We know we don’t need to tell you lovely people how to suck (or cook) eggs but it would have been an absolute sin to omit them from our top foods list! We always have a couple of eggs boiled up and in the fridge as they make a for perfect snack. If you think about it, they contain all the nutrition required to create a baby chicken so how can they not be good?!
For years eggs were demonised, and while it is true they are high in cholesterol they have virtually nothing to do with raising cholesterol. They also contain a substance called lecithin which emulsifies and breaks down cholesterol thus preventing it from sticking to the walls of the arteries. Eggs are also what is called a ‘complete’ protein containing all essential amino acids. The yolks are busting with the eyesight supporting antioxidants lutein and zeaxanthin. They are also a good source of b vitamins, fat soluble vitamins and other minerals.
Not only are they inexpensive, they have to be one of the quickest foods to cook. They also work just as well as a dinner food as they do as a breakfast food.
Cut an avocado in half and remove the stone. Crack an egg into each half and season well, some fresh chives are fantastic here too. Bake for 10 – 15 minutes until the eggs are cooked through.
Handful of fresh herbs of your choice (basil, rosemary, oregano, thyme etc.), 1 red onion chopped, 1 carrot finely grated, ½ cup of broccoli finely chopped, 4 large eggs and 2 tablespoons of good quality pesto. Sauté the onion in a pan until soft, add the carrot and broccoli and sauté until tender. Whisk eggs and add to the pan with fresh herbs. Cook until almost set and then add pesto, finish under the grill or fold in half and finish in the pan.
Grandchildren and babies have been eating these over the country for centuries. Take a soft boiled egg and mash into a cup with butter. Season a little and use for toast dunking. Must be served in a cup.
Quinoa, poached egg and asparagus
Cook up some quinoa , ideally in some stock/bone broth – quinoa needs a lot of flavour. Either poach or fry the eggs and place on top. With your lightly steamed asparagus, puncture the top of the egg so the lovely yellow yolk flows into the quinoa.
Dice ½ an onion, ½ a pepper , ½ a courgette and a small handful of mushrooms, saute the onion first then the rest of the vegetables until nearly cooked, move over to the side of the pan and crack in two eggs on the other side and let them scramble, mix once cooked and season well before serving.
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