Eggs 101

I started the Ingredient 101 series back in December and haven’t written anything after the Oatmeal 101 now, that is a problem. 😛 With the Easter festivities, I thought it would be appropriate to feature eggs for this post. Eggs often have a bad rep in the health world, but I love eggs, and I’m here to inform you some of their egg-cellent health benefits! Oh, how clever of me. c’: 


 

 Nutrition

1 serving (1 large) | cals: 70 | fat: 6g | carb: 1g | protein: 6g
 
1) Protein: Eggs are egg-cellent (sorry I will stop now.) sources of protein, and they’re a good option for vegetarians too. As we all know, protein is an important nutrient in building and repairing tissues in our body, and they keep us satiated for longer. The protein found in eggs are complete, with all the essential amino acids.
2) Cholesterol: The biggest myth out there is that eggs raise cholesterol. They do not. Yes, they do contain cholesterol, but unless you have a preexisting condition (such as heart issues, diabetes, high blood cholesterol), eating eggs in moderation is fine! In fact, research has shown that eggs raise HDL, or the “good cholesterol”, because of types of fats they have called phospholipids.
3) Vitamins: Vitamin A, B5, B2, B12 are found in a single egg, along with traces of Vitamin D, E, K, and B6. Eggs contain folate, selenium, phosphorus, calcium and zinc too. These nutrients all play a vital role in our body, with their own nourishing properties. Eggs also contain a significant amount of choline, an essential nutrient helping with brain functioning, that unfortunately a lot of people lack.
4) Antioxidants: Lutein and zeaxanthin are antioxidants that promote eye health by reducing the risk of cataracts and macular degeneration, and both of these are found in eggs. 

BONUS: If you buy omega-3 eggs, well there you go, you got yourself the healthiest kind of fat that links with heart and brain health too!

FUN FACT: Brown and white eggs are pretty much equal in their nutritional value.. Many people assume that brown eggs are healthier, similar to how brown rice is better than white rice, but that isn’t true. What makes the colour different is the hen itself, much like how our genes determine our hair and eye colour. For the most part, brown hens lay brown eggs, and white hens lay white eggs.


Recipes

 
Hard-boiled, soft-boiled, sunny side up, omelette.. how do you like your eggs? (: Personally, I like them cooked any way, just not hard-boiled because I prefer to have my yolk oozing out hehe. There are so many recipes involving eggs out there.. frittatas, quiches, souffles, just to name a few more. They’re a great staple, especially for brunch, and I know I wouldn’t mind having brunch for any meal of the day. ;D Even if they’re not the star of the dish, most baked goods and sweets require them too. Here are two of my favourite ways to eat them, let’s jump back to the basics. 
 

Scrambled Eggs

Scrambled eggs are easy, quick, and delicious. You can try all sorts of different combinations and customize it to however you’d like!

The key to soft, blanket-like scrambled eggs is low heat! Patience, grasshopper. 
 

Method: 

1) Whisk together the eggs, add salt and pepper for taste. 
2) Pour mixture into a frying pan sprayed with non-cooking spray on low heat. 
3) Using a wooden spatula, slowly push the outer edges towards the center, allowing the uncooked mixture flow out and cook.
 Ta-da! If you are using other ingredients, simply cook them before you add the whisked eggs into the pan and follow the same procedure. 
 

***

 

Poached Eggs

Poached eggs are delicate little wonders.. like I mentioned, I love me some good runny yolks. (;


A crucial determinant of the success of poached eggs is your water temperature and timing! You want it at a very gentle simmer, with a few bubble coming up now and then. Alternatively, you can bring it to a full boil, then lower the heat.


Method: 

1) Crack an egg into a bowl.
2) Bring water to a light, gentle simmer in a small saucepan, with small bubbles barely rising. 
3) Quickly stir around the water to create a whirlpool.
4) Drop the egg in the center of the whirlpool.
5) Cover and let it simmer for 3 minutes.
Beautifully poached eggs. These are difficult to master, but with practice you’ll get it! 
 

Recipe Ideas

 
Here are some eggy recipes you might want to try. If there’s anything you’d like to see a post on, feel free to leave me a request! 
 left: smoked salmon veggie omelette, strawberries, stir-fry veggies | right: avocado oats w/ poached egg
 
 left: spinach omelette sandwich | right: seafood macaroni w/ pan fried egg
 
 left: avocado toast w/ over easy egg | right: tuna veggie oatmeal w/ sunny side up
 
 left: veggie egg muffins w/ roasted veggies | right: spinach egg salad pita wrap
 
 left: baked avocado egg, strawberry avocado toasts, asian pears | right: scrambled eggs, stir-fry purple cabbage, mixed greens, mashed sweet potato
 

The avocado oats with poached egg is first on my to-do recipe list, keep an eye out for the post in a week or so. (:

 


 
As always, thanks for reading! 
 
<3, 
Rae
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