‘Egg’cellent news! Yolks are your friend

HILIT MILNER

It’s amazing how a tiny, oval food item that is found in so many foods has caused such controversy. The real question is, do eggs deserve their negative reputation? A whole egg contains a wide array of important nutrients that benefit our bodies. Yes, you heard me. That’s one whole, full egg! Many people are stuck in a craze of ordering egg-white only omelettes as they think they are being healthy, when in fact they are missing out on the most magical part of all – the golden yolk.

Egg whites provide a great source of high-quality protein, while egg yolks contain minerals, vitamins, fats, and other important nutrients. Loaded with vitamin A, Selenium, B vitamins, and choline, this palm-sized health-grenade is exactly one protein portion, and even contains small amounts of vitamin D, folic acid, iron, zinc, magnesium, and more.

Anyone heard of choline before? Choline is a nutrient that certainly doesn’t get enough attention. It plays an important role in cognitive function in all stages of life. During foetal development, it plays a major role in the development of the brain. As we age, low choline levels have been shown to have an impact on memory and learning functions, possibly contributing to protection of the brain from Alzheimer’s disease.

Choline is also needed for the production and repair of DNA, while choline-deficiency has been shown to increase oxidative stress in the body, increase the risk of cancer, have adverse effects on mood, and can result in liver dysfunction.

And guess what, egg yolks are the most concentrated food source of choline!

So why the confusion about eggs – especially when it comes to cholesterol and heart disease. The main reason why people are so scared of eggs is because they contain dietary cholesterol, and for years, dietary cholesterol was implicated in increasing blood cholesterol levels and cardiovascular disease.

The recommendation for dietary cholesterol by the American Heart Association used to be no more than 300mg per day, and 200mg if you were at high risk for heart disease. Extensive research, however, did not support the role of dietary cholesterol in the development of cardiovascular disease and ultimately, these guidelines were removed. It’s rather a high intake of saturated and trans fats (which eggs have very little of) that causes the liver to produce more LDL (unhealthy cholesterol) which has a direct impact on the risk of developing cardiovascular disease.

It’s important to look holistically at your dietary intake and lifestyle when it comes to increasing cardiac risk. A diet that is high in saturated fats, processed foods, and refined carbs as well as genetics, inflammation, smoking, and alcohol can all contribute to poor cardiac health.

Although one egg yolk contains a whopping 186mg of cholesterol, studies show that this form of cholesterol tends to increase both HDL cholesterol (the healthy cholesterol) and LDL cholesterol, but the overall LDLHDL ratio remains unchanged.

Two other nifty anti-oxidants known as lutein and zeaxanthin, which are also found in egg yolks, are found in the retina of the eye, and help to protect the eyes from degeneration, cataracts, and damage from the sun. One study found that the consumption of two egg yolks per day for five weeks in elderly subjects reduced the risk of macular degeneration – one of the leading causes of severe, irreversible vision loss.

Whole eggs also contain all nine essential amino acids, and are considered to be one of the best sources of protein. They help promote muscle-mass retention, are great for post-workout muscle building, and provide sustained energy for the day as they contain fats and proteins – keeping you fuller for longer.

So, eggs, including – and maybe even especially the yolk – are rich in micronutrients, vitamins, protein, and other key nutrients. Overall, they are a real asset in our diet.

If we scramble all the nutrients and their benefits together, we see that eggs can contribute to bone health and calcium absorption, they support immune function, give us energy, and help provide the nutrients needed for oxygen transport around the body.

If you are at risk of developing heart disease or diabetes, before you cut out eggs, it might be beneficial to assess your total fat and cholesterol intake from other sources, and ensure that those, together with other dietary and lifestyle choices, are healthy.

Does this mean you should have three eggs a day? No. But just like anything, having eggs as part of a healthy lifestyle and balanced diet will really get your sunny side up.

Shakshuka

Serves 2-4; depending on how many eggs you want

Ingredients

4 eggs

1 tin peeled cherry tomatoes

1 handful cherry tomatoes

2 medium tomatoes

1 teaspoon tomato paste

2 cloves garlic

¼ medium red chilli

2 tricolour peppers

1 onion

1-1½ teaspoons harissa paste (depending on spice tolerance)

½ cup fresh coriander (1 handful)

1 tablespoon olive oil

Salt

Pepper

Method

• Finely chop the onion, chilli, garlic peppers, and medium tomatoes.
• Place a deep non-stick pan onto a heated stovetop, and add the olive oil once the pan is hot.
• Add the onions and garlic to the pan, and sauté until translucent.
• Add the harissa paste, chopped chilli, salt, and pepper, and stir to release the flavours.
• Add the chopped medium tomatoes, peppers, and cherry tomatoes, allowing them to sauté for about 3-4 minutes.
• Add the tinned tomatoes, and the tomato paste, mixing all the ingredients together.
• Reduce the heat, and allow all the ingredients to simmer for a further 3-4 minutes. At this point, taste the mixture to see if you need to add extra heat or seasoning.
• Using the back of a spoon, create a well in the tomato mix into which you will crack an egg. Repeat the process for all 4 eggs, spreading them out evenly.
• Once all the eggs are cracked, cover the pan with a lid/solid splatter screen/foil.
• Leave the pan covered to cook the eggs and reduce the sauce. The length of time it takes depends on how you like your eggs done. If you like your eggs runny, reduce the sauce slightly beforehand, and cook the eggs between 5-10 minutes. The white part of the egg must be cooked, while the yolk can still be soft.
• Sprinkle the chopped coriander on top, and enjoy.

Tip: I like to vary my shakshuka from the classic, adding many different vegetables. A great tip is to make this on a weekend, and throw in all your left-over vegetables whether it be celery, fennel, mushrooms, or peppers.