Unfortunately eggs get a bad rap for being unhealthy. That couldn’t be further from the truth. Lesh Karan highlights five reasons to enjoy eggs for brekkie.
1. Eggs help you lose weight
Two separate studies have shown that eating eggs in the morning (instead of bagels) can help you lose weight. In fact, one study showed the eggs were so satisfying that the women surveyed naturally ate less at later meals.
2. Eggs are a great source of protein
Whole eggs are a complete source of protein, containing all the essential amino acids, which we must get from our diet. Another bonus is that protein from eggs is more easily digested than other protein sources.
3. Eggs don’t cause heart disease
Sure, eggs do contain cholesterol, but studies have shown that eggs and dietary cholesterol do not adversely affect blood cholesterol levels. In fact, eggs raise HDL (the good) cholesterol.
4. Eggs boost memory
Choline, a nutrient found in eggs, has been found to stimulate brain development and function, as well as improve memory.
5. Eggs protect your eyes
The two antioxidants present in eggs, leutin and zeaxanthin, have been shown to protect against the eye diseases macular degeneration and cataracts.
Now, let’s eat some eggs!
Healthy Eggs Benedict
Serves: One
Time: 15 Minutes
Ingredients
- 1⁄4 cup natural Greek yoghurt
- salt and pepper, to taste
- pinch ground cumin
- pinch ground coriander
- 2 free range eggs
- 1 tablespoon white vinegar
- 2 thin slices smoked salmon (optional)
- 1/2 packed cup spinach leaves
- 1–2 slices multi-grain sourdough bread
- freshly squeezed lemon juice and olive oil, to dress
- fresh parsley, to garnish
Method
First, make the healthy ‘hollandaise’. Mix the yogurt, salt, pepper, cumin and coriander. Taste and adjust seasoning to your liking. Set aside.
Next, boil some water in a small saucepan. Add the vinegar and reduce heat to a simmer. Into a cup, crack an egg and gently slide it into the saucepan. Simmer gently for three minutes or until cooked to your liking.
Remove egg from the water with a slotted spoon and pat dry with a clean tea towel. Repeat process with the second egg.
Meanwhile, toast the bread and dress the spinach leaves with lemon juice and olive oil. Top the toast with the spinach and smoked salmon (if using). Serve the eggs on top of the salmon/spinach then drizzle over the hollandaise and garnish with parsley.
To source true free-range eggs, visit the consumer advocacy group Choice.
Why not watch this video to see how to cook the perfect poached eggs?
