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All about eggs: Embrace the nutrition this versatile food offers

If you're not so aware of all the power eggs pack, check out this article.

The health benefits of eggs is well-known to many. They’re nutrient-packed, affordable, versatile and delicious as heck. The best part about the modest egg, is the many creative and delicious – not to mention nutritious – ways to prepare it!

If you’re not so aware of all the power eggs pack, check out this article on the goodness packed in a biodegradable packaging: Why you should eat eggs everyday

 

Everyday Health provided these nine ways to prepare an egg. Some you may be familiar with, others will spark creativity in your kitchen:

1. Hard-boiled eggs: Place the eggs in a pan so that they are in a single layer and cover them with water. When the water comes to a boil, remove from the heat and let the eggs stand in the water for 15 minutes.

2. Scrambled eggs: Add a tablespoon of milk for each egg you’ll be using and whisk them together, adding a sprinkle of salt, pepper or get creative with chopped herbs and vegetables like spinach or peppers. Heat butter at medium heat and add in the egg mix. Turn and fold gently with until all the liquid is set.

3. Classic omelet: For a two-egg omelet, whisk the eggs with two tablespoons of water and a dash of salt, pepper, or herbs (fresh out the garden will be healthiest). Prepare your skillet as for scrambled eggs, but this time, as the eggs cook just push the edges of the eggs toward the center until all the uncooked egg liquid that flows underneath becomes solidified. If you want to add cheese or vegetables, place them on one half of the eggs, fold over the other half, and serve.

You won’t want to miss this: Five ways to prepare eggs Benedict 

4. Fried egg: Heat just barely a teaspoon of butter or oil in a pan. Crack the egg and slip it into the pan, reduce the heat to low right away. Cook for about six minutes. The yolk should just begin to thicken. Now you can choose between sunny side up or over-easy. If you like your yolk firm, flip the egg and cook it for a bit longer.

Egg-frying tip: If you don’t want to flip the egg (you want the yolk runny) but don’t want the uncooked liquid on the top, place the lid on the frying plan, or cover the pan with a plate until all liquid is cooked.

5. Poached egg: Heat about 6 cm water in a saucepan until boiling. Crack an egg into a cup or saucer and then gently slide it from the cup into the boiling water. When the whites are solid and the yolk is just starting to harden, lift the egg out of the water with a slotted spoon.

6. Deviled eggs: Hard-boil six eggs and cut them lengthwise. Remove the yolks and mix them with shredded cheese, sour cream and/or mayonnaise, and finely chopped green onions. Whisk the ingredients until smooth and spoon them into the egg white halves. Serve chilled.

Reuse your eggs shells by crushing them. Sprinkle the crushed shells into your flowerbeds or vegetable gardens to give your plants a boost.

 

 

7. Frittata: Beat four eggs with one-quarter cup milk, tomato juice, or broth. When the eggs are well blended, add cooked meat, cheese, vegetables, seafood, or a combo. Heat two teaspoons of butter/oil in a pan over medium heat and pour in the mixture. Cook at medium to low heat for about 10 minutes. Remove from heat, cover, and let sit for 10 minutes before serving.

8. Quiche: Spread a cup of shredded cheese over a 9-inch baked piecrust. Whisk six eggs with one cup milk, a dash of salt, and about a half-teaspoon of herbs. Pour this filling over the cheese and bake in a preheated 190°C oven for about 40 minutes.

9. One-minute microwave eggs and cheese: Whisk two eggs with two tablespoons of milk and shredded cheese. Coat a microwave-safe mug with cooking spray, pour in the mixture, and microwave on high for about 45 seconds. Stir and zap in for another 30 seconds. Top with your favorite herbs and you have a super fast healthy egg recipe.

Get creative and make yourself some egg muffins: More ways to enjoy eggs everyday 

To increase the ‘healthiness’ of your egg-based meal, heed these simple tips:

  • Swap out white bread for brown or even better – seed, rye or health bread.
  • Use coconut oil or butter instead of oil.
  • Use whole milk when possible – the health benefits you’ll reap far exceed low-fat or fat free options.
  • Add avocado either on the side of your dish, or along on the toast with your egg.
  • Add salmon to your meal, it goes so well with eggs and is rich in nutrients.
  • Reduce the amount of salt you add by using more herbs for healthy seasoning.
  • Add in chopped spinach, garlic and ginger where you can – they’re amanzingly beneficial to your health.

Eating eggs aren’t the only way that you can reap the many nutrients they contain. In need of some pamper time and not necessarily a meal? Not to worry, check out these recipes for beauty:

 

For hair: Get silky, hydrated hair with face masks 

For skin: Use egg masks for beautifully nourished skin 

 

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