The Versatile Egg

What a versatile Food.... Fresh Eggs!!!

Nutritious & Economical

Firstly let’s look at what kind of hen eggs are for sale in Ireland...

Battery Eggs,

These eggs which come from hens which are reared in battery cages, there have been many improvements in these cages over the years. However the hens are still in crowded conditions and do not have access to natural light and free movement.

Eggs with the label ‘Barn Eggs’ are eggs which come from hens which are bred in doors in sheds with large tiers of perches plus floor space, nest boxes are provided and there may be natural light, systems vary but can be crowded , however they are an improvement on the battery system.

Eggs with the label ‘Free range’ are eggs which come from hens which do have access to an outside area with vegetation. However this does not mean that these hens are fed on a natural diet...

Eggs with the label ‘Organic Eggs’ come from hens who are fed on a natural diet.. In addition the stringent standards of the Organic Standards are also met.

Eggs & nutrition..

Eggs are a concentrated nutritious source of good quality protein (especially Organic Eggs) They are easy to cook and can provide nutritious, economical meals in minutes for all the family.

2 Eggs provides nearly one third of the daily protein required by an average woman and almost one quarter of a man’s requirement.

Over the years there has been some concern that eggs increase cholesterol, however there have been many studies and one conducted by our own Trinity College has shown that this fear of cholesterol rising with eggs is unfounded and that 7 eggs a week or an egg a day can play an important role in achieving a nutritious diet in a healthy child or adult without having an effect on cholesterol levels.

Cooking Eggs....

Breakfast ideas.....

Simply scramble – add bacon, smoked salmon, chopped tomatoes, mushrooms, fresh herbs...

Boil – butter fingers of toast and simply dip in!!

Poach – crack egg into a small bowl, bring water to the boil, stir to swirl and slide egg in ....cook for 2 mins

Remove with a slotted spoon and pop on top of a toasted bagel.

Lunch – Dinner

Egg Salad hard boil the eggs – cool in cold water, peel slice in half – add to a salad of mixed leaves, cucumber, tomatoes, red onion & radish

Poach – and top on buttered bagels or brown bread

Add some spinach , mushrooms, bacon or smoked salmon...

Make an omelette – 2 eggs, 1 tbls water, salt & pepper... whisk – heat a non stick pan ... pop onto the pan and cook for 2/3 mins, fold over or pop under the grill to finish...

Fillings....

Tomatoes, finely chopped red onion, grated cheddar

Bacon, grated mozzarella & tomato

Spinach, mushrooms & grated mozzarella

Ham & mushroom

Quick Baked Eggs, mushroom & cheese

2 eggs

2 tbls of cooked mushrooms

2 tbls of grated cheese

Salt & Pepper

Pop a tbls of mushrooms into two ramekin dishes

carefully break an egg into each ramekin

Sprinkle over with salt, pepper & cheese

Place dishes into a shallow roasting dish or cake tin

Pour boiling water around them to cover half way up ramekin

Bake in a heated oven 170 c for 10 mins... until the white is just set and the yolk still a bit wobbly...

Serve with toasted brown bread..

Huevos Rancheros – Serves 4

Ranch Eggs….These tasty eggs are a traditional Mexican mid morning dish served to Ranch workers who had been working since day break. It’s very old traditional dish and every Ranch Kitchen would have had their own version. This recipe is an easy one for you to try.

4 flour tortillas

1 white onion finely chopped

1 green/red/or yellow pepper

2 red chillies, finely chopped

1 clove of garlic finely chopped

½ teasp of dried or 1 handful fresh oregano

1 can of chopped tomatoes

1 can of kidney beans drained & rinsed well

1 small cup of water

1 tbls of olive oil

8 eggs

1. Heat the oil in a large frying pan over medium heat.

2. Add the onion and pepper and cook for five mins until they are soft.

3. Add the chill & garlic and cook briefly.

4. Pop in the chopped tomatoes with the oregano and water, bring to the boil, turn down the heat, and simmer gently for 8-10 mins until the sauce thickens, then add the kidney beans heat for a further 2 mins.

5. Season with Salt & Pepper

6. Smooth over the top of the mixture and make eight hollows with the back of a spoon.

7. Crack the eggs into each hollow and pop the lid on the pan.

8. Heat the tortillas on the grill or in the oven and quarter when warm.

9. Cook the eggs for 5 mins or until they are set.

Scoop out 2 eggs serves per person with the tortillas served on the side. You can also serve on the side tomato salsa, sour cream, refried beans, avocado, & grated mozzarella cheese for a complete meal!!