Boiled Eggs

Both the white and yolk of an egg are rich in nutrients - proteins, vitamins and minerals with the yolk also containing cholesterol, fat soluble vitamins and essential fatty acids. Eggs are an important and versatile ingredient for cooking, as their particular chemical make up is literally the glue of many important baking reactions.

Since the domestication of the chicken, people have been enjoying and nourishing themselves with eggs. In Christianity, the symbol of the decorated egg has become synonymous with Easter. There are lots of different types of egg available, the most commonly raised are chicken eggs while more gourmet choices include duck, goose and quail eggs.

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 fat. They are the source of cholesterol, fat soluble vitamins A, D, E and K and lecithin - the compound that enables emulsification in recipes such as hollandaise or mayonnaise.

Some brands of egg now contain omega-3 fatty acids, depending on what the chickens have been fed (always check the box). Eggs are regarded a 'complete' source of protein as they contain all eight essential amino acids; the ones we cannot synthesise in our bodies and must obtain from our diet. 

One large egg contains:

78 calories

6.3g protein

5.3g fat

1.6g saturated fat

212mg cholesterol

 What about the cholesterol content?

For years eggs have been considered more of a health risk than a healthy food. Since they are high in cholesterol, it was recommended that people with high cholesterol levels avoid eggs. But it turns out the cholesterol content for which they have been vilified is much lower than it was 10 years ago. This reduction has been attributed to the changes in hen feed since the BSE crisis in the 1990s. Recent research shows that a medium egg contains about 100mg of cholesterol, a third of the 300mg recommended daily limit. Also it is saturated fat in the diet, not dietary cholesterol that influences blood cholesterol levels the most.

Please note that if you are concerned about your cholesterol or are unsure whether it is safe for you to consume eggs please consult your GP.

Eggs are rich in several nutrients that promote heart health such as betaine and choline. They also contain more Vitamin D than they did 10 years ago, which helps to protect bones, preventing osteoporosis and rickets not to mention they are filling too. Eggs for breakfast could help with weight loss as the high protein content makes us feel fuller for longer. Eggs should be included as part of a varied and balanced diet.


One of my dad's favourite foods is hard boiled eggs and it is very simple for him to prepare. 

He usually has it with boiled sweet potato  

as well as potato.

Sweet potato is also very nutritious and it works well with the egg.

http://www.nutrition-and-you.com/sweet_potato.html

So to make this snack place 3 eggs to boil for 10-12 mins

Meanwhile put the cut up sweet potato and potato to boil. Keep testing to ensure they are both cooked all the way through. Before you know it your high protein snack/ breakfast is ready. A little salt and pepper sauce can be added for flavour.

 

Tip: A stale egg floats while a fresh egg will sink in water.

Remember to cook with love and good vibes.