RUMOUR has it that the oldest living person in the world attributes her longevity to eating two eggs every day.
She may be on to something – the egg’s bad rap as a cholesterol-laden, artery-clogging villain is systematically being shredded by science.
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In fact, modern thinking seems to indicate that the humble egg is in fact a ‘superfood’, rich in nutrients and neatly packaged by Mother Nature for your convenience.
If you are still in doubt, just one large egg offers you:
- Vitamin A: 6% of the Recommended Daily Allowance(RDA).
- Folate: 5% of the RDA.
- Vitamin B5: 7% of the RDA.
- Vitamin B12: 9% of the RDA.
- Vitamin B2: 15% of the RDA.
- Phosphorus: 9% of the RDA.
- Selenium: 22% of the RDA.
- Eggs also contain decent amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, calcium and zinc.
Interestingly, it also contains choline, a lesser-known but very important nutrient. A single egg contains more than 100mg of choline.
If two eggs a day sounds like lot, try preparing them a little differently to just frying, boiling or scrambling.
Here are some ideas:
LUNCHBOX EGG MUFFINS
- 10 rashers of bacon (optional)
- 8 eggs
- ½ cup of milk
- Your preferred filling – spinach, cherry tomatoes, mushrooms, asparagus, cooked sweet potato, herbs, grated cheese, ricotta
- Sea salt and pepper to taste
Suitable for freezing.
Grease a muffin tin well with butter. Preheat oven to 175° C. In a measuring cup beat the eggs and milk. If using bacon, wrap it inside the muffin tray to provide a casing. Divide the egg mixture equally between the holes. Add your preferred filling. Bake for approximately 15 minutes, until crisp and golden. Leave to cool slightly before removing from tray.
- Make a double batch to make enough to pack in lunchboxes
- Get the kids involved, a fun recipe for them to make
- Omit the bacon and make plain egg muffins with cheese and vegetables of your choice.
- Swap the bacon for prosciutto or ham slices.
DELICIOUS HOME-MADE MAYO
- 1 whole egg
- 2 egg yolks
- 1 Tbsp Dijon mustard
- 1 Tbsp lemon juice
- ½ cup coconut oil, melted
- ½ cup light olive oil
- 1 Tbsp Greek yoghurt
- Salt and pepper to taste
- Garlic and herbs (optional)
Combine egg, egg yolks, mustard and lemon juice in a food processor. Slowly add the coconut and olive oils to the mixture, while increasing the processor’s speed. Once the mayo has emulsified, add the yoghurt, salt and pepper, and garlic and herbs (if using) and mix well. Store in the fridge.
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