Being pescetarian (vegetarians who eat fish), eggs can be a bit of a grey area. For us personally, we’ve cut mammal and bird meat from our diet so we feel there is room for eggs in our lives. Eggs are a very good source of high quality protein – half the protein can be found in the egg white and the other half in the yolk. Both the yolk and the whites are rich in nutrients; the whites are rich sources of selenium, vitamin D, B2, B6, B12 and minerals zinc, iron and copper, while egg yolks contain more calories, fat and cholesterol, as well as vitamins A, D, E and K. Some eggs even contain essential fatty acids, depending on what the chickens have been fed.
Eggs have developed a bad name for high levels of cholesterol over the years, but it turns out the cholesterol in eggs has drop over the last decade due to modern chicken feed. It’s the saturated fat in eggs that affects the blood cholesterol levels more than the cholesterol in the eggs. But in saying that, eggs also contain the nutrients betaine and choline that promote heart health – so it seems it goes back to that age old philosophy again – everything in moderation.
Lastly and most importantly – free range and organic is best (well, if you know someone who has pasture-foraging, insect-pecking, soil-scratching, whole grain-feeding chickens in their back yard – those eggs are best). The darker the orange in the yolk the more nutrient dense it is, as orange yolks are an indication of a well balanced and highly nutritious diet.
- Free-range eggs (proper farm eggs are best)
- A pot of boiling water
- Fill a small pot with water and bring to the boil.
- Place the egg in the pot of boiling water and start timer (5 minutes for soft white and soft yolk, 6 minutes for solid white soft yolk, 7 minutes for hard white and yolk - also depends on size of the egg).
- Take pot off heat and pour out boiling water.
- Add cold water to pot to cool the egg down.
- Repeat this until water stays cold in the pot, and the egg is cooled down.
- Peel egg, crack some sea salt and black pepper (to taste).
- I love to add bit of tabasco and home-made tomato sauce (to taste).
- Pop the whole thing in your mouth in one go!
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