EGGS FOR PERFORMANCE

Eggs are undoubtedly the brightest stars in the nutritional firmament. Madeleine de Villiers updates us on the vital facts of this essential food, providing us with fresh views!

Eggs have a high satiety effect, meaning they make you feel full for longer. One large egg supplies 6 g of high quality protein and a large variety of essential nutrients, with the exception of vitamin C. That’s why teaming up a fruit or orange juice with an egg and whole-wheat/low GI bread provide the perfect breakfast to perform well in a challenging environment.

Eggs Can Help To Iron Out Your Problems

Many people with mild iron deficiency experience vague symptoms of tiredness, headache and irritability. Iron is the carrier of oxygen in the blood and plays an important role in immunity, energy metabolism and many other functions in the body. The iron in egg yolk is in the form of heme iron, the most readily absorbable and usable form of iron in food.

Three eggs a day okay for
healthy elderly people

Researchers at the University of Connecticut  have shown that eating three eggs a day does not raise heart disease risk factors in healthy elderly people. Eggs can provide older people with an affordable, highly nutritious food that is an excellent source of protein, as well as a variety of other nutrients. These findings are important because many older people have eliminated eggs from their diet for fear that they may increase their risk of heart disease.

Elderly people with pre-existing heart disease or diabetes were not included in the study and may respond differently to a higher dietary cholesterol intake.

Egg eaters have an advantage

The nutrient density of eggs makes them a valuable contributor to an overall nutritious diet. A study amongst egg vs. non-egg consumers revealed that the diets of the non-egg consumers were more likely to fall short of vitamins A, E and B12. Eggs contributed 10-20% of folate and 20-30% of vitamins A, E and B12 among egg consumers. This study demonstrates the important role one food, eggs, can play in ensuring nutrient adequacy.

 

Madeleine de Villiers is a Registered Dietitian: Health Professions Council of South Africa. University of Stellenbosch, BSc in dietetics (with distinction in Dietetics), Diploma in Hospital Dietetics (Cum Laude), BSc Honours in Dietetics (Cum Laude)

See more on SHOWCOOK 
Eggs with Madeleine de Villiers


EGGS ON THE GOURMET SIDE
with Showcook

HOT SAUSAGE AND EGG PIE

1 large onion, finely chopped
3 cloves garlic, crushed
olive oil
2 spicy smoked sausages, finely diced
4 really ripe tomatoes, peeled, seeded and chopped
2 cooked cold potatoes, very finely cubed
4 –5 fresh basil leaves, torn in small pieces
8 – 10 extra large eggs, beaten
salt and freshly ground black pepper
(Serves 4 – 6) 

Using a large, heavy based pan, sauté onion and garlic in oil over a low heat. When onion has softened, but not browned, add sausages, tomatoes, potatoes add basil. Cover and leave to cook for 5 – 6 minutes until tomatoes have softened. Add eggs, salt and pepper to taste and leave to set. 

When firm throughout but still creamy on top, place under a hot grill until bubbling. Serve piping hot and sliced into wedges.

PUFFED BANANA AND CINNAMON PANCAKES

2 extra large eggs
45 g sugar
120 g flour
cinnamon
salt 
3 bananas, peeled and sliced
pinch cream of tartar
2 egg whites
oil for frying
icing sugar
(Makes 12 – 16 pancakes)

Beat eggs with sugar until mixture ribbons. Add flour mixed with cinnamon and salt. Whisk batter until smooth. Reserve until ready to serve. Fold in bananas. Beat egg whites with cream of tartar until stiff, bit not dry. Fold into banana mixture. 

Drop tablespoons of batter into hot shallow oil in a heavy based pan. Brown the little pancakes on both sides, turning them once. Sprinkle with cinnamon and dust with icing sugar.

DAINTY ONION QUICHES

Shortcrust Pastry:
180 g flour, sifted
pinch salt
90 g butter
30 g shortening
30 ml cold water

Filling:
4 – 5 large onions
25 g butter
3 eggs
300 ml cream
salt and freshly ground black pepper
200 g grated Gruyère cheese
(Makes 12)

Place flour and salt in a good processor. Cut butter and shortening in until well blended. Process cold water in quickly. Place dough in a plastic bag and refrigerate overnight. Roll out pastry 4 mm thick and cut out rounds using a biscuit cutter large enough to line the muffin moulds in a muffin pan. Line each mould and place in refrigerator to cool for half an hour.

To prepare filling, chop onions and sauté in butter until soft and golden brown. Drain on kitchen paper. Beat eggs and mix in cream, salt and pepper. Add onions and Gruyère cheese. Fill the lined moulds and bake for about 30 minutes at 190˚C.

CHILLED LEMON SNOW EGGS

500 ml milk
125 ml thick cream
40 ml granulated sugar
grated peel of 2 large lemons
4 eggs, separated 
60 ml castor sugar
(Serves 6)

In a large, heavy based saucepan, bring milk, cream, granulated sugar and a quarter of the lemon peel to a simmer. Whisk egg whites until stiff and gradually beat in castor sugar to make a smooth meringue. Using two large tablespoons, shape meringue into smooth ovals. Drop meringue into simmering milk. Turn each mound over once carefully as it poaches. Poach for about 3 minutes.

 Remove and place meringues on a clean tea towel to drain. Beat egg yolks with remaining lemon peel. Gradually pour hot milk mixture over stirring vigorously. Stir over low heat until custard thickens and coats a wooden spoon. Pour custard cream into glass serving plates and chill. Float snow eggs on custard and serve.

 

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Last modified: June 06, 2008