BY EMMA CONNOLLY
For a long time we were warned against eating eggs as it was believed that they increased our blood cholesterol levels.
They’re now regarded as among the heathiest foods to include in our diet– and no one knows that better than Caroline Murphy of West Cork Eggs.
‘It is now known that the amount of saturated fat we eat effects our blood cholesterol much more that the cholesterol found in food.
‘Therefore, it is now widely accepted that it is safe to eat eggs daily as part of a healthy and balanced diet,’ says Caroline who describes them as versatile and inexpensive.
‘They’re very nutrient nense. This means that eggs have more nutrients per calorie than most other foods.
‘Studies also show that eating eggs for breakfast can help you lose weight as it they will keep you feeling fuller for longer.’
West Cork Eggs most recently won Network Ireland Best Emerging Business National Award and are a finalist in Blas na hEireann Food Awards which will be announced later this month.
‘Our goal of providing the freshest and most delicious eggs from our wonderful hens, by giving them good food, freedom and fun seems to be a hit with our customers,’ added Caroline.
Caroline points out the benefits of eggs:
• High-quality protein.
• Selenium, which assists with cognitive function and fertility.
• Phosphorus, which works with calcium to help build bones.
• Choline which is an important nutrient for the brain.
• Vitamin B12 which helps keep the body’s nerve and blood cells healthy and helps make DNA, the genetic material in all cells.
• Multiple antioxidants, which help keep your cells healthy.
• Help to ward off eye diseases like cataracts and age-related macular degeneration.
Caroline’s favourite recipes:
Great for kids to eat and help make
(if a little messy)
2 large free-range eggs
2 tablespoons milk
freshly ground black pepper
2 slices of fresh bread (roughly 1.5cm thick)
1.Crack the eggs into a mixing bowl.
2. Add the milk and season with a tiny pinch of salt and pepper.
3. Gently whisk the eggs and milk together with a fork, then put to one side.
4.Place the frying pan on a medium heat to heat up. Meanwhile…
5. Dip and push 1 slice of bread into the eggy mixture, turning it over a few times to make sure it’s well coated and sucks up the mixture like a sponge.
6. Add ½ a tablespoon of olive oil to the frying pan and carefully swirl the pan around to evenly coat the inside.
7. Lift the soaked bread up in the bowl and allow the excess mixture to drip off, then carefully lower it into the pan, making sure it’s facing away from you so you don’t get splashed with hot oil.
8. Cook for 2 to 3 minutes on each side, or until golden and cooked through, using a fish slice to flip it over.
9. Carefully lift the bread out of the frying pan and onto a serving plate using a fish slice.
10. Place the pan back on the heat and repeat steps 6 to 10 with the remaining ingredients.
(From Jamie Oliver)
3 egg whites, (make sure there is no yolk in the white)
6ozs caster sugar
Preheat oven to 150 degree
1. Prepare a baking tray lined with greaseproof paper
2. Whisk the egg whites in an electric mixer until peaky and then add the sugar a little at a time and keep mixing until shiny white and stiff. (You should be able to hold the bowl over your head and nothing should fall out!)
3. Pipe out small meringue cases or one large case on the greaseproof paper.
4. Put in the oven and turn the heat down to 140 degrees. Cook for one hour or a little less if cases. Turn off the oven and let meringue cool in the oven.
5. Serve with fresh fruit and whipped cream – yum!