Why eggs are an egg-ceptional superfood… and five egg-cellent recipes!
10 March 2014
I remember growing up in an environment where eggs were avoided – my father never had more than an egg a week, the rationale being that eggs are full of cholesterol and this was, therefore, going to increase his cholesterol levels if he ate them. But I’ve always loved eggs and am, therefore, rather pleased that eggs are not only back in favour but are now hailed as a superfood. There appears to be no evidence that eating cholesterol-rich food will actually cause one’s own levels to increase. Phew!
By contrast, it is known that eggs are veritable nutritional powerhouses, packed full of every vitamin bar vitamin C, lots of minerals, high levels of quality protein and a dose of good fats. Not all protein sources are equal, as they don’t necessarily contain the full range of essential amino acids. So, for example, pulses contain protein but they need combining with rice to provide the full gamut of essential amino acids. Eggs, on the other hand, have the perfect balance. And to top things off, they contain a mere 70 calories – a calorie bargain, if you ask me! Whilst we are on the subject of calories, it’s also worth knowing that eggs score very well on what is known as the satiety index. This is a measure of how filling and satisfying a food is, as well as how long it keeps you feeling full for. So eggs are great for breakfast because they keep you going for longer.
Ok, so eggs are great, agreed? Good. Now I just want to give you some quick and easy ideas using eggs.
1. Eggs for breakfast. I try and give my boys eggs for breakfast on a very regular basis, especially on school days because they really are brain food and also I know that they’ve got to get through quite a long morning before lunch. They love scrambled, boiled, omelettes and eggy bread (French toast for the sophisticated!). For me, I always stick to boiled as I am pretty sure that my body has no need of extra butter – I’m no longer growing upwards, unfortunately!
2. Packed lunches and lunches on the go. I soon discovered that including boiled egg in a packed lunch for the children was not a good idea – they pong and the kids were so embarrassed that they refused to open their lunch boxes and came home ravenous, having eaten nothing at all. So I started frying eggs on both sides in a little olive oil, so that the yolk is cooked through. Popped into a wholemeal roll or pitta bread, and you have a perfect sandwich.
3. Puy lentil and egg salad – perfect in a Tupperware for lunch on the go, or for a light evening meal: combine ready cooked puy lentils (very convenient), lots of peppery rocket leaves, olives, sundried tomatoes and quartered hard boiled eggs. Dress with olive oil. Tasty, easy, healthy.
4. Spinach frittata: this super-quick recipe satisfies my regular spinach cravings! Heat up some olive oil in a non-stick frying pan and add great big handfuls of fresh spinach. Sprinkle with salt to taste. Stir the spinach until it has wilted. In a bowl, beat a couple of eggs with a fork and then pour over the spinach in the frying pan. Cook, flip over, eat! Perfect for breakfast, lunch and supper! Perhaps not all day, every day, though!
5. One final thought: heard of the 5:2 way of eating? Yes, it’s where you fast (consuming only 500kcals) for 2 days a week and eat as you normally do on the remaining 5 days. Anyway, I certainly am not suggesting you launch into the 5:2 system whilst pregnant, or breastfeeding and looking after a teeny baby – totally out of the question. But if you are now back at work and wanting to keep your body fat in check then the 5:2 system is considered to be a healthy way of doing it but… 500kcals is really not much food in a day. I know, because I’ve tried it! Anyway, it’s worth remembering the following if you do give the 5:2 diet a go: egg whites are packed full of protein, keep you feeling full for longer, and only contain 17kcal/egg. Just thought I’d let you know!
So there you have it: why eggs are great and some ideas to get you jumping onto the egg bandwagon!