SMART EGGS FOR HEALTH
IT’S no secret that I have been recently endorsing the health credentials of free-range eggs.
The introduction of this healthier egg into the Fiji diet has been long overdue, not only for its vibrant coloured yolk, but especially for its nutritional value.
It is yet another natural and nutrient-rich food in the arsenal of natural medicinal foods, to help combat non-communicable diseases. NCDs are largely a product of a life-long diet of eating foods that lack the essential vitamins, minerals and fibre we need to stay in optimum health.
Many of us have long forgotten what ancient physicians discovered long ago; that natural food is medicine. The saying that we are what we eat applies just as much to chickens as it does to humans and every other living species on the planet.
The healthier the diet, the healthier the body. And in the case of hens; their eggs. True free-range chickens are allowed to roam free on a field for most of the day, pecking and digging for favorite natural foods including grass, seeds, insects and worms, while absorbing fresh rain water and minerals from the soil.
If you have wondered why the eggs of free range hens are so might more brighter and vibrant it is because of the grass they eat. The beta carotene, or natural orange colour, in the grass the hens eat is what gives the yolk its golden hue.
Every living creature eats eggs
Both the white and yolk of an egg are rich in nutrients. Since the domestication of the chicken, people have been enjoying and nourishing themselves with eggs. As a long time symbol of fertility and rebirth, the egg has taken its place in religious as well as culinary history. In Christianity, the symbol of the decorated egg has become synonymous with Easter.
In Chinese culture, the egg is almost always served at weddings as a symbol and good luck charm for impending babies. Almost every hungry animal, bird, reptile and fish loves to steal and eat the eggs of other creatures for very good reason; they contain life-giving properties.
And while the chicken egg is the most abundant, more gourmet choices can include fish, duck, turtle and quail eggs. Eggs are also an important and versatile ingredient for cooking, as their particular chemical make-up is literally the glue of many important baking reactions in cakes, desserts, burgers, pancakes and batters.
Nutritional highlights
Eggs are a very good source of inexpensive, high quality protein. More than half the protein of an egg is found in the egg white along with vitamin B2 and lower amounts of fat and cholesterol than the yolk.
The whites are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. Egg yolks contain more calories and fats.
They are the source of good cholesterol, fat soluble vitamins A, D, E and K and lecithin — the compound that enables emulsification in recipes such as hollandaise sauce or mayonnaise. And the best thing about an egg; it comes in a hermetically sealed shell that when properly stored, will seal in all the nutrition.
Healthy eggs, heathy humans
There is much scientific evidence to suggest that we should include eggs in our weekly diet. Like all foods that are good for us, eating them in sensible moderation is the key. If you suffer from high cholesterol, get advice from your personal doctor or nutritionist on how many eggs you should be eating.
For everyone else, especially growing children, the Australian Heart Foundation recommends one egg a day in conjunction with a well-balanced diet of proteins, fruits and vegetables. Eggs are rich in several nutrients that promote heart health such as betaine, and another called choline.
During pregnancy and breast feeding, many doctors recommend an adequate supply of choline since it is essential for healthy brain and nerve development. Choline can also be found in chicken liver, cauliflower and broccoli but eating an egg a day sounds much easier. In traditional Chinese medicine, eggs are recommended to strengthen the blood and increase energy by enhancing digestive and kidney function.
Getting the most from eggs
There are four basic ways in which eggs can be prepared; boiled, poached, scrambled and fried.
The last two techniques of frying or scrambling is best done with a good healthy oil like virgin olive or coconut. Frying eggs in margarine or cooking oil just increases the consumption of refined saturated fats, turning a nutritional egg into a fatty, oil-laden meal.
Boiling an egg is one of the healthiest way you can consume it and is the perfect option for those watching their weight. To make the perfect boiled egg, drop the eggs in their shells (preferably at room temperature) into simmering water, and cook for three to 10 minutes on a medium flame.
A short cooking time produces a soft-boiled egg, with a runny yolk while boiling the eggs for a longer time will give you a nice hard boiled eggs, which can be eaten plain, sliced, mashed and even added to variety of dishes. For the perfect scrambled egg, all you need to do is whisk up the eggs in a bowl before pouring them into a hot pan.
Whisking will make the batter airy resulting in a light and fluffy preparation when done. Once you pour the batter into the pan, allow it to set for a few seconds and them stir through it and scramble it up. You can add a variety of ingredients like chopped onions, tomatoes, masala and chilli for more texture and flavour.
These can either be mixed into the batter or served as a side dish. Alternatively, pour the egg batter into a hot pan, allow it to settle and cook for a while.
My favourite way to enjoy eggs is poached; probably because I’m too lazy deshelling a boiled egg at the table. To poach an egg, first crack a fresh egg through a fine strainer into a small bowl. This will catch the excess water in the egg that causes those ugly whispy strands of egg white. Bring a shallow pot of water to a simmering boil and spin the water to create a vortex.
This will help the egg white to quickly form into a round shape around the yolk. Then gently slide the egg into the water. Cook the egg until the white has solidified but make sure the yolk remains soft. The ‘perfect’ poached egg has a runny yolk, as this is when it contains the most nutrients, which is why body builders add raw eggs to protein shakes.
They say an apple a day keeps the doctor away, but a free-range egg can do the same with the added benefit of keeping our brain healthy. What a smart egg.
Chef Lance Seeto is the brand ambassador for Lilydale Eggs and executive chef at Malamala Beach Club.