The Experts

Eggs – the humble and versatile ‘googie’

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As we have already established, eggs are the most wonderful source of protein – they keep your blood sugar levels even and sugar cravings at bay. They are relatively cheap and for a few extra dollars you can treat yourself to a dozen organic, free-range eggs. The gorgeous vibrant yolk is how eggs are supposed to look and the taste is amazing. Once you discover how good they are, you won’t go back to cage eggs!

Eggs are also high in B vitamins – both choline, which the body needs for a healthy nervous system, and B12, for optimum cardiovascular health.

They also contain selenium, a trace element important for liver function, and iodine for thyroid function.

So, eggs are one good vitamin pill that should be taken frequently. In fact, new studies have shown that eggs are actually beneficial in reducing cholesterol (when eaten in moderation).

What’s more, they make for perfect breakfast food. Despite what people think, they don’t take long – three to four minutes for boiled eggs then simply pop on top of a piece of wholegrain toast. Or scrambled eggs, again three to four minutes and add a few slices of smoked salmon (more protein and omegas to help brain function) – your productivity at work doubled already!

Breakfast lunch or dinner – they adapt to every scenario.

My favourite ways with eggs
  • Scrambled eggs with smoked salmon
  • Boiled eggs with toast (wholegrain) soldiers
  • Poached eggs and bacon
  • Eggs Benedict
  • Eggs Florentine
  • Egg and bacon pie
  • Fettuccini Carbonara
  • Salad nicoise

Simple scrambled eggs and bacon (serves two)

You’ll need:

  • 4 eggs
  • ½ cup cream
  • A pinch of sea salt and pepper
  • 2 tbsp butter
  • 4 rashers of good quality bacon
Then you:
  1. Mix together the eggs, cream and salt and pepper with a fork or whisk.
  2. Heat a medium saucepan and melt the butter.
  3. Add the egg, mix and cook over a low heat, stirring with a wooden spoon.
  4. Cook until the eggs are ‘set’.
  5. Place the bacon on a baking tray in a preheated 200C oven and cook for about 15 minutes, turning after about 10 minutes.
  6. Divide the eggs and bacon onto two plates. You can also serve with some toasted multigrain bread.

Egg and bacon pies (serves four)

You’ll need:

  • 1 sheet of ready-prepared puff pastry
  • 4 eggs
  • 4 cooked rashers of bacon (or 4 slices of organic ham) – chopped into small pieces
  • ¼ cup of grated tasty cheese (optional)
  • A pinch of cracked pepper

Then you:

  1. Heat the oven to 180C.
  2. Grease four individual tart cases.
  3. Cut the sheet of puff pastry into four squares and line each tart case, trimming the edges.
  4. Place the bacon or ham in the bottom of the tart cases.
  5. Crack an egg into each.
  6. Sprinkle with the cheese and cracked pepper.
  7. Cook in the oven for about 35 minutes. The pastry will be crispy and the top golden.
  8. Serve warm or cold – it is divine with homemade relish!
  9. The pies will keep in the fridge for two to three days. Reheat in the oven.

Easy salad Nicoise (serves two)

This is an easy lunch that you can take to work – it’s rich in protein to keep you full and satisfied, allowing you to focus at work and be super productive!

You’ll need:
  • 100g baby spinach
  • Medium tin of tuna (or, if you have time, two fresh tuna steaks, oven-baked with a drizzle of olive oil)
  • 4 small potatoes – halved and steamed
  • 4 cherry tomatoes – halved
  • 1 hard boiled egg – quartered
  • 75g green beans – blanched
  • 4 anchovy fillets (optional)
  • 8 small black olives

Vinaigrette dressing

  • 1 cup of olive oil
  • ½ cup of balsamic vinegar
  • ¼ cup of ordinary white vinegar
  • 2 tbsp seed mustard
  • 1½ tbsp castor sugar

Then you:

  • Steam the baby potatoes and cool.
  • Blanch the green beans and refresh in cold water. This stops them from cooking and keeps them a wonderful green.
  • Hard boil the egg and refresh in cold water. Peel and quarter.
  • Break up tuna gently.
  • Toss all ingredients in a large bowl and divide between plates.
  • Drizzle with vinaigrette.

Vinaigrette dressing

  • Place all ingredients in a jar and shake to mix. The vinaigrette will keep for weeks in the fridge.

Note: when you are cooking the vegetables, you can do double the quantity and keep for the next day!

Published: Friday, July 09, 2010

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