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The Egg - A Little, Nutritional Dynamo

By Sara Novakovic, Sep 22 2013 09:15PM

Small, but perfectly formed, the egg is a common staple in most of our diets. But would it surprise you to learn that eggs are regarded as one of the most nutritionally ‘perfect’ foods?


Eggs are very high in protein and contain substantial amounts of Vitamins A, B, D and E. They are also a good source of iron, zinc, selenium & phosphorous. Egg yolk is where you find the Vitamin D and the yolk is also an excellent source of choline which is vital for the normal formation of brain tissue and memory. Choline also plays an important role in preventing heart disease.


Eggs also contain Lutein and Zeaxanthin. Studies show that these nutrients can significantly lower the risk of age related macular degeneration, cataracts and clouding of the eye covering.


Last but not least, eggs are also great value for money and offer the best value around from an economical and nutrient quality point of view.


Organic = Not Always Equal


Be aware...not all organic eggs are the same. We only sell Soil Association accredited eggs because these are the only organic eggs that meet the strictest welfare standards. The Soil Association requires each flock size to be limited to 250 whilst all other organic certifying bodies can have flock sizes of 1000. The Soil Association is also the only certifying body that forbids the debeaking of chickens.


TWO EGGCELLENT RECIPES (we know...so corny)!


There are endless ways to get your egg fix, but here’s two recipes that we love.


Scrambled Eggs with Avocado and Tomato

Shaz, Oliver’s newsletter editor, nutritionist and mum of three


"This dish could be served anytime but we like to make it for breakfast a couple of times a week. The kids love it and I love knowing that they’re heading out to school with a good dose of protein, Vitamin C and healthy fats! I think we adapted it from something we enjoyed in a restaurant. Ours is very simple and not as spicy as that version, but you could add some peppers or salsa to make it a bit more adult appealing.” Shaz


- 4 eggs

- Butter

- Cream

- Pinch of sea salt

- Room temperature tomatoes

- Ripe avocado


Slice the avocado and tomatoes and put to one side. You can saute the tomatoes if you prefer. Scramble the eggs over a low heat (we like to use butter in the pan and add a little cream instead of milk). Pile onto wholegrain toast and add the avocado and tomato on the side. Sprinkle a tiny amount of sea salt on top. Serves 4.


Hugh Fearnley Whitingstall’s Oven Roasted Roots Frittata


This is a great way to use up odds and ends of fresh veg and leftovers. Onions though are essential. Use eggs at room temperature, not cold from the fridge. Serves 4-6


- About 660g mixed winter veg, such as onions, carrots, squash, pumpkin, parsnip,

celeriac, beetroot, potatoes


- Handful mixed herbs such as parsley, thyme, marjoram finely chopped


- Optional - 20gm Parmesan, hard goat’s cheese or other well flavoured hard

cheese, grated


- 1 large clove garlic, finely chopped


- 3 tablespoons olive oil


- 7-8 large eggs


- Sea salt and freshly ground black pepper


Preheat the oven to 190 C/Gas mark 5. Peel and quarter or thickly slice the onions. Prepare other veg and cut into 1 -2 cm cubes. Put all veg into a heavy ceramic dish that retains the heat well. Add garlic, oil, plenty of salt and pepper and toss well. Roast for about 40 mins, stirring half way through, until the veg are tender and starting to caramelise in places.


Beat the eggs together with chopped herbs and add more salt and pepper if you want. Take dish from oven, pour the egg mix over the veg and scatter over the grated cheese. Return to oven for 10- 15 mins until the egg is set and the top is starting to colour. You can use the grill to speed the browning if you want. Leave to cool slightly. Serve warm or cold. Great with a simple green salad.

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