The Healthiest Foods – The Humble Egg

Hi everyone,

Just want to talk to you about the humble egg!  One of Natures Healthy foods!

The egg is something that is very versatile and should be on everyone’s list of healthy food to eat.


Let’s look at the amazing FACTS ABOUT EGGS.

The humble little egg has:

Vitamin A – helps us with normal growth and development.

Vitamin D – (in the egg yolk and is one of the few natural sources of this vitamin) helps in mineral absorption and thus good bone health.

Vitamin E – reputed to protect against some cancers and also heart diseases.

Iodine and phosphorous – is essential for making thyroid hormones and maintaining normal teeth and bone health.

The protein – quality of eggs is excellent as compared to other dietary proteins; it provides nearly all the essential amino acids required for growth and development

Albumin and Glutamine – a rich source less likely in other foods.

So, how can you use this little power pack to enhance your food regime?

You can hard boil them, and have them with a salad, add them to a potato salad, or in a sandwich.

You can scramble them and have them on toast for anything from breakfast to a quick dinner. You can poach them, fry them (be cautious with frying due to the fat you use in frying).

In fact if you hard boil an egg, you can take it with you, and have it as  “Fast Food,” along with a couple of pieces of wholemeal bread – I find this especially good if you have children.  When I used to take my children shopping, instead of buying fast food, I used to hard boil a couple of eggs, cut some cheese fingers, take a wholemeal bread and butter sandwich, cut into triangles and pack that so they could eat on “run”.  I also saved money, plus I always knew I was giving them something healthy.

But I digress, back to eggs

Using them in  an omelette is wonderful as you can make so many variations.

Now to answer some questions I am often asked:

Hard Boiled Eggs how long?

10 minutes. Add your eggs to COLD water, put the saucepan on the stove and bring to the boil, then turn down to a simmer. After 10 minutes turn off the heat, leave for further 2 minutes, then tip out most of the hot water, and add cold. Let the eggs sit for a couple of minutes in this to stop them cooking.

How long to Boil eggs?

For a lovely soft boiled egg. Add the eggs to cold water in a saucepan; bring to the boil, urn down to a simmer for 3 minutes. Take out and put in your egg cup and crack the top immediately to stop further cooking.

How to make an Omelette – your Best Omelette Recipe?

An Omelette  is the easiest thing to make, an easy egg recipe that is versatility plus!

Here is my best basic recipe. You can cook it and eat it as is, or add the fillings of your choice.

Per person – Please make each omelette separately. i.e. 4 people = 4 omelettes.

• 2 eggs
• 1 tbs cold water
• Salt & ground white pepper
• Good nob of butter (to cook the omelette in)

Add the eggs, water, salt and pepper into a glass bowl, beat with a fork until light and fluffy, add the butter to your skillet when it is melted, add the mix and cook as usual. EASY!

How To Make Scrambled Eggs

Ah – yummy, tasty, scrambled eggs, are easy!

All you need is –
• 8 x 60g free-range eggs
• 80ml (1/3 cup) milk
• 1/4 tsp salt
• 15g (3 tsp) butter

Add the eggs, milk (Or you can use cream but remember the fat content), salt pepper and beat well to scramble them.

On a low heat – heat butter in a non stick fry pan and add the mixture. Now to the secret – keep the heat low and stir gently through the mixture at all times. Once you see that it has that scrambled look and it is just done (not too dry – still cooked but looks a little creamy) take off the heat and serve immediately.

Ok, now that you know how good those lovely eggs are for you, and you know how to cook them, all that is left is to put it into action.

All of us here as The Healthiest Foods say Bye for now and invite you add a comment and share some of your egg recipes.

Oh, below are some fabulous egg recipe books that should be on every cookbook shelf and referred to often.  The humble egg, given to us by the hen, to make healthy egg recipes often.


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2 Responses to “The Healthiest Foods – The Humble Egg”

  1. April 15, 2012 at 7:11 pm #

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    • May 16, 2012 at 1:59 pm #

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