Eggs three ways

23 October 2019

How do you like your eggs in the morning? Breakfast, lunch or simply as a snack, there are many different, and easy, ways to enjoy eggs.

Nutritional highlights

Eggs can provide us with a wealth of minerals and vitamins to support optimal function, however the media have often provided confusing information, one week saying that eggs are good for us, the next week we might face the controversy that we should be avoiding them. But where do we stand? Your concern may lie with the cholesterol eggs present us with, however as long as you're consuming two or less eggs a day, there's no research to suggest a negative impact on our heart health. 

Eggs are a nutritious addition to help form a well balanced diet as not only are they a source of protein, but they also provide us with a range of vitamins including vitamin A and B12. (1)

Boiled eggs, spinach and pumpkin seeds

Ingredients

(Makes 1 serving)
Preparation time: 2 minutes
Cooking time: 4.5-10 minutes

  • 2 medium sized eggs
  • 50g spinach (washed)
  • 2 tsp pumpkin seeds

Method

Into a pan, add the eggs and cover with cold water.

Place the pan over a high heat and bring to the boil.

When the water is boiling, lower to a simmer and cook for anywhere between 4.5 minutes for a runny yolk to 10 minutes for a hard boiled egg.

Drain the pan and allow eggs to cool before removing and de-shelling.

Serve on a bed of spinach with pumpkin seeds.

Scrambled eggs in avocado boats

Ingredients

(Makes 2 servings)
Preparation time: 10 minutes
Cooking time: 5 minutes

  • 4 medium sized eggs
  • 1 avocado
  • 2 lemon wedges
  • Black pepper
  • 1tsp butter
  • 4 cherry tomatoes
  • Fresh chives

Method

Halve and pit the avocado, carving out some of the flesh and putting to one side to make a well in the avocado.

Drizzle the avocado boats with a squeeze of fresh lemon.

Into a bowl add the eggs and a little black pepper. Beat using a fork.

Melt the butter in a frying pan over a medium heat then add the eggs, stirring regularly to scramble.

Cook thoroughly until the eggs become light and fluffy.

Once cooked, empty the scrambled eggs into the boats and serve any leftovers on the side. 

Top with cherry tomatoes, remaining avocado flesh and finely chopped chives.

Pesto and mozzarella omelette

Ingredients

(Makes 1 serving)
Preparation time: 5 minutes
Cooking time: 10 minutes

  • 2 medium sized eggs
  • 1 tsp olive oil
  • 100g curly kale
  • Black pepper (to season)
  • 30g mozzarella (sliced)

Method

Heat the olive oil in a frying pan.

Add the kale and cook over a medium heat for 2 minutes.

In a bowl, crack the eggs and whisk using a fork, adding pepper to flavour.

Pour the egg mixture over the kale and cook until the eggs start to solidify.

Over one half of the omelette, spread a tbsp of pesto and add the mozzarella cheese.

Fold the un garnished half over the half with the toppings and cook for a further 2-3 minutes so that the cheese melts and the eggs are cooked thoroughly.

Remove from the pan to serve.

(1) https://www.nhs.uk/live-well/eat-well/eggs-nutrition/

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