Ways to include eggs in your diet

If you’re among those who have shied away from eggs despite their taste, value, and nutrition, for fear of dietary cholesterol, you must know that eggs are the handiest foods to have in your fridge.

“Your kids come home hungry? Make them an egg sandwich in less than five minutes or poach an egg and top it with stir fried vegetables – a perfect protein snack with all the essential vitamins and minerals of the veggies,” says chef Sanjeev Kapoor. “Guests have dropped in without a prior intimation? You can go in for easy-to-cook dishes like egg curry or egg biryani. It surely won’t make them wait for long,” he adds.

Eggs are universally popular for an umpteen number of reasons. “They are valued the most for their nutritional content,” says chef Suresh Thampy. Available readily, eggs suit every household budget. And yes, they are easy to cook, so much so that egg preparations are a favorite among bachelors and young working couples. Your day can begin and end with an egg. It’s so very versatile! Be it a traditional breakfast, a mid-day salad, a soup for supper or even a dessert to pamper your sweet tooth. Even though eggs are of animal origin, there is an appreciable number of eggetarians among vegetarians.

Jumpstart your day: A study published in the journal of American College of Nutrition states that people who eat eggs for breakfast feel more satisfied and ate fewer calories at the following meal, thus helping over-weight dieters to lose more weight.

Hit the gym? Now crack the egg: High-quality egg proteins provide the building blocks your body needs to grow and perform properly. The amount and quality of protein you eat directly affects your muscle mass, strength and function. Eat eggs after exercise to encourage muscle tissue repair and growth.

Don’t skip the yolk: When eating eggs, don’t skip the yolk. One egg provides six grams of all natural high quality protein. While many think that egg white has all the protein, the yolk actually provides half of it.

Looking to please picky eaters? Eggs are a great choice for everyone as they can be cooked in a 100 ways to please one’s tastebuds.

Store it right
– Mark eggs to use up first with a pencil before filling the fridge tray with fresh eggs.
– Egg dishes do not store well. Consume them within a day.
– Store eggs in a carton in the refrigerator to prevent them from losing moisture.
– Do not store eggs with onions, cheese or other strong smelling foods, as the eggshell is porous.
– Store eggs with the pointed end down. If they stick to cartons, wet the points of contact and eggs won’t crack on removal.

Let’s get EGG-Ceptional!
Japanese Egg & Garlic Fried Rice
Ingredients: 2 tbsp chopped garlic, 2 eggs, 2 tbsp chopped spring onion, salt to taste, 2 tbsp oil
Method: Heat oil and saute garlic till golden brown. Break the eggs and medium cook. Add cooked rice and saute. Garnish with spring onion and egg yolk.

South Indian egg curry
Ingredients: 8 eggs, 3 tbsp oil, 2 onions, 2 black mustard seeds, 3 tomatoes, 2 tsp garlic paste, 1 tsp turmeric powder, 20 curry leaves, 1 tsp chilli powder, 1 tsp coriander powder, 1 tsp cumin powder, 1 tbsp garam masala, 2 tbsp tamarind, 1 cup coconut milk

Method: Hard-boil the eggs. Soak tamarind in warm water. Heat oil in a saucepan, add chopped onions and fry until golden brown. Add garlic paste and fry for 3-4 minutes. Add black mustard, wait for 3 minutes, then add finely chopped tomatoes and curry leaves. Saute for 10-15 minutes, until the oil separates. Add turmeric, chilli powder, coriander powder, cumin powder and salt. Cook over medium heat. Extract juice from soaked tamarind, add it to the saucepan. Stir in coconut milk and garam masala. Add boiled eggs to the curry and leave to simmer for 10 minutes. Garnish with green coriander and serve it piping hot, accompanied by steamed rice.

Egg & celery salad
Ingredients: 1 tbsp honey, 1 tbsp vinegar, 3 tbsp olive oil, 1 teaspoon dried minced onion, 1/4 teaspoon pepper, 6 hard boiled eggs, chopped, 1/2 cup finely chopped celery

Method: Combine honey, lemon juice and olive oil to make a salad dressing. Add all the ingredients to the dressing and mix them well. Serve it chilled.

Sweet cours
Caramel custard
Ingredients: 3/4 cup sugar, 2 1/2 cups milk, 4 eggs, 1 tsp vanilla essence
Method: For four servings, take quarter cup of sugar in a thick-bottomed pan. Add a few drops of water and heat till the sugar caramelizes. Pour the caramel into a mould and let it settle by cooling. Heat milk either in a microwave oven or on gas flame. Place a metallic ring in the pressure cooker. Add four cups of water and heat. Break eggs into a bowl. Add half cup of sugar, vanilla essence and mix gently with a whisk. Add warm milk and mix. Strain the mixture. Pour the egg-milk mixture into the mould with the caramel. Cover with aluminium foil and place it in the cooker. Cover with lid and steam for 25-30 minutes. Do not use the whistle. Remove when done. Serve, turned out with caramel side up, either hot or cold. The combination of caramalized sugar and egg custard is irresistible

Get egg-ed!
1. In which festival around the world are hard boiled eggs used for decoration?
2. Chicken eggs contain a fatty substance. What is it called?
3. An airy foam cake made with egg yolks or with whole eggs. This cake requires neither shortening nor baking powder.
4. A rack holds cups, sized to fit one egg each, over simmering water. What is it called?
5. Which technique is used to blend uncooked eggs into hot mixtures?

Gobble them without regret!
– The high-quality protein in eggs helps you to feel fuller and stay energized.
– Egg yolks are an excellent source of choline, recommended for pregnant and breastfeeding women.
– For easy digestibility, go for soft boiled and poached eggs. Cooked this way, the yolk is easily digested even by a nine-month old infant!
– Eggs will help you shed a few kilos as they lack carbohydrates and have plenty of protein, vitamins and minerals.

Egg Play
– Glaze your sugar cookies: Beat an egg white until just frothy and brush over the unbaked cookies. Sprinkle with sugar and bake. This will give your cookies a shiny, sweet crust.
– For frosted grapes: Beat an egg white until it becomes foamy. Dip small bunches of green or black grapes first in the egg white and then in granulated sugar. Dry on a wire rack.

Allergic to eggs?
– In case you’ve stopped eating eggs due to an allergy, avoid all food items that contain eggs – biscuits, cakes, souffles, sauces and puddings. Scan all the ingredients before picking up any packaged food.
– Raw eggs can also be carriers of salmonella (a food-borne illness). Hence, consume cooked eggs.
– Over consumption of eggs can lead to constipation. So pair them with fibrous foods. Egg has a limiting factor: it does not contain vitamin C.

Quick Tip
– Acids help proteins coagulate, so add vinegar or lemon juice to water used for poaching eggs.
– Beat egg yolk and egg white separately for fluffy omelettes. It is easiest to separate eggs when they are cold and the yolk is firm.