Scrambled, poached, boiled, half-boiled, bull’s eye, sunny side up. These are some of the common ways the humble but very versatile egg can be prepared.
Eggs are an affordable and excellent source of nutrients. Eggs contain the highest quality source of protein and almost every essential vitamin and mineral. Besides being “nutrient dense” eggs are also affordable.
Eggs have suffered a bad reputation over high cholesterol. Here’s its actual nutritional content, it may surprise you!
Eggs For Your Eyes
Lutein and zeaxanthin in the yolk are carotenoids that have been shown to protect against macular degenaration, a serious age related eye disease. According to a study in the American Journal Of Clinical Nutrition, because of the yolk’s fats, caretenoids from eggs are better absorbed than those from plant sources.
Eggs During Pregnancy
Eggs have a significant level of folate and are one of the rare food sources of vitamin D and choline, which are essential for pregnant and lactating women. Eggs are also a source of the trace element, selenium, with two eggs providing 47% of the RDA.
Eggs For Ovo-Vegetarians
An excellent source of vitamin B12, eggs are useful for ovo-vegetarians and the elderly, who can find it difficult to cook and/or chew other animal derived food sources. Ovo-vegetarians are vegetarians who include eggs in their diet. Two eggs provide approximately 59mg of omega 3 fatty acids.
Eggs Instead Of Vegetables?
Two eggs provide over a quarter of the RDA (Recommended Daily Allowance) of vitamin A for children. Vegetables are usually the major source of dietary vitamin A, but as many children dislike vegetables, parents can serve eggs as an alternative source of this vitamin.
Eggs And Cholesterol
A rapidly growing body of scientific evidence demonstrates that saturated fat, not dietary cholesterol, is the real culprit in raising blood, or serum, cholesterol levels. Studies conducted at the University of Arizona, the Harvard School of Public Health and others have concluded that the cholesterol levels of healthy people will probably remain the same even if they eat an egg a day.
In addition, the American Heart Association has amended its guidelines on eggs and there is “no longer specific recommendation on the number of egg yolks a person may consume in a week”.
- A hen requires 24 to 26 hours to produce an egg. Thirty minutes later, she starts all over again.
- White shelled eggs are produced by hens with white feathers and ear lobes. Brown shelled eggs are produced by hens with red feathers and ear lobes.
- To tell if an egg is raw or hard cooked, spin it! It wobbles if raw and spins easily if cooked.
- If an egg is accidentally dropped on the floor, sprinkle it heavily with salt for easy cleaning up.
Eggcellent Recipe – Creme Caramel
175g white caster sugar
4 large eggs
1 tsp vanilla essence
Make the caramel by melting sugar in a saucepan for five minutes. Pour 2/3 caramelized sugar into bowl and coat sides.
To make the custard, heat milk and cream in the saucepan with the rest of the caramel over a gentle heat. Stir gently and remove pan from heat when everything has melted.
Break eggs into a large bowl. Pour hot liquid from saucepan into bowl and whisk in. Add vanilla essence and pour through a sieve into caramel-lined bowl.
Place the bowl in a baking tray and pour in enough hot water to fill 2/3 of the tray. Place in the center shelf of pre-heated oven for one hour until the custard is set. Cover with cling film when completely cold and chill it. Turn out and serve cold with cream.