Finally it’s acceptable to eat the chocolate eggs that have filled the supermarket shelves since January. But we shouldn’t ignore those eggs that have long caused the age-old what-came-first argument. Now, we wouldn’t dare suggest that you ditch all your Mini Eggs or Lindt Gold’s (should you be so lucky), but don’t keep all your eggs in one basket. This Easter, we’ve given four reasons to eat more of the humble hen’s egg. So let’s get cracking…
Eggs are such a nutritionally dense food, making them incredibly valuable to our diet. Although the white contains more protein, the yolk includes most of the vitamins and minerals and shouldn’t be discarded. Packed full of Vitamins A, and D, iron and folate, whole eggs can contribute towards healthy bones and teeth, help to protect against heart disease and encourage cell growth. So don’t get rid of the yolks; it’s such a waste of a powerful, unpretentious superfood (and it’s definitely the tastiest part). Don’t underestimate it; for something so small, eggs really pack a nutritional punch.
2. Good Fats
There’s a misconception that eggs contain fats that increase cholesterol levels, contributing to heart disease. However I must eggsplain there are different types of fats: saturated and unsaturated. Saturated fats can increase cholesterol levels and should be enjoyed in moderation. Eggs contain around 5g of fat, with only a quarter of this being saturated. The rest is unsaturated fats that we require as part of a balanced diet. Therefore it’s better to cut down on some of those chocolate eggs to reduce your intake of saturated fats, helping maintain a healthy heart.
Eggs are considered a top-quality, ‘complete’ protein source. They contain the eight amino acids that we’re unable to synthesise in our bodies, which are essential to our diets. With one large egg containing around 6g of protein and around 75 calories, they are an eggscellent protein source relative to their caloric content. For you veggies that struggle to eat enough protein, eggs are a great way to up your intake. Consuming enough protein contributes to weight loss and building lean muscle, and it can help lower blood pressure and optimize bone health.
Eggs are one of the most versatile foods out there. They form the base for a variety of meals, both sweet and savoury. From fried, poached, scrambled, baked, hard or soft-boiled, frittatas, omelettes, crepes…we could go on. For the perfectly runny yolk, check out this recipe for a brunch classic.
Soft-boiled egg with smashed avocado (serves 1)
(Guideline) 280kcal, P: 11g, F: 17g, C: 20g
Half an avocado
Pinch of parsley
1 seeded crispbread
Bring a pan of water to the boil, add the egg and time for 5 minutes. Mash the avo with parsley, paprika, salt and pepper and spread on the crispbread. When the egg’s done, rinse under cold water to stop further cooking. Using the back of a teaspoon, tap all over the egg to crack the shell. Peel and place on top of the avo. Pierce the egg and let that yolk run.
Most egg-based dishes can be quickly whipped up. Scrambled eggs are a speedy option for a protein-packed breakfast, or as a quick dinner after an evening workout. Boiled eggs are hard to beat as a snack to prevent hunger pangs throughout the day. Additionally, you don’t need to shell out in order to enjoy a nutritious meal, as eggs are so cheap. There really are so many reasons to include eggs in your diet.
Don’t give all your attention to chocolate eggs this Easter. Make some room for the real thing and give eggs the appreciation they deserve.