A Cracking Energy Boost: Unveiling the Power of Eggs

Amongst all the fad diets and so called ‘superfoods’, there's one humble ingredient that often gets overlooked but is a nutrient-packed powerhouse – eggs!  Whether you're time poor, juggling work, family, and personal commitments, or striving to maintain balanced hormones, integrating eggs into your diet can be a game-changer.  Let me share with you the benefits of eggs, not only for fuelling your body, but also for elevating your culinary creations.

Fuelling your body:

Protein & Fat

Eggs provide an abundance of nutrients for overall wellbeing.  They are a high-quality/ complete protein, meaning they contain all nine essential amino acids.  These are essential for the growth and repair of our body cells like muscle cells, hormone production, immune function and have structural roles, like collagen in our skin and joints.  Adequate protein intake is crucial to sustaining energy levels throughout the day and promoting satiety, so you avoid that mid-afternoon energy slump. 

Make sure you eat the yolk, as that’s where most of the healthy fats (mono-unsaturated and poly-unsaturated fats) are found, as well as other nutrients.  Fat and protein take longer to digest than carbohydrates, so having eggs with your toast in the morning helps provide long-lasting energy, rather than leaving you feeling drained, hungry and irritable before lunch.

B Vitamins

Furthermore, the presence of B vitamins in eggs, including vitamin B12, riboflavin, pantothenic acid and folate, supports energy metabolism by helping convert the food you eat into energy.

Selenium & Iodine

Selenium and iodine help support thyroid function, which is essential for regulating metabolism and energy production in the body.

Phosphorus

Phosphorus is vital for the production of adenosine triphosphate (ATP), which is your body’s energy source, produced from breaking down the carbohydrate, protein and fat you consume from food.

Eggs also contain other nutrients like vitamin D, vitamin A as retinol, zinc, choline, lutein and zeaxanthin.

Culinary Versatility

Beyond their nutritional attributes, eggs are incredibly versatile in the kitchen, and for busy individuals, including eggs in your meals can be ideal as they’re fast to cook, whilst giving your meal a nutritious boost.  

Omelettes, quiches and frittatas can be packed with nearly any ingredient from your fridge, like vegetables such as sweet potato, courgettes, kale; herbs; cheese or chicken.  Many dishes can be topped with a poached or fried egg, like a delicious risotto, stir fry or the beloved avocado on toast, or add a beaten egg to a stir-fried veg and rice dish.  However, don’t forget the classic boiled egg, my least favourite (all I’m saying is watch where you eat that smelly little thing).   

Egg-citing Flavourful Meal Ideas:

• Ramen Noodle Soup with Soft-Boiled Eggs

• Classic Egg and Soldiers

• Middle Eastern Shakshouka

• Pea and feta fritters

• Vegetable and egg stir-fried rice

• Eggy bread (aka French toast) with Greek yoghurt, berries and maple syrup

• Herby feta Frittata

• Savoury cabbage pancakes (okonomiyaki)

• Risotto with poached egg

• Scrambled eggs with garlicy spinach and toast

Cooking

Eggs also serve a purpose when cooking:

Binding: Eggs act as a binder, holding ingredients together, such as burgers and fritters.

Aerating: When beaten or whisked, eggs trap air, providing lightness and fluffiness to baked goods, like cakes, soufflés and meringues.

Emulsifying: Eggs enable oils and a liquid to be blended together without separating, like mayonnaise or salad dressings.

Thickening: When eggs are heated with milk, it’s consistency thickens, when making fresh custard.

Glazing and coating: Beaten eggs can be brushed over pastries to help make them more golden in the oven, and they can help coat food with breadcrumbs, like fish cakes.

With the battle of a busy, stressful modern life, prioritizing our health and well-being is paramount.  By incorporating nutrient-dense foods like eggs into our diet, we can provide our body with an excellent source of fuel to help us thrive.  So, whether you're after a protein packed breakfast, a flavourful lunch, or a quick and satisfying dinner, eggs are your secret weapon for a delicious and nutritious meal.

If you're struggling with feeling exhausted all the time, book a free call (below) to learn more about how I can help you.