WORLD EGG DAY
Boiled, baked, fried, poached or scrambled, a myriad of cooking options mean endless taste combinations from just one humble ingredient - the egg!
They are the centre of, or an essential ingredient in, so many cherished and best-loved dishes, all over the world for good reason.
Nutritionally, eggs are very satisfying, high in protein and fat as well as supplying many of the key building block vitamins that our bodies need to function. They are regarded as a ‘complete protein’ and some studies have shown that eating one egg a day is all that is needed to support our heart health and reduce our chances of some of the top diseases. They are also a source of vitamin A, a supporter of our eye health. So, overall a supporting nutrient which is incredibly beneficial for our diets.
In Ayurveda, the doshas react differently to both the egg white and egg yolk. For Vata, eaten on a regular basis, whole eggs are nourishing and energising but Pitta types should take note of the heating nature of egg yolks which are Pitta aggravating if eaten too often, similarly their unctious, oily and heavy qualities mean they can be a little aggravating for Kapha types. Egg whites however, are balancing for Vata, Pitta and Kapha and eating whole eggs is nutritionally superior so as ever it’s practising awareness of any imbalances you are experiencing that day/week and therefore a balancing act of how often you eat them and what you eat them with! The key benefits of eggs in Ayurveda states that they are a tonic for the body and for supporting the skin, hair and muscles and should be cooked for best digestion..
Provenance is something to be aware of when buying eggs, as it not only affects the nutritional value of the egg but indicates the welfare of the chickens and the safety of the product. Unfortunately, a large proportion of the eggs on supermarket shelves are from caged battery hens and it can be difficult to distinguish the different levels of quality signposted on the labels (eg. ‘cage-free’ does not require natural lighting, airflow or outdoor access) If you can afford it then look out for organic and free range, which ensures that the hens can roam freely and high-welfare standards are met. If you live more rurally, often local neighbours or farm shops will provide organic eggs from free range hens nearby.
Whether eggs are at the heart of your daily breakfast ritual or your favourite brunch recipe on a slow Sunday morning, I hope these recipes inspire you to try something a little new this World Egg Day!
In need of something a little heartwarming? And filled with mouthwatering greens? This recipe may just be the one for you. A great way to get in your daily dose of greens and Omega 3s, through the mineral-rich cavolo nero, green olives and of course warming eggs - all cooked in only one pan!
Taken from my East by West book, these Akuri scrambled eggs are my take on the humble scrambled egg. I love to add seasonal herbs and veggies and whatever needs using up in my fridge. My favourite thing is to add in a mix of spices - which makes for a satisfying and warming dish in the cooler months.
GREEN SHAKSHUKA EGGS WITH BUCKWHEAT GROATS AND CHIMICHURRI CREAM
In need of something mighty and oh so green? This recipe is perfect for delighting friends and family over a weekend brunch. Although I’m not so sure I can get away with calling this a shakshuka without the tomato sauce…? But the herby kick of chimichurri more than makes up for it. This is a great way to balance the heavy nature of eggs with Kapha-pacifying greens and feeding a few people at once with less washing up.
This Korean-inspired egg dish is packed full of hidden delicious veggies and is something I always make for breakfast. A plate of comfort, with a sweet and sour tamarind sauce adds a little extra spice and tang to the dish. It's great for those mornings where you want something a little more extra than usual.
OREGANO AND SMOKED PAPRIKA SWEET TATTY TOWERS WITH SUNNY SIDE UP EGGS
These are no ordinary sunny side up eggs in this recipe, the addition of cumin makes this an ultimate brunch recipe. The sticky, crunchy, layered edges make the egg shine at the centre of the dish. While a fresh tang of a parsley, oregano and lime chutney balance out the heavy qualities of the sweet potato and the eggs. To reduce the heating nature of the eggs and warming spices serve with a more cooling green chutney instead.