Nov 022011

Even though I struggle to think of something “new” to add; I feel like I need to include eggs in this topic.

Just eggs. Straight up. Nothing crazy here.

Eggs are an absolutely fantastic nutritional option.

  • High in Protein.
  • Low in Carbohydrate-based energy.
  • Contains a range of vitamins and minerals including a range of B Group and the elusive Vitamin D.
  • Generally “low” cost financially.
  • Easy to insert into your dietary consumption.

Now, lets not get TOO technical here…

If you really want to read more into the specific nutritional qualities of the humble chicken egg, I’m going to have to refer you on to other places and other people.

Craig Keaton of The Movement Dallas takes credit for the phrase, “If you are going to collect the dots, you must connect the dots.” (As brought to my attention by his comment on this excellent article on the topic of Collecting by Frankie Faires. Seriously; read it now, even if it means you don’t read the rest of THIS article.) I am a BIG fan of the ideas that lead from this statement and, as such, I spend a LOT of time connecting together information I already have and finding new, exciting and constructive ways to utilise it. This keeps me pretty busy in the time I have available, so when it comes to memorising specific stats just to justify my opinions/observations…I’m less than excited. (My memory is mediocre at the best of times.)

So what I’m going to do is try to give you a few options here on how to get eggs into your diet easily and enjoyably, rather than rant on about their qualities. I’d rather you have better methods to employ the information than just more information, after all.

1. Eggs in milkshakes (thanks Mum!)

This is an old favourite from when I was a child. Naturally it’d be more applicable to someone who doesn’t really feel the “need” to reduce caloric intake, but I wouldn’t rule it out for anyone (especially if you don’t feel the need to sweeten your shake too much).
Egg protein is generally regarded as one of the most (if not THE most) high quality proteins in existance, especially in a purely natural form. So the nutritional quality that is added to a simple milkshake merely by cracking a raw egg or two into it is really quite astounding!

What’s more, I predict that once you have tried raw egg in your milkshakes a few times, you MAY find it hard to go back to a regular one! Adding egg gives the milk a much frothier quality very easily. Plus, you can get all the vitamin and mineral benefits of the yolk, rather than just the protein content if you used protein powder.
Best of both worlds? Crack a couple of eggs into a low sugar whey protein shake made with organic whole milk. OH HELL YEAH.

2. Omelettes (and how to get them right)

Okay, I don’t cook a lot, but when there is a way to get some delicious high protein food prepared quickly and easily I am all ears. Recently, I have been refining my omelette technique and I will now share with you the BIG tip that I found in a very old cookbook (The “Golden Wattle Cookbook” to be exact) that made my omelettes far more enjoyable.

When you’ve decided how many eggs you want to put in (I usually settle on about 7 for a light meal for 2 people, though this is obviously easily scaleable to serves/appetite), separate the whites and the yolks. Add your salt, pepper and a splash of milk to the yolks and mix well. (I’m a big fan of some chilli flakes in the yolks at this point too.)

Beat the whites. Beat them well. Don’t be worried about “maybe I’ve beaten them too much” because I honestly have never found “too much” to be an issue in this context. THEN, mix the yolk mixture back into the beaten whites, stirring slowly as you pour.
Now it’s on with the basic cooking (which I prefer to do in butter rather than oils, but that’s personal)!

So, I have found that doing it by this method reliably results in deliciously fluffy and enjoyable omelettes. Some people prefer to add in other ingredients or flavourings before pouring in the pan; I am a fan of just throwing them in when the omelette has cooked a little, but before folding it in half upon itself.

Things that are great in omelettes (according to me):

  • Ham
  • Cheese (cheddar, feta, parmesan; everything is worth trying!)
  • Cold roast chicken
  • Capsicum (Peppers)
  • Chilli (fresh or dried)
  • Olives
  • Spanish Onion
  • Spring Onions
  • Baby Spinach
  • Tomato
  • Salami and other cured meats
  • Bean Sprouts

Basically, your only real limitation is your imagination and personal taste; so get experimental and come up with some awesome, nutritious, cheap and fast food for home.

3. The Fried Egg Renaissance

In my recent dabblings, I came across this recipe for fried eggs in a style that I now dub “Butter Bath Eggs”. Click through to see why and drool.

I have some basic modifications to the method listed there. First off, I use closer to the “traditional method” described in the intro, not the modern version (i.e. I don’t cover with a lid). Secondly, I have found that if you melt about 1.5TBSP of butter in a small pan you can crack about 3 large eggs in there to cook simultaneously and the surface tension provided by the butter keeps them separated from each other. Thirdly, I don’t feel the need to do the extra butter mix on the side, but I’m not a classic French chef, so that’s probably why. ;)

These eggs are fantastic, fast and a great alternative to poached eggs. You get none of the crispy nature that some people like in fried eggs, but it means that they are far easier to pair with other things that this flavour would usually clash with.

Try, for instance:

  • B.B. Eggs with blanched asaparagus.
  • B.B. Eggs with cold thick sliced ham (or similar deli meats).
  • B.B. Eggs with dark greens (like spinach) wilted in soy sauce and garlic. (I haven’t yet tried this, to be honest, but I predict great things.


I’m going to call it a day there, for now, for the humble egg. This is far from an exhaustive list of how I love to get eggs into my diet, which I will likely expand in a part 2. Meanwhile, feel free to contribute some suggestions in the comments!