Enjoy Eggs

Eggs were back in the news recently – now the Food Standards Agency says they’re good for everyone, even raw. Call me reckless but I never stopped eating runny eggs in the 80s (sorry Edwina). Salmonella levels in UK eggs are low and when British Lion-marked the hens have been vaccinated.

Does anyone remember ‘Go to Work on a Egg’ in the 1950s? OK it was an advertising slogan (Tony Hancock originals on YouTube). That’s much sounder advice than breakfast cereal ads today, so it’s galling they were not permitted a rerun in 2007 on the grounds that they promoted a non-varied diet.

An egg is a superb food in its own little package. They’re a great source of protein, used as the reference standard against which all other foods are assessed. They provide a full set of essential amino acids, in the right proportions and contain several vitamins including B2, B12, D, A and E, plus minerals like selenium, iodine and phosphorus. The fats are mainly mono-unsaturated with some brain healthy, long-chain, omega 3 fatty acids (DHA). (The fat profile depends on the hens’ diet, with free-range hens beating corn-fed, caged hens hands down.)

Don’t fear the cholesterol; it won’t affect your blood levels.  The advice to restrict the number of eggs you eat has been dropped.  I almost always include an egg in my breakfast so I don’t need to snack before lunch. Two favourites are fried steak, egg and mushrooms or a green smoothie, both of which last me about 6 hours.

Protein is very good for satisfying appetite. When I’m travelling, I take Jon Gabrielle’s omelette pizza (recipe on YouTube). It’s delicious cold as well as hot.  He uses 3 eggs but for me one is enough for a lunch.

There are lots of other great recipes at http://www.eggrecipes.co.uk/recipes. I tried the egg and chorizo one-pot. A bit of a starch-fest but a tasty and filling winter warmer.

Top tip – Go to work on an egg!

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Eat a Good Breakfast

Some of my clients have improved their weight and health simply by changing their breakfast habits.

The current fashion is for carbohydrate only but this sets you up for rapid hunger, unhealthy snacking later on and weight gain. All carbohydrates are sugars, whether that’s added sugars or natural sugars, simple sugars or starches (which are chains of sugar and quickly break down into simple sugars). Cereal can be thought of as sugar, so can toast, fruit and fruit juices/smoothies; breakfast biscuits are mostly sugar. A bowl of cereal with low-fat flavoured yoghurt, and orange juice contains the equivalent of around 14 teaspoons of sugar and virtually no nutrients. Eating no breakfast is preferable to bad breakfast but what might be better?

Some people do well on porridge made from natural oats. Top with nuts and seeds. Beware the type in sachets as some contain loads of sugar. Muesli can be goodchoose one with plenty of nuts and not much dried fruit. Top with full-fat plain yoghurt.

My breakfast green smoothie prior to whizzing

My breakfast green smoothie prior to whizzing

Smoothies are quick to make and easy to consume and digest.

Base them on coconut milk, avocado, ground almonds, flax, spinach, whey powder concentrate, natural oats etc.

Add just a little fruit for sweetness eg ¼ apple, 1” banana or a spoonful of berries.

I have a smoothie 3 or 4 times a week and last for 5 or 6 hours on it.

To save time, you can batch up all the dry ingredients in advance so that in the morning you just tip them into the glass on top of your veg and fruit.

Dry ingredients ready to tip in

Dry ingredients ready to tip in

Bought smoothies are usually made from fruit so can be very sugary.  Also beware smoothie recipes on the internet as many of these include very large amounts of fruit.

Fry-ups can sustain you for ages. Choose from bacon, egg, black pudding, sausage, mushroom, tomato or do the Aussie thing – steak and egg – a favourite of mine, with wilted spinach.

Go continental with boiled eggs, ham and Boiled Eggcheese (you can save time by hard boiling an egg the night before). Dip avocado or buttered, wholemeal toast ‘soldiers’ in soft-boiled eggs.

For a change, go fishy with a tin of mackerel plus half a pear and some seeds. Or indulge in smoked salmon, delicious with scrambled eggs and courgette.

Top tip: Eat a good breakfast.