Yes, the humble egg is our food focus. So what’s so special about an egg? Eggs are packed with protein, essential nutrients and good fats and there are so many ways to prepare them!
A whole egg contains approx 6-7 grams of protein, mainly contained in the egg white.
The yolk is packed full of nutrients including Vitamins A, D, E, B1, B2, B6, B12, Biotin, Folate, Calcium, Magnesium, Iron and Zinc. They also are a good source of Lutein and Zeaxanthin, potent antioxidants that are beneficial for eyesight (eggs look like eyes strangely enough).
The common misconception about eggs is that they raise cholesterol levels. Eggs do contain cholesterol, however our dietary cholesterol has little impact on our blood levels. Rather, it is cholesterol which is manufactured in the body due to a high intake of sugar, refined carbs and trans fats which poses a greater threat. The best way to consume an egg is with the white cooked through and the yolk still soft. If the white is uncooked it can inhibit the absorption of biotin, so make sure it is cooked through.
There are many ways in which you can utilise eggs in your diet:
- Boiled on their own
- Poached
- Scrambled on their own or with vegies (see below)
- Omelet
- In veggie or mince patties as a binder
- In buckwheat pancakes
- In sugar free cakes and slices
- Soft poached with asparagus spears to dip
- Boiled and served on corn thins, ryevita or rice cakes
Be sure to only buy free range organic eggs, as in addition to being raised in humane conditions they are higher in nutrients than cage eggs and are free from synthetic hormones and antibiotics. The more orange the yolk the better (conventional eggs use dyes to make their yolks orange). Store them in the fridge for maximum freshness.
