An egg in the house...
The old saying goes ‘when there’s an egg in the house you’ve got a meal’. This is worth remembering when you’re trying to think about what to have for lunch through the fog of broken sleep. As everyone is fond of reminding you, when you’ve got a new baby or are running after a toddler, you have to look after yourself too. So quick and nutritious meals are important as you slot them in before the next feed or appointment.
Eggs are a powerhouse of nutrients and a superb source of protein. They provide all nine of the indispensable amino acids required for everyday function and the essential vitamins A, B12 and folate. They’re one of the rare foods that provide vitamin D (which is predominantly obtained from exposure to the sun), plus good quantities of the mineral selenium. The yolk is about 30% of the total weight of the egg but it contains more than 80% of its protein. It’s suggested that one egg per day is appropriate for most adults, with the exception of those with heart disease or high cholesterol who should restrict their intake to three eggs per week.
Pregnant and breastfeeding women should avoid eating foods containing raw eggs such as mayonnaise, mousse and aioli - this also extends to runny eggs. Eggs are considered a common food allergen and if there’s a family history of egg allergy, caution should be exerted when introducing babies to eggs for the first time. When your baby progresses onto solid food, they can be given whole egg after twelve months of age.
Hard-boiled eggs are one of those things that many people love, but you can’t really take to work…there’s something just not right about unwrapping an egg sandwich at lunchtime in the office. When you’re at home though, a quick and easy lunch is sliced hard-boiled egg on wholegrain toast spread with mayonnaise (from a jar), salt, pepper and crisp lettuce leaves. Alternatively top wholegrain crackers with slices of egg, a dollop of horseradish sauce and chopped spring onions and see if your partner can guess what you had for lunch!
Eggs are best used as fresh as possible and should be stored in a cool place. Ideally store with the broad end up and the pointed end down to protect the air sac. Keep them away from strong-smelling foods as odours can penetrate the porous shell and taint the egg (so nowhere near cut onions).
If you store eggs in the fridge remove them 30 minutes before cooking. This will prevent the shells cracking when boiling and give greater volume to beaten eggs. Egg whites can be stored in an airtight container in the fridge for up to 7 days - what a good excuse to make meringues!
The little weight and moisture lost each day by evaporation through the porous shell is replaced by air in the sac at the round end of the egg. To test the freshness of an egg, put it in a bowl of water – a fresh egg will sink to the bottom and lie flat; an older egg will float into a vertical position. Also a fresh egg broken onto a plate will have a well-rounded yolk centred in a thick, sticky white; in an older egg the white is runny and the yolk flattened.
The Code of Animal Welfare (Layer Hens) defines how the hens are housed:
- Free range - a system providing birds with access to an extensive outdoor area and which typically includes housing similar to a barn, aviary, or perchery without cages. Free range account for approximately 11% of all egg sales in New Zealand.
- Barn - a building housing hens without cages, on a single level, and without access to an outdoor area.
- Caged - An enclosure usually constructed of metal and usually containing 2-9 birds. These cages do not include a perch, a nest box, or a dust bathing area. Also commonly known as a battery hens.
For an egg to be labeled ‘organic’ it has to fulfil the requirements of an auditing body like Biogro or AssureQuality, which will have its own standards that the product has to meet. For eggs labelled ‘omega 3’, the chickens are fed omega 3 enriched grains so the resultant eggs are also rich in omega 3 fats.
So choose what egg type suits your ethics and your budget and keep some on hand. Click on these these basic recipes to revisit some quick meal ideas:
Endorsed by our New World Nutritionist || Proudly Partnering with Parents Centre
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