KATHMANDU: Eggs have gotten a bad name in some family homes, but you should not be afraid of them! They are a super health food and can be prepared and consumed in so many interesting ways.. One egg contains approximately 80 calories and 5 grams of fat. Eggs are a fantastic source of protein which is important in strengthening bones, muscles, cartilage, skin, and blood. Protein helps build and repair tissues as well as making enzymes, hormones, and other body chemicals. Another important nutrient that is found in eggs is riboflavin or Vitamin B2. Riboflavin is a water soluble vitamin that participates in metabolic processes in the body and is needed for cell function, growth, and energy production.
The yolk, so feared by many, is actually very healthy if consumed in moderation. The yolk is made of mainly fat and contains 1.33 gm of cholesterol per 100gms, and is a rich source of vitamin A, B, calcium, phosphorous, lecithin, and iron. The iron found in the yolk may be less than in red meats but is easily assimilated in the body. According to nutrition experts, one egg a day will not harm your cholesterol or blood-fat levels, but for those who want more than one egg-eat one whole egg, and the rest as egg whites.
Basically…do not fear eggs! The key to delicious success is moderation!
And now, for 10 amazing and versatile ways to prepare and enjoy your eggs:
How do you make this? You can either crack the egg straight into the pan and scramble it with a spatula, or you can crack it into a bowl before, whisk it, and then pour it into your hot pan. Whisking it before makes the eggs fluffier. Some scrambles are made just plain, while others have spinach and tomatoes in them, or olives and mushrooms, or chorizo and green onions. Some of our favorites are:
- Spinach, onion, kalamata olives, tomatoes, and feta cheese.
- Chorizo, jalapeno, and cheddar cheese.
- Basil, sundried tomatoes, mozarella cheese.
Boiled eggs are super easy to prepare. You put eggs in boiling water for ten minutes and then let them cool and voila! Some people choose to put several eggs at once in a preheated oven in muffin tins (to keep the eggs from rolling away) for 10-15 minutes. One way to check if an egg is already boiled or not is by spinning it on its wider side. If it is spinning slowly, it is raw. If it spins fast, it is boiled.
Even boiled, eggs can be so versatile! You can eat them just boiled with some salt and pepper, maybe with some buttered toast on the side. But you can also throw them into salads, add mayonaise and crush them and make an egg salad, or make deviled eggs for a delicious appetizer at your next dinner party!
Making poached eggs seems a little difficult at times. It is definitely considered fancier, and is less common. What you want to do is get a deep pan/wide pot, and boil water with some regular vinegar in it. Once the water starts boiling (but not rough boiling – just light boiling), start creating a swirl circle in the water – a sort of whirlpool. You then want to crack the egg into a bowl, then carefully slide it into the water and keep slowly spinning it. Continue swirling until the egg white is fully cooked and the yolk is not completely cooked.
Now what do you do with poached eggs? Put them on EVERYTHING apparently.
- You can make the classic eggs benedict with hollandaise sauce on English muffins with thick canadian bacon. You can also replace the bacon with some smoked salmon to keep things interesting.
- Another favorite is the sloppy joes eggs benedict which is exactly what it sounds like – ground beef in a delicious, sweet, tomato-barbeque like sauce on top of some bread topped with a poached egg. This is a very filling and protein-filled meal.
- An interesting, healthy option is the poached eggs Florentine. Cut yourself a large slice of delicious bread, such as brioche, and toast and butter it. Then place creamed spinach with some grilled onions on top, and top it with your poached eggs. Delicious and healthy!
If you did not know, quiche is like a pie, but it is egg based. You should decide whether you want a quiche with a crust or without, and what you want to put in it. Whether it be a spinach and herb quiche, or a tomato quiche, or a bell pepper quiche, or a mushroom quiche – your choice! You want to take your main vegetable ingredients, then add cheese, and several eggs, and appropriate spicing such as salt and pepper. Mix it all together, pour it into your pie pan, or Pyrex, and bake for 35-40 minutes!
- Eggs In A Basket
The tried and true kids favorite. You just cut the middle out of some toast, butter it on both sides, toast it on one side, flip it over, and crack an egg in the middle – where you cut the hole. Let the egg cook and voila! Egg inside bread!
- One variation on this can be baking an egg in bread. Buy some french rolls, cut the center out of slice them down the center of their middle, and crack an egg in. Then place it in a preheated over for 10-15 minutes, until the egg is set and cooked. Some people even scramble the egg or add some cheese and/or vegetables inside the bread. You can mix up an egg, some chives, and cream cheese and pour the mixture into a hole you’ve made in a bread roll, top it with some cheddar or mozzarella or even Parmesan, pop it in the oven for 12 minutes, and voila!
- A healthy twist on this classic is baking an egg in an avocado! Crack the egg into the hole where the pit is and toss it in the oven!
- Another excellent basket-like container for your egg can be a potato. Pre-bake the potato for an hour to soften it, dig a hole in the middle, crack in the egg, and place it back into the oven for another 10 -15 minutes.
- Pasta Carbonara
If you have never made carbonara sauce – that creamy, cheesy sauce with bacon bits in it -then you might not know that the creamy texture of this sauce actually comes from eggs! After taking the pasta off the flame, you pour an egg mixture with Parmesan cheese and some parsley and toss quickly. The egg cooks from the heat of the pasta but does not thicken. It just creates a creamy sauce with the melted Parmesan. Mmmm delicious!
- Egg Drop Soup
Egg drop soup is an Chinese appetizer soup. You make the base of the soup-with whatever you want to place in it according to the recipe. You take the egg and beat it and then slowly pour it into the boiling soup so that it cooks delicately in string form.
A fried egg is simply an egg cracked into a hot pan with some oil and cooked. It can be made over-easy if you flip it over and cook the yolk a little more. Often, it has a runny yolk. The fun thing about a fried egg is that it is so simple and it goes with everything!
- You can put a fried egg as a topping on your burger!
- Add some bacon, sausage and potatoes and you have a complete american breakfast.
- Crack an egg on a home-made pizza before you pop it into the oven!
- Put it in your sandwich – but wear a napkin so that yolk does not spill all over you!
- It’s the perfect size to place on a face open bagel with cream cheese!
The list goes on…
- French Toast
This old time classic may not scream “Eggs!” like the other dishes, but eggs play a central part in the preparation! Choose your choice of bread (a sweet bread like brioche or challah are fantastic), and slice it- thick if you want. In a shallow bowl, crack two eggs, add some milk (or your favorite substitute!), some cinnamon, and some vanilla extract (just a drop or two) and whisk them all together. Then heat up your pan with a bit of oil, take a slice of your bread, and soak it in the egg. Some people choose to soak the bread for 30 minutes, but just dipping it so it is completely covered is also fine. Then place the soaked/dipped bread into the hot pan. Cook evenly on both sides, and serve with your favorite topping (jam, maple syrup, sugar….). Enjoy!
- One variation for the Fall and Winter times is to add some pumpkin puree into your egg dipping mixture to make some pumpkin spice french toast.
This Mediterranean dish is versatile, hot, and really delicious. It is based on tomatoes and eggs, but each area around the Mediterranean Sea has their own version of this. The basic format is to slice some tomatoes, onions, and garlic. Heat up a pan with some oil in it, soften the onions, and then add the garlic and cook til fragrant. Next, add the tomatoes, salt, and pepper and allow to simmer for a while to reduce down. Then you crack some eggs into the dish, and wait until the whites are fully cooked and the yolk is cooked to the level of your liking. Take off the heat, and you can eat it straight out of the pan with some fresh bread or pita and tahini sauce.
- A Greek variation can include some eggplant in the base, feta cheese, and kalamata olives.
- For those who like it spicy, add some peppers to the mix and step up the heat!
- Add an Italian twist to it by adding oregano, basil, and fresh mozzarella cheese.
Eggs are extremely healthy if you eat them in moderation, and they are so versatile and delicious! Try out these new recipes to add some delicious, healthy proteins and flavors into your life.
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