Nutrition and safety
Exceptionally nutritious, eggs have a wide range of nutrients including vitamins A, B (including B12), D and E, folic acid, protein, potassium, calcium and zinc.
The research which had advised restricting egg consumption was found to be faulty (it had looked at fry-ups instead of eggs on their own!), so now eggs are back in favour. Yes, they are high in cholesterol, but if we eat extra cholesterol, our bodies (which make most of our supply) respond by making less. If we eat less cholesterol, our bodies make more: it's a feedback system. Saturated fat is what's damaging, but eggs are very low in that.
Because of the risk of salmonella poisoning from raw or soft-cooked eggs, current advice is that for 'vulnerable groups' (which includes children) eggs should be cooked to 72xC and cooked through. Boiled eggs should be cooked for eight minutes so the yolks are firm.
Using eggs
* Boiled eggs: Serve chopped up on toast, or chill in cold water to prevent over-cooking, then chop up with a drop of mayonnaise. Add to salads, or pile on to sliced baps, perhaps as party food.
* Scrambled eggs are best cooked slowly; perhaps add finely chopped, cooked onion, bacon or mushrooms. Serve on toast, or in a mashed potato nest.
* Piperade: Fry chopped onion in butter until soft, adding sliced red and yellow peppers and tomatoes after five minutes. When done, pour in beaten egg, mixed with a drop of milk. Leave to cook through. Serve with potato, rice or bread.
* Spanish omelette: Fry thin-sliced onion until soft with thin sausage slices. Add cut-up, boiled potatoes and tomatoes and heat up. Stir in beaten egg and cook through.
* Serve 'eggy bread' or baked egg custard for pudding There are more ideas in Mary Whiting's Dump the Junk! (Moonscape, 7.99)
