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Eggs - tasty, quick and healthy

Aubergine baked tomatoes

Sponsored by British Lion eggs

There's a reason more than 10 billion eggs are eaten in the UK every single year - they're tasty, quick and easy to cook, and low in calories while still being packed full of important nutrients like vitamin D, vitamin B, and protein.

So the next time you're stuck for a meal, consider the humble eggs sitting in the back of your fridge. You can whip up a veggie baked egg in minutes, or a spicy chilli-and-coriander scramble, or, if you're feeling extra-continental, a summery salad Niçoise.

Keep your eyes peeled for British Lion eggs - the British Lion mark on eggshells and egg boxes means the eggs have been produced to the highest standards of food safety, making them a perfect way to feed the family.


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Creating tasty and nutritious meals with eggs is easy – and the good news is there is no need to worry about the number of eggs you eat as all major UK heart and health organisations have lifted previous limits on egg consumption.

It is now known that it is saturated fat, not the dietary cholesterol found in foods such as eggs, that can adversely affect blood cholesterol.Britsh Lion Eggs

For hundreds of delicious recipe ideas, visit www.eggrecipes.co.uk


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Meals in minutes 

Eggs are a natural food, rich in good-quality protein and are not high in fat. A medium egg contains less than 80 kcal.

It has happened to us all - it's dinner time, but after the day you've just had, the thought of peeling, chopping, whizzing, roasting, and stirring endless pots and pans in a hot kitchen is just not happening. And although you could just throw in the (kitchen) towel and opt for the greasy takeaway, you'd still like to have a nutritious meal. 

Enter the egg - from your corner shop, supermarket or back of the fridge. Loads of egg recipes take only a scant ten minutes to cook, making it one of the fastest foods there is, and it's healthy to boot. In minutes you can have a super-speedy main course, plus it's easy to get the kids involved.

Five quick ideas to help you rustle up a filling meal in no time:

  • Experiment with your omelette fillings for a delicious teatime snack. You can have delicious basic omelette, or add some vegetables to the mix and make a Spanish omelette, and tuck in!
  • Baked eggs are a low-calorie option that the whole family will enjoy. Place an egg and your favourite vegetables in a ramekin and bake for 15 minutes.
  • A salad Niçoise is easy to bring into work for a healthy lunch. Boil a couple of eggs and mix with tuna, olives, French beans and anchovies. Serve with a classic French dressing.
  • Scrambled eggs may be a breakfast favourite but there's no reason why they can't make a delicious lunch or dinner instead. Try adding your favourite spices (chilli or coriander work well) and line the inside of a pitta bread with lettuce. Fill the pittas with the scrambled egg and enjoy straight away.
  • Fried eggs are healthier than you think – they don't absorb much fat from the pan. Try frying chorizo, sweet potatoes and peppers in a large pan until slightly brown. Form wells in the mixture and carefully crack eggs into the holes. Cook for five minutes and serve hot.

Eggs are an incredibly flexible ingredient and match so many flavours - corned beef and egg hash, eggy sweet potato and pepper bake, even vegetable biryani. For heaps of meal ideas, go to eggrecipes.co.uk.

And to make your beating and whisking even simpler, eggcessories.co.uk offers a swathe of nifty gadgets to help you get 'cracking' (fnar) in the kitchen.   

The good egg - why eggs are healthier than you think

  • Eat as many eggs as you like! Previous advice about limiting egg consumption due to cholesterol has been overturned. It's the saturated fat - not the cholesterol - in foods which can raise blood cholesterol. All leading UK health and heart advisory groups, including the Food Standards Agency and British Heart Foundation, have removed their limits on eggs for the general population.
  • Consuming a diet that's high in protein may help you feel fuller for longer and, therefore, help if you're trying to stick to a slimming diet because you feel less hungry.
  • Eggs are naturally rich in vitamin B2 (riboflavin), vitamin B12 and vitamin D. They also contain vitamin A and a number of other B vitamins, including folate, biotin, pantothenic acid and choline, plus essential minerals and trace elements such as phosphorus, iodine and selenium. All in all, eggs make an important contribution to a healthy diet.
  • Eggs are also rich in good-quality protein and are not high in fat. A medium egg contains less than 80 kcal.

Look for the Lion

When choosing your eggs, look for the British Lion mark. It's a symbol which guarantees that the eggs have been produced to the highest standards of food safety.

All Lion Quality eggs come from British hens which have been vaccinated against salmonella.

The stamp also means that the eggs can be traced back to the farm where they originated, and their freshness is guaranteed by the 'best before' date on the shell. 

Buy your eggs from a reputable retailer, which has transported the eggs and stored them below 20°C. Always use eggs before their best-before date and store them in their box away from strong-smelling foods, as eggshell is porous. 


Do you have questions about eating eggs while pregnant, or when to start cooking eggs for your baby? Click here for more information.

Last updated: over 3 years ago