The Humble Egg

Midlife lifestyle changes

As women in midlife we find ourselves needing to make some changes to our lifestyle to accommodate our changing bodies, minds. and therefore, needs. 

Menopausal hormonal shifts mean we are more susceptible to stress, anxiety, and weight gain.  To help keep our minds calm and reduce stress, we might re-evaluate how we spend our time, lighten our loads, introduce some regular exercise that we enjoy, incorporate meditation into our daily routines, maybe even do some yoga.  For our bodies, we try to move it regularly and whilst we still love to enjoy our food, we recognise the need to be more mindful with what we put into our bodies, not only to manage our weight but to help us to feel our best selves. We start to look upon food more as fuel and what nutrients it has to offer us, but of course we still want it to taste nice!

New series of posts on delicious foods that are good for us

I thought I might do a new series of posts on delicious foods that are good for us.  They won’t be regular or on specific days – just now and then and whenever the mood takes me!  I’ll look at why these foods are good for us and might provide some recipes or ideas on how to prepare, cook, or eat it, so that we can be sure to enjoy it at its best!

I’m kicking off with the humble egg, a very nutrient dense food.

Egg Facts

[ These facts have been sourced from https://www.australianeggs.org.au/ ]

How many Calories in an egg?

• An average-size egg contains 74 calories, or 310 kJ. This is the egg size found in the 700 gram cartons that most people buy. 

• A smaller egg from a 600 gram carton contains 64 calories, or 268 kJ.

• A larger than average egg from an 800 gram carton contains 84 calories, or 352 kJ. 

• A 60g boiled egg contains only 74 calories or 310 kJ. 

• A typical 60g poached egg contains 74 calories or 310 kJ.

• The number of calories in fried eggs depends on the amount and type of oil, butter or margarine (if any) that is used in the frypan. Generally, using oil, butter or margarine will result in a fried egg having more calories than a boiled or poached egg.
• Scrambled eggs are one of the easiest and tastiest dishes to make but like fried eggs they are likely to contain more calories than boiled or poached eggs as recipes typically call on milk and butter.

Vitamins, Nutrients & Health Benefits

• Eggs are the perfect protein source because they contain all nine essential amino acids needed to meet your body’s needs. Plus they’re a natural source of key nutrients (see below), including omega-3 fatty acids and antioxidants.
• A standard egg contains 11 different vitamins and nutrients and is one of the best sources of *choline available.  Vitamins include: Riboflavin (Vitamin B2), Vitamin D, Vitamin E, Pantothenic Acid (Vitamin B5), Vitamin B12, Vitamin A, Iron, Phosphorus, Folate, Iodine, & Selenium.
• Most of the protein in an egg can be found in the egg white, while the yolk contains healthy fats, vitamins, minerals and antioxidants.
• Eggs help increase levels of high-density lipoprotein (HDL), or “good” cholesterol as it’s commonly known. Higher levels of HDL can help reduce the risk of heart disease.
• Eggs may also help counteract degenerative vision as you age.
• Eggs are filling and help with weight loss!

* Choline is a little-known yet important nutrient that plays a role in brain development and function. It is also used by the body to help with liver and nerve function.  This makes choline essential in prenatal human health as well as adulthood.  

How can you tell if an egg is off?

• Fresh eggs sink while bad eggs float to the top.  Simply fill a bowl with cold tap water and place your eggs in it.  If they sink to the bottom and lay flat on one side, they are fresh and good to eat.  A bad egg will float because of the large air cell that forms at its base.  Any floating eggs should be thrown out. 

Different ways to cook an egg

Boiled | Fried | Poached | Scrambled

I love them all of those ways but my favourite would have to be poached.  I’m much better at eating eggs poached by someone else than poached by myself (never as good) but I’m determined to perfect it.  Here’s a video that shows us three (3) different ways to poach an egg. 

And here is another view on how to poach an egg and also a special *cough truffles* version of how to  make scrambled eggs by Chef Chris Millar.

And of course, in true Min style, I’ll finish this post with a quote and this one is eggscellent if I do say so myself.

A friend is someone who thinks you’re a good egg even though you’re slightly cracked!

What is your favourite way to eat an egg?

Ciao for now,