The egg’s tasty world The egg’s tasty world

Its nutritional qualities make it unique. It is easy-to-access food.

Source Nutrition and Dietetics Coordinator at the San Vicente Hospital Foundation, Sandra Milena Galeno Ortiz

And yes, it is small but has huge nutritional properties. Thus, the egg becomes indispensable in your pantry, as it is a substantial food that outstandingly provides proteins of high biological value. This means that it contains amino acids essential to the functioning of the body, that when not synthesized in the organism must be supplied in our diet. In addition, it delivers vitamins and minerals that are differentially distributed between the egg yolk and the egg white. It is then fundamental to know its structure in order to enhance its nutritional qualities.

On the issue of how many eggs to have, Nutritionist and Coordinator of Nutrition and Dietetics at the San Vicente Hospital Foundation Sandra Milena Galeano Ortiz indicates that when following an adequate nutrition plan and a healthy life style an egg a day does not pose any risk to health; nevertheless, this quantity may vary depending on the specific nutritional requisites of each individual.

Outstanding is its versatility when used in the kitchen due to its properties such as emulsification, foaming, coagulation, anti-crystallization, coloring and flavoring allowing for use in many different preparations. In this way it has become an essential ingredient in the elaboration of sauces, meringues, cakes, crèmes, flans and nougat, among others. It can be fried, boiled, baked. But our specialist suggests that we opt for other options in which the excessive use of oil and additional fat can be avoided. She also warns against consumption of raw eggs due to the high microbiologic risk that such practice presents and the meaningful decrease in the absorption of some of its nutrients in the intestine. Following are three recipes based on this ingredient easily adaptable at any time of day.

From yolk to egg white

The yolk is the central part of the egg where there is a concentration of the totality of lipids (fat) and vitamins such as A, D, E, and K, B1, B6 and B12 and folic acid, among others. Nutrients such as carotenoid pigments that give it is orange color can also be found there playing an antioxidant function in the organism. It contains iron that is better absorbed when you eat the entire egg.

The egg white, in turn, is composed primarily of albumin, an excellent quality protein. In order to guarantee maximum benefits, it is recommendable to have the egg white totally cooked.

 1 egg of 50g contains 6,3 g of protein

Option 1

Scrambled eggs with broccoli

Number of servings: 1

Kcal: 200 / Protein 7.7 g / Total fat: 14.9 g / Total Cholesterol: 213 mg / Carbohydrates: 6g / Iron: 2.7 mg

Ingredients:

80g Broccoli

½ white onion

1 hen’s egg type A

20ml olive oil

salt and pepper to taste

Instructions:

  • Bring the broccoli to a boil in a saucepan for three (3) minutes, drain, cut into small pieces and save.
  • Cut the onion into fine pieces; in a frying pan at medium heat add one tablespoon of the oil and stir-fry the onion until soft. Season.
  • Stir the egg in a bowl, add the broccoli and onion, mix all ingredients well.
  • Add 1 tablespoon oil to the saucepan, add the mixture and cook at low heat on each side to form the omelet
  • Serve with a side dish of bread or small corncake

Suggested drink: strawberry, guava or orange juice in water.

  • Accompanying your intake of egg with broccoli enhances iron absorption.
  • Strawberries contain fiber, Vitamin C and anti-oxidants.
  • This is a low fat ovo-vegetarian option.

Option 2

Hot Milk Punch (Caspiroleta)

Servings: 4

Kcal: 285 / Protein: 15.1g / Total fat: 14,6 g / Total cholesterol: 290 mg / Carbohydrates: 23g

Ingredients:

1 liter delectated or low-fat milk

5 units type A Hen eggs

¼ teaspoon vanilla extract

4 cinnamon splinters

1 teaspoon powdered cinnamon

1 teaspoon sugar (optional)

pinch of salt

Instructions:

  • Pour the milk into a large saucepan and add the cinnamon splinters and sugar to taste. -Cook at medium temperature, stir for about 3 minutes.
  • While the milk boils, separate the yolk from the egg whites and beat the yolks in a deep bowl. In another bowl beat the egg whites with salt.
  • Remove the cinnamon splinters from the milk and incorporate the beaten yolk; cook at medium heat stirring slowly.
  • Add the egg whites that have been beaten to stiff peaks and the vanilla extract, then lower the temperature and continue stirring until you get a homogeneous thickness. Remove from the heat and serve in cups; sprinkle with powdered cinnamon.

Recommended side dish: a serving of saltine cookies (3 units)

  • Milk consumption benefits growth of the bones and promotes healthy teeth.
  • Cinnamon supplies hydro-soluble vitamins (that dissolve) such as vitamin C, B1 and minerals.
  • This recipe is ideal for children. It aids growth.

Option 3

Hard-boiled Egg Salad

Serving size: 1 cup

Calories: 120 /Protein: 6 g / Total fat: 10g / Total cholesterol: 120 mg / Carbohydrates: 0g

Ingredients:

5 (units) eggs

3 tablespoons mayonnaise

1 tablespoon mustard

½ tablespoon onion

1 garlic clove

1 handful parsley

Pinch of salt

Instructions:

  • Bring enough water to a boil in a saucepan and place the eggs there. Lower the temperature and let cook for about 10 minutes. Add some salt and vinegar to peel them more easily.
  • Cut into squares and save the yolk separately. Fine cut the rest of the ingredients: onion, garlic and parsley.
  • In a separate container, mix the yolk with the mayonnaise, onion, garlic and parsley. Add a little salt and pepper (optional). Mix this sauce with the rest of the cooked egg.
  • Serve and decorate with a fresh bough of parsley. This salad is served cold and can serve as garrison for any type of dish.

Recommended drink: A glass of water or any non-sugar beverage.

  • Intake of garlic reduces risk of cerebrovascular accidents.
  • Parsley aids digestion and makes for good intestinal transit.

See also: Nutritional support during cancer treatment