I love eggs and my husband and I easily go through a dozen eggs a week. I love the versatility of eggs, as they can be used as a main component in a meal, for some added protein to a meal, as a binding ingredient in baking or on their own as a snack. Eggs are a complete protein, with many nutrients including the B group vitamins, calcium, magnesium, zinc, iron and omega-3 essential fatty acids. They are low in saturated fat and calories (1 large whole egg = approx 60-70 calories and 4.5g fat), and the nutrients in eggs can improve brain function, boost the immune system, benefit liver function and improve skin, hair, muscles and bones! Organic, free range eggs are my first choice when I need a healthy, protein filled meal/snack in a flash such as a omlette, hard-boiled eggs as a snack and as the protein in a salad or sandwich. Below are just some ways I have used eggs in the past few weeks.
Banana, berry and egg smoothie (Serves 1)
Smoothie’s are great as an on the go and quick meal (breakfast) or snack. Place a banana, a handful of berries, an eggs, dash of cinnamon, tbsp of ground flaxseed, tsp chia seeds and a cup of milk (I like to use either soy, almond or rice) into a blender and blend until smooth. If you want the smoothie a little sweeter, add a tsp of either stevia, xylitol, brown rice syrup, honey or agave. On a hot summers day, you can also add a few ice blocks and blend for a frappe like consistency.
Asparagus with eggs (Serves 2)
This is great for breakfast or a light lunch. Remove the ends of a bunch of asparagus stalks and blanch in boiling water for 30 secs. At the same time, poach or lightly fry in coconut oil two eggs until they are to a consistency of you liking (I like my yolk still soft). Place asparagus in the centre of the plate and top with tomato salsa and egg. (To make the salsa, mix in a bowl a finely dice 1 ripe tomato, 1/2 finely diced red onion, small bunch roughly chopped basil and a dish of olive oil and lemon juice)
Sweet potato, asparagus and feta frittata (Serves 4)
2 cups of diced, cooked sweet potato (I leave the skin on for more fibre and nutrients)
1 bunch of asparagus, stalks removed,cut into 3cm pieces and blanched
100g feta cheese, roughly crumbled
1 handful flat leaf parsley, roughly chopped
Salt and pepper to taste
Preheat oven to 180 degrees. In a non stick or silicon baking tray or large round cake tin, scatter the sweet potato, asparagus, feta and parsley. In a bowl, whisk the eggs with a bit of salt and pepper and then pour over the other ingredients. Back for 20-30 minutes until set, then serve warm with a side salad.