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Eggy, eggy, eggy, oi, oi, oi


Eggs.

The ultimate food.

Versatile, nutritious and super tasty.

Fry, bake, scramble, boil – you name it – you can pretty much do it with an egg.


An eggcellent (excuse the pun, I couldn't resist!) and in-expensive source of high-quality protein. Over half of the protein in the egg is found within the white with the yolk being the fat source in the egg.

However – the egg as a whole is a nutrient dense food bomb. Packed full of vitamins and nutrients – eggs are rich sources of selenium, Vitamin A, D, E, K and B, zinc, iron, copper, the list goes on.

Once considered not a good food option for those with high-cholesterol levels, due to the cholesterol levels found in research has later show that food


Food hack:

To see whether an egg has gone off – a brilliant way to test is to do the float test. Submerge your eggs in a bowl or mug full of water. If the egg stays on the bottom of the mug/bowl – it’s still ok to eat – if it loses contact with the bottom or floats to the top – discard it as it means there is air in the egg – and it has gone off.


Egg safety:

The biggest concern with eggs is around salmonella. However – if possible always choose to eat an egg under the British Lion Code of Practice. It used to be advised that children and pregnant women shouldn’t eat raw or lightly cooked eggs – but under the Food Standards Agency, these guidelines have now changed to say it’s safe for infants, children, pregnant women and the elderly to eat raw or lightly cooked eggs under the British Lion Code of Practice.


Quick Eats: Chili fried eggs


Add oil to a frying pan. Enough just to cover the base of the pan.

Chop fresh (ideally red) chili. If you don’t have fresh, you can substitute with dried chilli flakes.

For 2 eggs, I like about half a tsp – maybe a tsp of fresh. Add more or less dependent on your taste preference.

Add to the oil and add in turmeric and smoked paprika (about 1/2tsp of each). Until just sizzling (this wont take long at all.)

Crack in your eggs and sprinkle with salt and pepper. Leave to cook. It will be done when the white has gone from transparent to solid white and the yellow is still runny (unless of course you like your yolk sold).

Serve on buttered toast.

Delicious for breakfast on their own or with bacon or as an easy supper.



Spagetti Carbonara

An all time favourite deliciously comforting meal for when you need something filling and quickly. Pasta, eggs, cheese and bacon – what more could you want!


Ingredients:



Method

  • STEP 1

Put a large saucepan of water on to boil.

  • STEP 2

Finely chop the 100g pancetta, having first removed any rind. Finely grate 50g pecorino cheese and 50g parmesan and mix them together.

  • STEP 3

Beat the 3 large eggs in a medium bowl and season with a little freshly grated black pepper. Set everything aside.

  • STEP 4

Add 1 tsp salt to the boiling water, add 350g spaghetti and when the water comes back to the boil, cook at a constant simmer, covered, for 10 minutes or until al dente (just cooked).

  • STEP 5

Squash 2 peeled plump garlic cloves with the blade of a knife, just to bruise it.

  • STEP 6

While the spaghetti is cooking, fry the pancetta with the garlic. Drop 50g unsalted butter into a large frying pan or wok and, as soon as the butter has melted, tip in the pancetta and garlic.

  • STEP 7

Leave to cook on a medium heat for about 5 minutes, stirring often, until the pancetta is golden and crisp. The garlic has now imparted its flavour, so take it out with a slotted spoon and discard.

  • STEP 8

Keep the heat under the pancetta on low. When the pasta is ready, lift it from the water with a pasta fork or tongs and put it in the frying pan with the pancetta. Don’t worry if a little water drops in the pan as well (you want this to happen) and don’t throw the pasta water away yet.

  • STEP 9

Mix most of the cheese in with the eggs, keeping a small handful back for sprinkling over later.

  • STEP 10

Take the pan of spaghetti and pancetta off the heat. Now quickly pour in the eggs and cheese. Using the tongs or a long fork, lift up the spaghetti so it mixes easily with the egg mixture, which thickens but doesn’t scramble, and everything is coated.

  • STEP 11

Add extra pasta cooking water to keep it saucy (several tablespoons should do it). You don’t want it wet, just moist. Season with a little salt, if needed.

  • STEP 12

Use a long-pronged fork to twist the pasta on to the serving plate or bowl. Serve immediately with a little sprinkling of the remaining cheese and a grating of black pepper. If the dish does get a little dry before serving, splash in some more hot pasta water and the glossy sauciness will be revived.


(Recipe from BBC Good Food – Ultimate Spaghetti Carbonara)

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