Ahhhh, eggs! Small but mighty parcels of protein, not to mention selenium, vitamin D, vitamins B2, B6 and B12 plus essential minerals such as zinc, iron and copper. Some brands of egg even contain omega-3 fatty acids, depending on what diet the chickens have been fed.
Eggs are considered a ‘complete’ source of protein as they contain all eight essential amino acids; these are the ones we cannot create in our bodies and must obtain from our diet.Organic eggs tend to be the most nutritionally packed and they’re also the best choice from a welfare perspective. Whilst caged, barn and even free rage hens are often fed on GM food and dosed regularly with antibiotics (as a preventative measure), organic farming standards forbid the use of any chemical nasties.
According to the Soil Association:
“Organic chickens are raised to organic standards, which not only means free-range but a whole lot more. Organic standards cover not only the animals housing and the amount of space they have, but also the way they are treated, what they are fed and how they are transported and eventually slaughtered. They are not allowed to be fed on GM feed (which is common in free-range and non-organic hens). Chickens must not have their beaks trimmed to try and prevent feather pecking and are given plenty of opportunities to express their natural behaviours such as – foraging, bathing in the dust outside and pecking at insects and worms on grass fields.”
Sounds good to me!
I’m a big fan of eggs, they’re such a flexible, adaptable food and can be served up for breakfast, lunch or dinner!
Here’s 3 of my favourite egg recipes
Eggs for Breakfast? Try my delicious eggs and spinach scramble
Scrambled eggs are so good for you, and make the perfect breakfast. They are so quick to make – just a few minutes in the pan and you’re ready to go. I love to add some greens for extra goodness, and a breakfast scramble is the perfect way to start your day!
- Half teaspoon of coconut oil, organic butter or olive oil
- 2 to 3 eggs per person
- 1 handful of spinach or kale (if using kale, take the thick stalks out of the middle).
- Any leftover cooked vegetables or mushrooms
- Pinch of turmeric, chilli or whatever spices you like
- Half avocado
Heat the oil or butter in a large frying pan. If you’re using mushrooms and kale, sautee these first as they take longer. Once cooked, add in your spinach and other cooked leftover veg and stir well. Crack in your eggs, and muddle the mixture around until your eggs are scrambled and cooked. Season, adding in a pinch of turmeric and other flavours. Serve with half an avocado sliced on top, or some smoked salmon or leftover meat or fish.
Eggs for Lunch? Try these yummy egg wraps
Many of us eat far too much bread, and it’s not great for most of us watching our waistline or our digestive systems. So I’ve come up with this super alternative, which is so easy to make.
- 4 eggs
- Drizzle of olive oil, plus extra for cooking your wraps
- Chopped fresh green herbs – basil, coriander
- Salt and pepper
Whisk your eggs with a drizzle of olive oil, chopped fresh herbs and salt and pepper.
Heat a bit of olive oil/coconut oil in a pan (1 teaspoon), fry a quarter of the egg mixture at a time, like you would if you were making pancakes put a bit in the middle and swirl to spread.
Use a spatula to turn, cook on the other side for up to a minute. Leave to cool.
Eggs for dinner? Whip up a healthy, filling frittata!
A frittata is a thick omelette, which you can cut up and keep in the fridge for packed lunches and quick evening meals. You don’t need to add potatoes, instead you can pack your frittata with lots of cooked vegetables and fresh herbs.
- 6 eggs
- Handful of chopped mushrooms – sauteed
- Half a red pepper – finely chopped
- A handful of sliced cherry tomatoes or sun dried tomatoes
- 1 handful of spinach and kale – sauteed
- 1 tablespoon of Quark (optional)
- 1 tablespoon of chopped fresh basil, coriander and parsley
- 1 teaspoon of olive oil
Sautee and cook all your fresh vegetables. It’s a good idea to give the spinach a bit of a squeeze, to get any excess water out.
Put your eggs into a jug and beat well. Add a tablespoon of Quark, seasoning and your herbs, and mix well. Then add in your vegetables.
Heat your oil in an ovenproof, heavy bottomed frying pan. Tip in your ingredients. Leave for about 5 – 8 minutes until edges seem set. Put under a medium grill until the top sets. You can add a bit of extra feta cheese or a sprinkle of grated parmesan for added flavour. Turn out the cooked omelette and slice into wedges. Serve with rocket salad/massaged kale thrown on top, or some basil pesto.