Eggs and Easter – you can’t have one without the other, right? Instead of the sugary sweet chocolate eggs, the subject of this blog is the humble hen’s egg.
Healthy folk used to love eggs. In the 1980’s we were told to ‘go to work on an egg’, then the cholesterol myth took hold and we were in fear of our lives for eating more than 2 a week.
But are these fears justified? The answer, it seems, is no. Trawl your way through the clinical data and research papers and you will be hard pressed to find where this health scare originated.
Yes, eggs do contain cholesterol, but science shows no link between cholesterol in our diet and cholesterol in our body. This is one of those nutritional myths that got blown out of all proportion, leading us to restrict a nutritionally dense, super nutritious foodstuff.
Let’s get back to basics and remember that the humble egg is one of nature’s ‘superfoods’! Packed with protein, vitamins and minerals eggs are also an important source of some nutrients that have more specific effects on our health.
Don’t chuck out the yolks, as that is where you will find some fascinating nutrients. The yellow coloured yolk is home to powerful carotenoids like lutein and zeaxanthin (antioxidants that may help reduce risk of macular degeneration) and one of the best dietary sources of choline, a key ingredient to help support brain health and a pre-cursor to acetylcholine, a neurotransmitter that helps relay signals from our brain to our muscles and is key in memory, coordination and communication.
Eggs are one of the most versatile ingredients in our kitchen. Here are a few egg-sellent ideas (!?!) to get more eggs into your healthy diet:
- Go to work on an egg! Boiled, poached or scrambled eggs with some toasted low GI rye bread make a tasty breakfast that will keep you going all morning.
- Mini frittatas – use a bun tray or muffin tin to make mini frittatas. These make a tasty snack or are perfect as part of a nourishing lunch. Just fill your bun trays with any ingredients you fancy – peas, herbs, smoked salmon, scallions, peppers… Whisk up 6 eggs and pour the egg mixture on top of your ingredients to make handy, bite-size frittatas.
- Quick Quinoa Kedgeree (from The Vital Nutrition Cookbook) is one of my favourite healthy fast foods.
Have a cracking Easter and enjoy your eggs!