Eggs the Nutritional Powerhouse

Poached eggs on sauted kale with roasted garlic seasoned with basil and chopped scallions

70 Calories in one egg  and packed with all 9 amino acids makes egg among the few complete protein foods

Getting more then 6 gm of protein containing all 9 essential amino acids and only 70 Calories from one poached eggs makes it an excellent complete protein food . Traditionally eggs have been notorious as high cholesterol food, causing blocked arteries. Most people prefer only consuming egg whites for protein as a step to healthy eating and ignoring all the goodness of its sunny yolk. 

Poached eggs on a multigrain wholewheat toast

The latest researches have completely debunked these ideas presenting whole eggs as power house for building and repairing every part of the human body. Besides protein one egg contains 4.7 grams of mostly unsaturated fat and significant amounts of vitamin D, antioxidant compounds and choline, a nutrient essential to healthy brain function. Amino Acids from proteins are what we need to make good muscles and fighting disease. Amino Acids provides all the nourishment that our tissues, cells, enzymes and brain requires. An egg a day is a very safe consumption and provide a good portion of the nutrients.

During my classes at the Natural Gourmet Institute of Health and Culinary Arts, I got to learn a lot of nutritional facts as well as serving eggs in the most healthiest way maximizing its benefits.

 Poached eggs served creatively as a breakfast or light meal option are great choice as against their counterparts; scrambled, butter fried, or omelete filled with cheese. 

How to Poach a Perfect Egg:

-fill a medium sized pan with water, pinch of salt, add a teaspoon of cider or red cooking vinegar and bring it to boil.

-break the egg in a small bowl

- lower the flame of the stove so the water is in a simmering state and still this water to make a swirl

- carefully and light slide the egg right in the middle of this swirl

- the water’s current will help the whites of the egg wrap around the yolks and the cooked egg will take the shape of an egg that is oval

-leave it to cook for 2-3 minutes and then using a slotted spoon take it out of the water and turn over on your toast, or vegetable.

Poached eggs served on a bed of fresh crunchy salad greens dressed with Mint and Pistachio Pesto

  Serving ideas:

Green and Sunny: Poached eggs over a bed of greens. Eating a good serving of garden fresh greens provides the boost of nutrients as disease fighting phytochemicals besides giving that feeling of satiety. 

The following are two of my all time favourite breakfast choices;

-Wash and dry or run through a salad spinner one cup tightly packed mixed greens it can be a mix of arugula, baby spinach, ice berg and lettuce or any one or two of these in-short whatever green and leafy vegetable you like and is available.

-       use the dressing of your choice, my favourite is homemade pesto, or an olive oil meso dressing,  or any commercially prepared low calorie dressing.

-       Turn the poached egg on this bed of seasoned salad and top with some freshly chopped herb like basil, scallions or coriander and freshly ground black peppers

2- Garlic Sauted Spinach/Kale

-       Sauté a small onion and 2 cloves garlic in olive oil

-       Add 2 cups of spinach or kale cover the pan and cooled until wilted , avoid over cooking

-       Add a pinch of salt

-       Take out in a plate before poaching eggs.

-       Directly put two poached eggs on top of a bed of sauted greens, and sprinkle freshly ground black pepper or cyenne pepper and serve.

 

Adding roasted tomatoes to your fresh greens and eggs adds that taste and variety

Spinach and Cottage Cheese Omelette;

 Spinach and cottage cheese filled omelette makes a great Sunday brunch.
 

Add salt and chillies while whipping the eggs. The rest of the vegetable Spinach+green onions add on top of the egg batter in the pan, the cheese chunks will go the last

 

Break 3-4 eggs, using only 1 yolk, and add salt and minced fresh red chillies and beat it. 

-Separately chop green onions, fresh oregano, and spinach and a few 1" chunks of homemade cottage cheese. 

Pour the egg mixture in a pan with just 1 tsp of butter/Olive oil to greese the pan

- Now sprinkle the greens and let it cook slowly, when it is set, turn it in a half moon. Let cook for another 1-2 minute and slide slowly on the plate. Serve with toasted wholewheat toasts.