{"id":13930,"date":"2015-01-29T06:25:51","date_gmt":"2015-01-29T04:25:51","guid":{"rendered":"http:\/\/dev.radioislam.org.za\/wordpress\/2015\/01\/29\/all-about-eggs-29-01-15\/"},"modified":"2020-08-24T15:18:53","modified_gmt":"2020-08-24T13:18:53","slug":"all-about-eggs-29-01-15","status":"publish","type":"post","link":"https:\/\/radioislam.org.za\/a\/all-about-eggs-29-01-15\/","title":{"rendered":"All about eggs (29.01.15)"},"content":{"rendered":"

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10 health benefits of eggs<\/strong><\/span>
Many people believe that eating eggs may be bad for your health. Here are some excellent reasons to justify why eating eggs can make you healthier, brainier, leaner and stronger.<\/span><\/p>\n

\u00a0<\/span>
Many people believe that eating eggs may be bad for your health. Here are some excellent reasons to justify why eating eggs can make you healthier, brainier, leaner and stronger. <\/span><\/p>\n

1. Eggs help to improve performance<\/strong><\/span>
Eggs have a high satiety index, meaning they make you feel full for longer. One large egg supplies 6g of high quality protein and a large variety of essential nutrients, with the exception of vitamin C. This is why teaming up a fruit or orange juice with an egg and whole-wheat\/low GI bread provides the perfect breakfast to perform well in a challenging environment.<\/span><\/p>\n

2. Eggs can help to iron out problems<\/strong><\/span>
Many people with mild iron deficiency experience vague symptoms of tiredness, headaches and irritability. Iron is the carrier of oxygen in the blood and plays an important role in immunity, energy metabolism and many other functions in the body. The iron in egg yolk is in the form of heme iron, the most readily absorbable and usable form of iron in food and more absorbable than the form of iron in most supplements. <\/span><\/p>\n

Read: Why eggs are good for you<\/strong><\/span>
3. Eggs improve nutrient adequacy of the diet<\/strong><\/span>
The nutrient density of eggs makes them a valuable contributor to a nutritious diet. A study among egg vs. non-egg consumers revealed that the diets of the non-egg consumers were more likely to fall short of vitamins A, E and B12. Eggs contributed 10-20% of folate and 20-30% of vitamins A, E and B12 among egg consumers. This study demonstrates the important role one food can play in ensuring nutrient adequacy.<\/span><\/p>\n

4. Eggs do not increase blood cholesterol <\/strong><\/span>
In the 1990s, eggs received a lot of bad publicity due to their cholesterol content of 210mg per egg yolk. Numerous studies have clearly demonstrated the lack of a relationship between egg intake and coronary heart disease.<\/span> To put things into perspective, it is important to realise that foods high in fat, especially saturated and trans fatty acids have a far greater impact on heart health than cholesterol in food. Eggs should be recognised as an inexpensive, versatile and easily digestible source of protein.<\/span><\/p>\n

5. Eggs can help to promote weight loss<\/span><\/strong>
Eggs with toast have a 50% higher satiety index than regular breakfast cereals. Several studies have reported that starting the day with an egg breakfast increases satiety in overweight people and may help with weight loss.<\/span> In one study where a breakfast of bagels, cream cheese and yoghurt were compared to a breakfast of two eggs, toast and jam (same amount of kilojoules), the latter group stayed fuller for longer and reduced their kilojoule intake at lunch by 29%.<\/span>
At 315kJ per large egg, eggs actually add few kilojoules for all the nutrients they provide. When teamed up with whole grains (for example whole-wheat bread) and fruit or vegetables they are a complete meal, readily available, easy to prepare and inexpensive, making them a useful tool in weight-loss programmes. <\/span><\/p>\n

6. Eggs help to promote brain health<\/span><\/strong>
Choline is a nutrient that facilitates brain development in the foetus and newborn as well as memory function even into old age. Eggs are an excellent dietary source of choline, and one egg per day will provide 28% of a pregnant woman\u2019s choline requirement.<\/span>
Choline is of extreme importance during pregnancy and lactation when the reserves can be depleted. At the same time, it is the critical period for foetal brain development and lifelong memory enhancement. In experiments with rats, memory function in the aged rat was in part determined by what the mother ate. Mothers, the message is clear \u2013 make a lifelong investment and eat your eggs!<\/span><\/p>\n

7. Eggs help to prevent cataracts and to protect eye sight<\/span><\/strong>
A good dietary intake of eggs, spinach and broccoli is associated with a significant decrease in cataracts (up to a 20% decrease) and age-related lens and retinal degeneration, the leading cause of blindness in the elderly (up to a 40% decrease).<\/span> Eggs are a good source of the antioxidants lutein and zeaxanthine, which play an important role in keeping the eyes healthy. It accumulates in the eye where these nutrients protect against some types of harmful, high-energy wavelengths of light. Getting enough lutein and zeaxanthine is therefore very important from childhood onwards throughout the life cycle.<\/span> <\/p>\n

8. Eggs provide the best quality protein<\/span><\/strong>
Protein is one of the most important elements of our diet. Our bodies use protein to build new and repair old tissue. Eggs are champions at providing high quality protein. Amino acids are the building blocks of protein. Nine of these amino acids cannot be manufactured by the body and must be derived from the diet. A complete protein food contains enough of these nine essential amino acids to promote growth and maintain body tissue. <\/span>Egg, milk and meat (including poultry and fish) proteins are all complete proteins, but egg protein is of the highest quality, with a rating of 100. Compared to eggs, milk is rated at 93 and fish and beef at 75. One egg has approximately the same protein content as 30g cooked meat, fish or poultry. And apart from being the most versatile and best source of protein in our diet, it is also the least expensive.<\/span><\/p>\n

9. Eggs can help to protect our bones<\/span><\/strong>
Eggs are one of the few natural food sources of vitamin D, our sunshine vitamin. Vitamin D is essential for calcium absorption and for maintaining optimum bone health. Eggs therefore play a supporting role in the prevention of osteoporosis together with dairy products, our main source of calcium.<\/span><\/p>\n

10. Eggs promote healthy hair and nails<\/span><\/strong>
The hair and nails reflect many biochemical imbalances and shortages in the body. Eggs can help to promote healthy hair and nails because of their high content of sulphur-containing amino acids and the wide array of vitamins and minerals.<\/span>
Many people report faster growing hair after adding eggs to their diet, especially if they were previously deficient in foods containing zinc, sulphur, vitamin B12 and vitamin A<\/span><\/p>\n

COURTESY: http:\/\/www.health24.com\/Diet-and-nutrition\/Healthy-foods\/10-health-benefits-of-eggs-20120721<\/span><\/strong><\/em><\/p>\n

DIFFERENT WAYS TO COOK EGGS..<\/strong><\/span>
Eggs are an excellent source of healthy fats and protein to keep you feeling full. They are also very easy to prepare and relatively inexpensive.<\/span><\/p>\n

Studies reveal eating eggs can help people lose weight because they contain just 75 calories but 7 grams of protein each, simultaneously satisfying and satiating hunger. Plus, one egg only has 5 grams of fat, and offers iron, vitamins, and minerals. It also has disease-fighting carotenoids, including lutein and zeaxanthin, which may lower risks of macular degeneration\u2014the leading cause of blindness in elders.1<\/span><\/p>\n

Despite all these benefits, the challenge is that eating scrambled eggs every day can become boring fast. To add variety to your breakfast options, here are 7 different ways to cook eggs along with simple and tasty recipes so you enjoy.
<\/span>
1) Scrambled Egg<\/strong>s<\/span><\/p>\n

Probably the most typical way to cook eggs is to scramble them. Make sure the stove is set on low with gentle heat, and allow the eggs to start setting before scrambling. To make them extra fluffy, try adding in a half cup of cottage cheese for every two eggs, before pouring the mixture into the pan to scramble. To spice up your scrambled eggs, add in your favorite veggies or cheese.<\/span><\/p>\n

Scrambled eggs with feta (serves 2):<\/strong><\/span>
Cooking Spray, \u00bc cup chopped onion, 4 eggs beaten, \u00bc cup chopped tomatoes, 2 T crumbled feta cheese, and pepper to taste. Heat the oiled pan, saut\u00e9 onions, then pour in eggs and occasionally stir. When eggs look near finished, add the cheese, tomatoes, and pepper.
<\/span>
2) Poached Eggs<\/strong><\/span><\/p>\n

Poaching eggs is probably the low-fattest option to enjoy eggs because it aids in stopping the egg yolk\u2019s fat from being oxidized or changed before and during cooking. There is also no added fat from butter or cooking oil.<\/span><\/p>\n

Easy poached eggs:<\/strong><\/span>
2 eggs, 2 t rice vinegar, shallow saucepan with cover, spoon, and pepper to taste. Bring water to a boil in the pan to nearly boiling and add vinegar. Crack each egg one at a time into a small cup, put the cup near water and drop the egg into the pan. Gently push the egg whites closer to the yolks with the spoon, turn off the heat, cover, and let it sit for about four minutes, until egg whites are cooked. Lift eggs out of the pan, add pepper, and enjoy with a piece of whole-wheat toast for a simple yet delicious breakfast.<\/span><\/p>\n

3) Omelet<\/strong><\/span><\/p>\n

Making omelets is super easy and one of the best ways to get creative with your eggs. Possible fillings run the gamut \u2014 smoked salmon, mushrooms, avocado, kale, peppers, any kind of cheese \u2013 you name it. It can take a few times to perfect the omelet-making technique, but once you have it, it\u2019s quick and painless. Cook one omelet at a time with either two or three eggs, depending on how hungry you are. If you are making multiple omelets, you can keep the others warm in the oven while still cooking one on the stove.<\/span><\/p>\n

Spinach and goat\u2019s cheese omelet recipe (serves 1):<\/strong><\/span>
1 T water, \u00bd cup spinach, 1-1 \u00bd T goat\u2019s cheese, 2-3 eggs, olive oil or olive oil cooking spray, and pepper to taste. Beat the eggs with the water, pour into a heavy non-stick skillet and allow the eggs to spread across the pan and set. Add the spinach and cheese to one half of the pan, and sprinkle pepper on top. Use a spatula to fold one side over. Rotate the omelets as needed, until ready to serve.<\/span><\/p>\n

4) Hardboiled Eggs<\/strong><\/span><\/p>\n

Hardboiled eggs can be used alone, for salad toppings, or just a plain, high-protein snack. They can also be transformed into mouth-watering and healthy egg salads. But sometimes peeling eggs can be a pain. For easy to peel hard- boiled eggs, buy eggs at least 7 or 10 days before cooking them and peel right after cooking. To store eggs, put them in the refrigerator within two hours of cooking and use during the next week.<\/span><\/p>\n

Veggie Egg Salad recipe (serves 4):<\/strong><\/span>
3 T nonfat plain yogurt, 3 T reduced-fat mayo (or substitute of choice), \u00bc t freshly ground pepper, 1\/8 t salt, 8 hard-boiled eggs, \u00bd cup finely chopped carrot, \u00bd cup finely chopped cucumber, and \u00bc cup sliced scallions. Mix yogurt, mayo, pepper, and salt in a bowl. Halve eggs and discard four of the yolks (or save), add whites and the remaining four yolks to the bowl, and mash. Finally, stir in carrot, cucumber, and scallions, and eat with whole-wheat bread or crackers, or on top of a green salad. To hard boil, place eggs in a single layer in a saucepan and cover with water, and bring to a simmer over medium heat. Then, reduce heat to low and cook at a slight simmer for 10 minutes, remove from heat and pour out the water. Cover the eggs with ice-cold water and let stand until cool enough to peel.2<\/span><\/p>\n

5) Baked Eggs<\/strong><\/span><\/p>\n

The best alternative to frying eggs is baking them, which is a generally basic process. Just crack one or two eggs into a baking dish coated with nonstick spray, and sprinkle some pepper or other seasoning on top. Then, pour one tablespoon of water or milk over the eggs and bake 325 degrees F until the egg whites are completely set (about 12 minutes). To spice things up a bit, you can try adding toppings to your baked eggs, like cooked spinach, salsa, shredded cheese and chopped tomato.<\/span><\/p>\n

Baked Eggs and Herbs in Portabellas (serves 2):<\/strong><\/span>
4 large eggs, 2 medium portabella mushroom caps, 2 T chopped fresh chives, 1 T chopped scallions, pepper, and olive oil cooking spray3. Preheat the oven to 375 degrees, line a cookie sheet with foil, and coat with a thin layer of cooking spray. Rinse & dry the mushroom caps and top of the stem. Sprinkle each cap with ground pepper and about half of the herbs. Crack two eggs into each, bake until the eggs are set (25 to 35 minutes). Let cool for five minutes, spread the rest of the herbs on top and add pepper to taste.<\/span><\/p>\n

6) Sunny Side Up Eggs<\/strong><\/span><\/p>\n

While it is one of the most popular ways, cooking Sunny Side Up eggs can be hard because it is easy for the yolk to run too much. They can be easy to do in a skillet in the oven if you have not mastered them on the stove yet. Just make sure your nonstick skillet is oven proof. Then, carefully and evenly crack eggs into the skillet and place in the oven (at 350 degrees) for about four minutes.<\/span><\/p>\n

Easy Sunny Side Up Pizza (serves 1-2):<\/strong><\/span>
1-2 pieces Naan whole-wheat bread, 4-5 T feta or goat\u2019s cheese, 1 cup chopped spinach, \u00bd cup sundried tomatoes, 2 eggs, freshly ground pepper, and herbs to taste.<\/span>
Preheat the oven to 400 degrees. Top the Naan evenly with cheese, then spinach and tomatoes. Add pepper and herbs and slide in the oven until fully baked and cheese is melted (20-25 minutes). When the pizza is almost done, cook the eggs and add one or two on top of the pizza. Bake for about two more minutes. (OR you can crack the egg directly on the pizza and bake for about five minutes).<\/span><\/p>\n

7) Deviled Eggs<\/strong><\/span><\/p>\n

Deviled eggs are traditionally eaten as finger foods at parties in the spring and summer time, but they may be called \u201cdeviled\u201d for a reason. While delicious, deviled eggs can be prepared with lots of mayo and other unhealthy fats. Don\u2019t fret, because there are easy ways to lighten up the little delicious bites.<\/span><\/p>\n

Healthier Deviled Eggs:<\/strong><\/span>
6 Hardboiled eggs, peeled and cut lengthwise, \u00bc cup nonfat plain Greek yogurt, \u00bc t pepper, 1\/8 t salt, 2 t Dijon mustard, and paprika for garnish. Hard boil the eggs and let them sit still for 12 minutes. Peel the eggs and cut them lengthwise, place the whites on a plate and yolks in a bowl, and add the rest of the ingredients (except paprika) to the yolks and mash everything together until well combined. Put the mixture back into the egg whites, and sprinkle with paprika.<\/span><\/p>\n

Keep in mind, eggs must be stored in the refrigerator and cooked thoroughly to provide full health benefits. Anyone with high cholesterol levels should adhere to his or her doctor\u2019s dietary recommendations regarding eggs.<\/span><\/p>\n

COURTESY: http:\/\/www.builtlean.com\/2013\/06\/18\/different-ways-cook-eggs\/<\/strong><\/em><\/span><\/p>\n

ALTERNATIVE USES FOR EGGS, EGG SHELLS AND CARTONS..<\/span>
Use egg yolks to make a moisturizing facial.<\/span>
If you have dry skin that needs moisturizing, an egg yolk makes a great natural facial. Oily skin does better with the egg white (to which you can add a little lemon or honey), and normal skin can take the entire egg. Separate the egg as needed, and beat the part that suits your skin. Then apply the beaten egg to the area you want to treat, relax and wait 30 minutes,<\/span><\/p>\n

Use egg whites as glue.<\/span>
Out of regular white glue? Egg whites can act as a glue substitute when gluing paper or light cardboard together<\/span><\/p>\n

Use eggshells in the garden compost.<\/span>
Eggshells are a great addition to your garden compost because they are rich in calcium\u2014a nutrient that helps plants. Crushing them before you put them in your compost heap will help them break down faste<\/span><\/p>\n

Use boiled-egg water in the garden.<\/span>
After boiling eggs, don\u2019t pour the water down the drain. Instead, let it cool; then water plants with the nutrient-filled water.<\/span><\/p>\n

Use egg cartons or eggshells in the garden to start seeds.<\/span>
Plant seeds in eggshells. Place the eggshell halves in the carton, fill each with soil, and press seeds inside. The seeds will draw extra nutrients from the eggshells. Once the seedlings are about 3 inches (7.5 centimeters) tall, they are ready to be transplanted into your garden. Remove them from the shell before you put them in the ground. Then crush the eggshells and put them in your compost or plant them in your garden. You can also use a cardboard egg carton as a nursery for your seeds; once they’ve sprouted, divide the carton and plant each cardboard cell along with the seedlings.<\/span><\/p>\n

Use eggshells to scrub the house.<\/span>
Ground eggshells make a wonderful (and nontoxic!) abrasive for those tough-to-clean pots, pans, and thermoses. Mix them with a little soapy water for a powerful clean.<\/span><\/p>\n

Use eggshells to unclog drains.<\/span>
Keep a few ground eggshells in your kitchen sink strainer. They trap additional solids and when they slowly break down, they will help to naturally clean your pipes on their way out<\/span><\/p>\n

Use eggshells in the garden to scare away slugs.<\/span>
Crush eggshells and scatter them around your garden’s vegetables and flowers to fend off hungry herbivores, such as slugs, snails, and cutworms without using toxic pesticides. The smell of eggs will also deter deer.<\/span>
COURTESY; Zero Waste Uses for Eggs, Eggshells, and Egg Cartons | Reader’s Digest<\/span><\/p>\n

TIPS FOR BAKING WITH EGGS..<\/span>
Eggs are a key ingredient in baking, adding colour, texture and flavour and often acting as the binding ingredient for the mixture.\u00a0 Here you can find some top tips for how to use them in baking, ranging from egg separating through to ideas for making them work in meringues and bread recipes.<\/span>
\u00a0<\/span>
How to separate eggs<\/span>
Some baking recipes call for the yolk and white of an egg to be separated. Follow these easy steps when separating eggs:<\/span>
\u00a0<\/span>
1.\u00a0\u00a0 \u00a0Get two small bowls<\/span>
2.\u00a0\u00a0 \u00a0Crack the egg in half and tip the yolk into one half of the cracked egg (taking care to hold it over one of the bowls). The egg white will automatically fall into the bowl below. <\/span>
3.By switching the egg yolk from one half of the cracked egg shell to the other, the rest of the egg white will fall into the bowl below. <\/span>
4.Put the separated yolk into the other clean bowl.<\/span>
Cakes<\/span>
\u2022Let the eggs come to room temperature before baking.<\/span>
\u2022When you\u2019re making sponge cakes, beat the eggs together in a jug and add to the butter and sugar mixture gradually, whisking well between additions.<\/span>
\u2022If the mixture looks like it\u2019s going to curdle, add a spoonful of the weighed flour and beat again until smooth.<\/span>
Meringues<\/span>
\u2022If you have any grease or oil in the bowl with the egg whites, they won\u2019t whisk up. Similarly any egg yolk will have the same effect. Rinse the bowl out with boiling water first.<\/span>
\u2022Line baking trays with non-stick baking parchment, this will peel away from the baked meringues easily.<\/span>
Biscuits and pastries<\/span>
\u2022Eggs act as a binder for biscuits, without them the mixture will be far too crumbly.\u00a0 They also add flavour and texture, as well as extending shelf life. <\/span>
\u2022Whole eggs are used to glaze baked goods including biscuits and pastries as they contribute colour and shine during baking.<\/span>
Bread<\/span>
\u2022Eggs add colour and flavour to breads. They also help make the crust tender and add richness <\/span>
\u2022Some bread recipes call for eggs to be used as a wash for added colour.<\/span>
\u2022Using more egg whites will help create a fluffy light mixture, while more yolks will create a more dense mixture with a richer flavour.<\/span>
– See more at: http:\/\/www.eggrecipes.co.uk\/top-tips-baking-eggs#sthash.25zR1R0n.dpuf<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

10 health benefits of eggsMany people believe that eating eggs may be bad for your health. Here are some excellent reasons to justify why eating eggs can make you healthier, brainier, leaner and stronger. \u00a0Many people believe that eating eggs may be bad for your health. Here are some excellent reasons to justify why eating […]<\/p>\n","protected":false},"author":1,"featured_media":36761,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[5868,3],"tags":[5030],"class_list":["post-13930","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-handy-hints","category-household","tag-eggs"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/radioislam.org.za\/a\/wp-content\/uploads\/2020\/08\/eggs.png?fit=400%2C200&ssl=1","jetpack_sharing_enabled":true,"jetpack-related-posts":[],"jetpack_shortlink":"https:\/\/wp.me\/pc0QIf-3CG","jetpack_likes_enabled":true,"publishpress_future_action":{"enabled":false,"date":"2026-04-15 15:03:26","action":"change-status","newStatus":"draft","terms":[],"taxonomy":"category","extraData":[]},"publishpress_future_workflow_manual_trigger":{"enabledWorkflows":[]},"_links":{"self":[{"href":"https:\/\/radioislam.org.za\/a\/wp-json\/wp\/v2\/posts\/13930","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/radioislam.org.za\/a\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/radioislam.org.za\/a\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/radioislam.org.za\/a\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/radioislam.org.za\/a\/wp-json\/wp\/v2\/comments?post=13930"}],"version-history":[{"count":0,"href":"https:\/\/radioislam.org.za\/a\/wp-json\/wp\/v2\/posts\/13930\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/radioislam.org.za\/a\/wp-json\/wp\/v2\/media\/36761"}],"wp:attachment":[{"href":"https:\/\/radioislam.org.za\/a\/wp-json\/wp\/v2\/media?parent=13930"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/radioislam.org.za\/a\/wp-json\/wp\/v2\/categories?post=13930"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/radioislam.org.za\/a\/wp-json\/wp\/v2\/tags?post=13930"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}