Eggs

What are eggs, eggs nutrition facts
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What are eggs, eggs nutrition facts

What are eggs

Eggs are laid by female animals of many different species, including birds and fish.
Many of these have been eaten by humans for thousands of years.

Bird eggs consist of a protective eggshell, an albumen (egg white), and vitellus (egg yolk).

The most commonly consumed eggs are chicken eggs.
Other poultry eggs including those of duck and quail also are eaten.
Fish eggs are called roe and caviar.

Eggs are a very good source of inexpensive, high quality protein, they are a superfood with 11 different vitamins and nutrients packed in.

Served with bread or rice, eggs can form a good meal and one that is nutritious and easily digested.

Eggs Nutrition Facts

The egg is a perfect protein source because they contain all the essential amino acids our bodies need in the right amounts.
They’re a natural source of key nutrients including omega-3 fatty acids, vitamins A, E and B12, antioxidants and choline.

Nutrients found in an egg are distributed evenly between the yolk and the white, so every time you crack open an egg you’re receiving the goodness of;

  1. Protein:

    Protein is used by the body for growth and repair, helping in the formation of muscles, hair, nails, skin and organs.

  2. Vitamin D:

    Vitamin D is essential for strong bones and muscles, as well as overall health.

  3. Vitamins A, E and B12:

    Vitamin A helps form and maintain healthy skin and teeth, while also promoting good vision.

    Vitamin E is an antioxidant that helps protect body tissue from disease.

    Vitamin B12 is essential for brain and nervous system function, also aiding proper blood formation.

  4. Omega-3 Fatty Acids:

    These are essential in protecting against heart disease, inflammatory disease and autoimmune diseases, including rheumatoid arthritis.

    They help keep your eyes healthy and also play a major role in infant development.

  5. Antioxidants:

    Eggs are high in several natural antioxidants including Lutein and Zeaxanthin, which protect your eyes and maintain their health.

    They are thought to slow the progression of age-related macular degeneration, the leading cause of legal blindness in Australia.

    Egg whites also contain selenium, which protects your immune system.

  6. Choline:

    Choline is used by the body for metabolic processes such as liver function, normal brain development, nerve function and muscle movement.

    It’s particularly important during pregnancy to support foetal brain development.

  7. Iron:

    Iron is required to produce haemoglobin, which carries oxygen through the blood.

Egg Food Safety Tips

We know eggs are good for us, but we do need to be careful about how we handle and cook them.

Food containing raw or minimally cooked eggs can contain salmonella.
But you can minimise this risk by following these safety tips when handling and cooking eggs.

  1. Vulnerable people
    such as small children, pregnant women, older people and people with compromised immune systems should not eat food containing raw eggs.

    Common examples include eggnog, uncooked desserts such as chocolate mousse and tiramisu, hollandaise sauce, fresh mayonnaise, aioli, health shakes with an added egg and steak tartare.

  2. If you are preparing any foods that contain raw eggs
    Try to do it as close to serving time as possible.

    Keep the food in the fridge until you are ready to eat.

  3. Have a good look at your eggs before using them.
    If they are cracked, throw them in the bin.
  4. Store your eggs in the fridge in the cardboard carton you buy them in.

    Leaving them in their carton can help stop your eggs cracking when you move them.
    It also helps to prevent them taking on the smell of other foods in your fridge.

How to Separate Egg White

Many recipes specifically call for egg whites or yolks, and many people make egg-white-only dishes to reduce cholesterol.
Whatever your reasons, separating by hand is the easiest method.

  1. Wash your hands thoroughly.
  2. Set up three bowls.
    If you’re only separating a couple eggs, you only need two bowls.
  3. Crack the egg.

    Crack the egg carefully into the first bowl, taking care not to break the yolk.
    If you can, you can crack the egg gently, then drop it right into your cupped palm instead — or even crack it in one hand.

  4. Let the whites drip through your fingers.
    Reach into the bowl and cup a yolk, lifting it up.

    Move your hand over to the second bowl and separate your fingers slightly, letting the whites drip through.

  5. Use your other hand to gently pull down thick strands of white if it doesn’t fall on its own.

    If there is still white attached to the yolk, pass it back and forth between your hands until most of the white has dripped into the bowl below.

How to Boil Eggs

Eggs should actually only be boiled for a very short period of time and then simmered until the white and yolk are cooked just how you like them.

I find that the best way to “boil” an egg is to gently place eggs into a rapidly boiling pan of water and immediately lower the temperature of the water to a simmer so that only the occasional bubble is rising from the bottom of the pan.

Starting the eggs in boiling water makes the shells easier to seperate from the eggs when you are peeling them but the temperature must be reduced to ensure you don’t end up with rubbery over cooked eggs which start to smell faintly rotten.

If you want to cook the perfect “boiled” egg I would recommend getting yourself a reliable kitchen timer so you can ensure your eggs are cooked for the required duration.

Boiling Eggs Time Chart

HardnessTime (minutes)
Soft boiled egg For soft boiled eggs with cooked whites and runny yolks remove them from the simmering water after around 4 – 6 minutes.
Medium boiled egg For medium eggs with a partially cooked yolks the eggs should be left to Simmer for around 6 – 8 minutes.
Hard boiled egg Hard “boiled” eggs they should be left to simmer for 11 – 13 minutes.

Perfect hard boiled eggs

How to poach eggs

This is my tried and true method of poaching eggs which is very simple and produces great results.

  1. Start by getting the freshest eggs you can.
  2. Heat water in a pan until it is simmering.
    i.e. bring the water to a boil and then lower the heat until only a few bubbles are rising from the bottom of the pan.
  3. Do not poach eggs in boiling water as it will make them tough to eat.
  4. Crack the eggs into a saucer and gently slide them into the simmering water.
  5. Cook until the whites are set but the yolks are still runny.
  6. Lift the eggs from the pan using a slotted spoon, drain excess water, and serve immediately.

How to Make Perfect Poached Eggs 3 Ways with Jamie Oliver

How to poach an egg is one of life’s little tricks which can be hard to get right.
So Jamie’s got 3 methods to suit everyone’s ability and taste plus a great idea for serving them too.

How to fry an egg

For perfect fryed eggs.

  1. HEAT 2 tsp. butter in nonstick Frypan over medium-high heat until hot.
  2. Break eggs and slip into pan, 1 at a time.
    Immediately reduce heat to low.
  3. Cook slowly until whites are completely set and yolks begin to thicken but are not hard.
  4. Remove from heat if you are wanting eggs sunny side up. Otherwise..
  5. If you want over easy or over hard eggs, slide egg flip under each egg and carefully turn it over it over in pan.
  6. Cook second side to desired doneness. Sprinkle with salt and pepper and serve.

Easy Egg Recipes

We’ve gathered simple and quick egg recipes just for you. From breakfast ideas to kid-friendly meals.
You’ll find a variety of nutritious meals and other foods with eggs that satisfy the whole family.
Easy egg recipes

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