Chef Georgie Soskin and nutritionist Jo Saunders of Cooking them Healthy whip up some delicious recipes to celebrate the humble egg
Eggs are one of nature’s fast foods, providing a good source of protein, B vitamins for energy production and valuable minerals such as choline and selenium. Yolks are also rich in Omega-3 fatty acids, which is important for brain health.
Unless you suffer from an egg allergy, you shouldn’t be concerned about having an abundance of eggs in your diet. Eight to 10 a week is perfectly suitable for most people. Several recent dietary studies suggest that the cholesterol content of eggs may in fact be less of a concern than previously thought. If you are concerned about your cholesterol levels, though, aim for a maximum of six each week. Here, we offer some recipes that show just how versatile and tasty eggs can be.
Salmon Eggs en Cocotte
This rich and indulgent recipe makes a perfect quick supper or a leisurely weekend brunch. Salmon is full of Omega-3, key for supporting brain function and healthy skin. Spinach is a great source of vitamin C and iron. Using asparagus spears for dipping makes a fun alternative to bread and keeps the recipe gluten-free.
Makes 2 child portions
or 1 adult portion.
• 2 eggs
• 2 tbsp double cream
• 70g salmon fillet cut into bite-sized pieces
• 15g Parmesan shavings
• 40g baby spinach
• Thyme sprigs (optional)
• 6 asparagus spears (for dipping)
Preheat the oven to 180°C. Butter some individual ramekins. Prepare a bain-marie (a dish or roasting tray filled with boiling water). Using this bath allows the eggs to cook gently and evenly. Next, place a small frying pan onto a medium heat and add some butter. Once melted, add the spinach and allow it to wilt for about a minute. Place the spinach at the bottom of the buttered ramekin. Place the salmon pieces on top and sprinkle with Parmesan shavings. Crack the eggs over the salmon mixture and spoon over the cream. Sprinkle over a touch more Parmesan and thyme. Place the ramekins into the bain-marie and place on the middle shelf of the oven for 15-20 minutes, or until set. While the eggs are cooking, steam the asparagus spears until al dente. Serve the eggs en cocotte with the steamed asparagus spears as soldiers for dipping.
Golden Veggie Frittata
Frittata is the ultimate speedy and versatile meal. Enjoy for breakfast, lunch or supper. Or wrap it up for a picnic on a warmer spring day. Sweet potatoes are a great source of vitamin A, and red peppers, broccoli and peas are packed with vitamin C. This golden frittata is enriched with our favourite super spice – turmeric, renowned for its antioxidant and anti-inflammatory properties.
• 1 small sweet potato, diced
• ½ red pepper, diced
• 50g cheddar, grated
• 60g frozen peas, thawed
• 40g broccoli, cut into very small florets
• 3 eggs, beaten
• 1 tsp turmeric
Preheat the oven to 180°C. Place a frying pan onto a medium heat and add a knob of coconut oil. Add the sweet potato and cook for 3-5 minutes until it starts to soften. Add the red peppers and broccoli and sauté for another two minutes before adding the turmeric and cooking for 30 seconds. Finally, add the peas and stir. In another bowl, beat the eggs, add the grated cheese and combine. Add the vegetables to the eggs. Pour your mixture into buttered mini muffin cases and cook in the oven for 15 minutes until firm. Delicious served with salad.
Clafoutis is a baked French dessert. Our recipe is super easy and delicious, yet looks and tastes impressive. Blueberries are packed with vitamin C and antioxidants to support immune health, and their sweet juiciness cuts through the richness of the egg. We have chosen maple syrup to provide sweetness, a natural source of energy and minerals such as manganese. This recipe is also gluten-free.
• 300ml whole organic milk
• 60ml maple syrup
• 150g blueberries
• ½ vanilla pod with seeds scraped out
• 2 eggs
• 1 egg yolk
• 2 tsp cornflour
• Sprinkle of icing sugar
Preheat the oven to 180°C. Place the egg yolk into a bowl, add the cornflour and mix together to form a paste. Crack in the eggs, stirring continually to prevent any lumps forming. Gradually pour in the maple syrup followed by the milk, and finally scrape in the vanilla seeds. Butter the ovenproof dish (approx 10 x 7 inches) and pour the egg mix into it. Scatter over the blueberries and place the clafoutis mixture into the oven and cook for 30 minutes until set and golden in colour. Sprinkle with a light dusting of icing sugar and enjoy while still warm.
TOP EGG TIPS
• Buy the best eggs your budget will allow – ideally organic, which helps lower the risk of contaminated feed and increases nutrient density.
• You can check the freshness of an egg by popping it into a glass of water before you cook it. If it sinks, it’s still fresh.
• Eggs are very porous so avoid storing them near anything that is strong-smelling as they are likely to absorb the odour.