Supplement Judge Unbiased Supplement Reviews – Do they really work??
Ladies and gentlemen – let’s talk about eggs.
Don’t worry, I’m not going to bore you with tired puns and quips about chickens and the like, I just want to get down to business – that is, I want to tell you just how fantastic eggs are. Y’know, if you weren’t already aware.
Eggs are great. They’re full of protein (a large egg contains around 7g of protein but only 70 calories). Eggs contain the best quality protein, including all eight essential amino acids. They also naturally contain vitamin D (needed for healthy bones and teeth), choline (essential for normal development of the brain and memory), folate (important if you are pregnant or intending to get pregnant), calcium (for healthy bones and teeth), iron and selenium.
And what’s more, they’re cheap. If you’ve got a garden and bit of wire fencing, you can even produce them at home (our feathered friends make fantastic pets, according to my grandma, who once ran a small chicken farm and named all her hens after characters from Coronation Street). But if you’re not into the idea of cleaning chicken poop out of chicken coops on the reg, you can grab dozens from the supermarket super-cheaply and what’s more, many supermarkets are placing more emphasis on ethically sourced goods, so you can get ‘happy’ eggs just as cheep-ly (sorry, that one was unavoidable).
And yet. I’ll admit I haven’t always actually liked eggs. I used to push away fish pies, English breakfasts – anything that so much as smelt of the egg it contained (cake doesn’t count, but I’m a child at heart and I still wish cake was a food group). However, recently I started to come around. It started with a garlic omelette cooked by my dear friend Conor, and since then I’ve become something of an egg conossieur – partly out of appreciation of good food, partly through attempting to overcome childish fussy-eating syndrome. Mostly the latter.
So I’m here to share the eggy recipes that I have come to love with you. Not because I assume that you, like me, are burdened with an irrational distaste for just about every healthy food out there, but because they taste good, and any excuse to pack in the protein in a tasty way has got to be a winner, right?
- 2 whole eggs, beaten.
- 1 clove of garlic, finely chopped.
- Salt and pepper to taste.
- A spritz of FryLight
- Any addition veg, meat or cheese that you desire!
- Chop the garlic so it's nice and fine.
- Crack the eggs in a jug and whisk them together quickly. The key is not to over-mix the eggs - beating them with a fork works best. Add salt and pepper and whisk again. Set aside.
- Heat up a frying pan and spritz in some FryLight to moisten the pan. Fry the garlic lightly for 30 seconds to a minute, or until brown.
- Pour in the egg mixture and let it cook a little on one side at a high heat. A count of five works well. Once the outer edge of the egg mixture becomes 'frilly', tilt the pan to 45 degrees and, using a tablespoon, draw the edge of the omelette into the centre. The liquid egg will flow into the space, filling it. Now tip the pan the other way and do the same thing. Keep tilting it backwards and forwards, pulling the edges so that the egg can travel into the space left.
- The process should only take half a minute or so - long enough for the eggs to cook, the outside to be nice and brown, but the inside of the omelette to be nice and soft.
- Push it onto a plate, serve on rye toast or add a sprinkling of cheese if you fancy it, and dig in. Lovely job.
- Ideally your pan should be 6 inches wide - this way, the eggs won't spread too thinly, nor will your omelette end up too thick and spongy.
- 1½ tsp olive oil
- Half a medium onion, peeled and diced
- 1 garlic clove, peeled and crushed
- 1 medium red pepper, chopped
- 2 large chopped tomatoes
- ½ tsp paprika
- ½ tsp mild chilli powder
- ½ tsp ground cumin
- Pinch of cayenne pepper
- Salt and pepper
- 2 eggs
- 1 tbsp fresh parsley, chopped.
- Goats cheese (optional).
- Heat the oil in a small frying pan over medium heat. Add the cumin seeds and fry one minute or until fragrant.
- Add the onion and continue frying 4-5 minutes, until they start to soften.
- Add the bell pepper, chopped tomatoes and garlic and fry an additional 2 minutes.
- Then reduce heat to medium-low. Keep stirring the tomatoes, and simmer over medium-low for 10 minutes, or until the tomatoes begin to form a lumpy liquid. Add salt to taste, and a little goats cheese if you wish.
- Use a spoon to make two little "holes" in the tomato sauce, and crack the eggs into the holes.
- Cover the frying pan, reduce heat to low, and cook 4-5 minutes or until the eggs are just set (the yolks should be runny, but add 1-2 minutes of cooking time if you prefer firm yolks).
- Remove from heat and serve immediately, topped with as much crumbled feta, parsley and fresh black pepper as you please - plus Arabic bread, for sopping up the sauce. Gorgeous!
- You can use a tin of chopped tomatoes if you like, but I do feel like that's cheating and that the sauce is so much better made from fresh tomatoes.
- 1 tablespoon olive oil (or a spritz of FryLight)
- 2 large eggs
- 2 whole-grain English muffins, split and toasted
- 1 cup baby spinach
- 2 slices deli ham
- Salt and black pepper
- Hot sauce, for serving (optional)
- Heat the oil in a large non-stick pan over medium heat, then fry the eggs to the desired 'doneness' - 2 to 3 minutes for slightly runny yolks, longer for harder yolks.
- Form 2 sandwiches with the English muffins, fried eggs, spinach, and ham. Season with ¼ teaspoon each salt and pepper. Serve with hot sauce, if desired.
