they’re still often in crowded barns.

• Free-Range: Hens have some access to the outdoors, but the space and quality vary.

• Pasture-Raised: The gold standard! Hens roam freely on pasture, eating a natural diet.

• Organic: Hens are fed organic feed and aren’t given antibiotics or synthetic pesticides.

• Omega-3 Enriched: These eggs come from hens fed a diet rich in flaxseeds or algae to boost omega-3 content.

• Certified Humane/Animal Welfare Approved: Indicates better living conditions for hens.

If I’m going to splurge, I prioritize pasture-raised, organic eggs because they tend to be more nutritious and come from better-treated hens.

Egg Nutrition: More Than Just Protein

A single egg packs about 6 grams of protein, making it an easy, complete source of this essential nutrient. But eggs offer much more than protein:

• Choline (supports brain health and metabolism)

• B vitamins (energy production and cell health)

• Vitamin D (bone health and immune support)

• Lutein & Zeaxanthin (important for eye health)

Yolks vs. Whites: Should You Eat the Whole Egg?

Egg whites are almost pure protein, while the yolk contains most of the vitamins, minerals, and healthy fats. Unless you have dietary restrictions, I always recommend eating the whole egg for maximum nutrition.

Egg Substitutes: What to Use & When

If you’re avoiding eggs—whether due to allergies, dietary choices, or price—there are plenty of great alternatives. Here’s what works best for different cooking needs:

For Scrambles & Frittatas:

🥚 Tofu – Silken or firm tofu works well for scrambles and can mimic the texture of eggs in frittatas. 🥚 JUST Egg – A plant-based liquid egg substitute that scrambles up just like the real thing.

For Baking (Binding Agent):

🥚 Flax Egg – 1 tbsp ground flaxseed + 3 tbsp water (best for muffins, pancakes, and cookies) 🥚 Chia Egg – Same as flax but with chia seeds (good for denser baked goods) 

🥚 Aquafaba – The liquid from canned chickpeas; great for meringues and airy textures. 🥚 Commercial Egg Replacers – Like Bob’s Red Mill or Ener-G, designed for general baking.

Each substitute has its own strengths, so I choose based on what I’m making.

Subject: Freezing Eggs: How to Save and Store Eggs for Later

With egg prices still high and shortages making them harder to find, wasting eggs isn’t an option! The good news? Eggs can be frozen—but only if done correctly. Whether you have extra whites from a baking project or want to stock up for later, here’s everything you need to know about freezing eggs.

Can You Freeze Eggs? Yes! But…

Not all forms of eggs freeze the same way. Some freeze beautifully, while others need a little prep to avoid unpleasant textures. Here’s a breakdown:

✅ Raw Egg Whites – Freeze beautifully with no change in texture. 

✅ Raw Egg Yolks – Can be frozen, but need a stabilizer to prevent them from turning gelatinous. 

✅ Whole Raw Eggs (out of the shell) – Best if lightly whisked before freezing. 

✅ Cooked Eggs – Some types freeze well, while others don’t.

🚫 Do NOT freeze eggs in the shell! They expand as they freeze, which can crack the shell and create a mess.

How to Freeze Different Types of Eggs

1. Freezing Raw Egg Whites

• Separate the whites from the yolks.

• Pour the whites into an ice cube tray or small container.

• Once frozen, transfer to a freezer-safe bag and label with the date.

• Storage time: Up to 1 year.

• How to use: Thaw overnight in the fridge and use as you would fresh whites.

2. Freezing Raw Egg Yolks

Egg yolks thicken when frozen, so they need a stabilizer to maintain texture.

• Lightly beat the yolks with a pinch of salt (for savory dishes) or sugar (for baking).

• Pour into an ice cube tray or small container.

• Freeze, then transfer to a labeled freezer-safe bag.

• Storage time: Up to 4 months.

• How to use: Thaw in the fridge and use in recipes calling for yolks.

3. Freezing Whole Raw Eggs

• Crack eggs into a bowl and whisk gently to combine yolks and whites.

• Pour into a freezer-safe container or ice cube tray.

• Freeze and transfer to a labeled freezer-safe bag.

• Storage time: Up to 1 year.

• How to use: Thaw overnight in the fridge and use as scrambled eggs or in baking.

4. Freezing Cooked Eggs

Some cooked eggs freeze well, while others don’t.

✅ Scrambled Eggs – Cool completely before freezing in airtight bags. Best for meal prepping. ✅ Egg-Based Casseroles – Freeze well if wrapped tightly and reheated gently. 

🚫 Fried or Hard-Boiled Eggs – The whites turn rubbery, so these aren’t great for freezing.

Best Practices for Freezing Eggs

• Label everything! Include the date and whether they’re whole, whites, or yolks.

• Use ice cube trays for easy portioning.

• Thaw in the fridge overnight before using.

• Avoid refreezing once thawed.

Even More Musings is an extension of my weekly newsletter, Monday Musings. My newsletter is a sponsor-free zone and is fully supported by readers like you. Consider becoming a paid subscriber to get Even More Musings! Each week, I share my tips and tricks along with a new recipe. For only $5/month or $50/year (less than $1 a newsletter), you'll also gain access to the entire archive, featuring favorites like My New Hyper-fixation High-Protein Fluffy Breakfast Bowl  and the Hillstone Copycat Emerald Kale Salad.  This week I am sharing a recipe for a Broccoli & Tomato Spaghetti Squash Casserole.  It is light, low-carb, very flexible and great for meal prep! All my friends asked me for the recipe!