My personal go-to superfood, especially the organic local eggs I get from my friend’s chooks (bless them).
I love eggs because they taste awesome, are super versatile and so beneficial for the health and filling up. Also, we Europeans have a knack to make savory and sweet dishes with eggs for hundreds of years now and below I share two of my favorites.
Let’s start why eating eggs are so beneficial:
1. Eggs are nutritious and healthy,
Nutritional facts (80cal/egg): Vitamin A: 6%, Folate: 5%, Vitamin B5: 7%, Vitamin B12: 9%, Vitamin B2: 15%, Phosphorus: 9% and Selenium: 22%.
Eggs also contain decent amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc eggs are the go-to food when hungry. One egg has 6g protein, with 5g healthy unsaturated fat. Egg whites are entirely protein and very low in calories.
2. Low GI (0)
The GI (Glycemic Index) of eggs is 0 – zero, since they don’t have carbohydrates or any sugars and won’t raise your blood glucose levels, and since the glycemic index consists of more carbohydrate-based foods, eggs are often not even listed.
Since it’s low GI, your body does not release the hormone insulin to lower and stabilize your blood sugar and does not get turned into fat on your body.
3. Eggs are good for Weight Loss
Eating enough protein helps with weight loss, increases muscle mass, lowers blood pressure and optimizes bone health.
Eggs and egg whites are ideal foods to support a weight-loss diet. Being high in protein eggs allows you to keep lean muscle tissue and rather burn fat. Each egg white has about 4 g of protein.
According to Jonny Bowden, Ph.D. and clinical nutrition specialist, eggs score a perfect 1.00 in protein efficiency rating, making them perhaps the best protein source you can eat.
4. Eggs make you feel full
Eggs score high on the scale called the Satiety Index, which measures the ability of foods to induce feelings of fullness and therefore reduce later calorie intake, curbing appetite. So again they’re helping any weight loss efforts.
5. Eggs lower risk of heart disease
They don’t necessarily lower your LDL Cholesterol level, but seem to transform LDL particles from small and dense into large ones, which are less dangerous.
6. Eggs improve Eye Health
Eggs contain the powerful antioxidants Lutein and Zeaxanthin, which benefit eye health. While aging our eyesight tends to get worse, however, there are certain nutrients that may help counteract some of the degenerative processes. Two of them are Lutein and Zeaxanthin, which build up in the retina of the eye.
Sweet Dessert/Breakfast Recipe: Kaiser Schmarren or the favorite food of the Austrian Emperor Franz Joseph (for 2-3 ppl)
120g/¾ c flour, all purpose
3 eggs, separated
30 g/ 2 tbs sugar
A pinch of salt
250ml /1 c milk (or 1-2 tbs less)
3 tbs butter
50g raisins & and fruit compote of choice
1. Mix the flour, sugar and salt in one bowl and whisk milk and egg yolks in a separate bowl, then add the liquid with the dry ingredients to make a batter. Let rest for 30 minutes.
2. Beat the egg whites stiff and carefully fold them into the batter.
3. Heat the butter in a large coated pan, pour in the batter and sprinkle with raisins as desired.
4. Fry on one side until golden brown, then turn carefully with a spatula and finish on low heat. If you fail to turn the whole ‘pancake’ then first cut it with a spatula into halves or squares and flip them individually.
5. Using two forks, tear the pancake into small pieces and brown again very briefly.
6. Sprinkle with confectioner’s sugar and serve with a compote, like stewed plums, thickened berries or apples.
Savory Recipe: Turkish Poached Eggs in Yogurt Garlic Sauce
(for 2 pple/breakfast/light lunch/snack)
1 c plain, full-fat Greek yogurt
1 tbs finely chopped dill, (optional)
2 cloves garlic, mashed into a paste or finely chopped
Salt & freshly ground black pepper, to taste
2 tbs c white vinegar
4 tbp butter, unsalted
1 tsp Paprika, sweet ground
handful fresh mint leaves & warm country bread, for serving
1. Stir yogurt, chopped dill if you have it, raw garlic, salt, and black pepper in a bowl. Divide between two bowls/plates and set aside.
2. Then melt the butter in a small pot over medium-high heat and add the paprika and salt and put aside.
3. Boil a 2 L pot of salted water. Reduce heat to medium and add vinegar; using a slotted spoon, swirl the water to create a whirlpool and immediately crack 1 egg at a time into a bowl to then slide the egg into water.
4. Poach until the egg white is cooked firm but the yolk still runny, about 2-3 minutes, depending on the size of the eggs.
5. Using a slotted spoon, transfer the eggs to paper towels to briefly drain and divide between plates on the yogurt.
6. Drizzle the liquid butter over the eggs, add fresh ripped mint leaves over the plates and serve with pita bread, warm rolls, or baguette etc.