Eggs are one of the most nutritious and versatile foods which are inexpensive and can be cooked in so many different ways! An average egg is only 70 calories, has 5g of fat, 1.6g of saturated fat and 7g of protein, they are a good source of vitamin B2, B12, folate and vitamin D. In addition to this they contain lutein and zeaxanthin both carotenoids which are antioxidants that support heart, skin and eye health.
Research shows that dietary cholesterol from eggs does not increase LDL cholesterol in comparison to a diet which is high in saturated fats. A diet high in saturated and trans fats along with other lifestyle factors is associated with high cholesterol (The Nutrition Society, August 2016)
Here are some simple egg recipes:
Egg and pea pancake with hot smoked salmon topped with a confit egg yolk
250g frozen or fresh peas
30g self raising flour
10g corn flour
1 tsp baking powder
2 eggs separated
4 egg yolks
2 tbsp chopped dill
300g hot smoked salmon, skin removed and broken in to small pieces
- Preheat the oven to 65 degrees
- Submerge the egg yolks in to an oven proof saucepan filled halfway with olive oil.
- Put in the oven for 75minutes.
- When the eggs have been in the oven for 40 minutes make the pancake batter
- Boil the peas for 3 minutes then roughly blend.
- In a bowl mix together the peas, 2 egg yolks and dill. Sift in the flour, corn flour and baking powder. Add ½ tsp salt. Mix together well.
- Whisk the egg whites until they are thick and fluffy. Fold the egg whites in to the pea and egg mix.
- Heat some oil in a large frying pan. Spoon in the mix about about 100 ml and fry until browned on each side. Repeat 3 more times. Transfer to the oven to keep warm.
- Whilst cooking the pancakes. Cut the rough ends off the asparagus. Put them on to boil for 5 minutes or until cooked.
- Remove the pancakes from the oven. Place some salmon on the top of each one. Add a few asparagus. Remove the egg yolk with a slotted spoon and place on the top of the salmon.
You can also serve this dish with a hollandaise sauce instead of the egg confit.
Feta Cheese and Spinach Frittata
150g young spinach
1 tbsp fresh thyme
100g feta cheese
70g grated parmesan
2 tbsp fresh thyme leaves (stripped from the stalks)
200g cherry tomatoes
3 tbsp olive oil
- Cook the spinach in ½ tbsp of olive oil until the leaves start to wilt. Transfer to a sieve and squeeze out the excess water. Chop roughly and set aside.
- In a large bowl whisk the eggs. Add the zest from the lemon, feta, 1 tbsp of thyme leaves and spinach, season with salt and pepper. In a medium sized frying pan heat 1 tbsp of olive oil, pour in the egg mix and cook on a medium heat until the eggs start to set around the edges.
- At this point turn on the grill to the highest temperature. Sprinkle the Parmesan over the top and place under the grill for 10 minutes or until it has cooked through. Remove from the grill and set aside for a few minutes before serving.
- To make the salad. Thinly slice the radishes and cut the tomatoes in half. In a bowl add the watercress, tomatoes and radishes. To make the dressing mix together 2 tbsp of olive oil with 1 tbsp of lemon juice and the rest of the thyme, season to taste.
- To serve cut the frittata into slices and serve together with the salad.