Happy belated Easter!
This is the month for all things eggy. The long weekend especially cried out for long lazy egg-filled breakfasts, then there are the ‘spot the Easter bunny moments' and many a garden foray in search of all things sweet and chocolatey and more often than not, egg shaped. So it seems only fitting to share some of my favourite eggs recipes and to share with you the very latest nutritional news on eggs…
Feta and Spring Onion Baked Eggs
This recipe can be prepared in individual little dishes, muffin pans or as one large bake – it's dead easy, tastes great and your can add any extra ingredients as you see fit. Splash out and top with proscuitto to serve. Click for the recipe.
Egg Yourself on... here is why eggs are good for you
• Great for pregnant women as they contain a nutrient known as Choline which is said to facilitate brain development in the fetus and life long memory enhancement. One egg contains 28% of a pregnant woman's daily choline dietary requirement.
• Eggs are high quality protein providers. One egg has the same amount of protein as 30 g cooked meat, fish or poultry. Egg protein is of the highest quality, rating 100 compared to milk which is rated 93, fish and beef 75.
• Eggs are a great source of the antioxidants lutein and zeaxanthine, which help keep our eyes healthy.
The cholesterol question: Eggs have suffered much bad press over the years but thanks to continuous research it has been shown that moderate dietary intake of foods high in cholesterol, such as eggs, has no significant effect on heart disease risk. The American Heart Association has revised its dietary guidelines to allow an egg a day in the diet as long as the rest of the daily cholesterol intake is limited meaning limit such things as saturated fats and trans fatty acids, by eating less deep-fried foods, biscuits, pies, pastries and fatty meats.
So that's it from me for this month, be sure to log onto the Eat In website ( www.eat-in.co.za ) to vote for your favourite small producer or outlet and personally take part in growing and celebrating South Africa's foodie growth. Click here to vote
Now all you have to do is get cracking!
Eat, drink, be merry and stay safe...
JUSTINE DRAKE |
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Herbed egg rolls
Egg rolls are best served at room temperature so they make a great brunch dish. Serve plain with a little sea salt, or roll with smoked salmon, Parma or black forest ham, or steamed asparagus.
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6 spring onions, finely chopped
2 red chillies, seeded and very finely chopped (optional)
1 T (15ml) chopped chives
6 eggs
sea salt and milled pepper
vegetable oil
Serves 4
Whisk together the spring onion, chilli, chives and egg. Season with salt and pepper. Heat a little oil in a small frying pan, remove from the heat and pour in 4 to 5 tablespoons of the egg mixture. Swirl the mixture so it thinly coats the pan.
Cook for 1 to 2 minutes until the mixture sets. Turn the pancake out onto the board and roll it up immediately. Cook more pancakes until the mixture is finished.
Cool the rolls slightly, unroll them and add your choice of filling. Roll up again and serve simply garnished with chives or a mixed leaf salad.
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