Our quest is for diverse, indigenous cuisine brought by the many ethnic people to St. Maarten from all over the world. We have done well and covered many ethnic groups – not all yet by any means – we have had some input about wines; we have covered high-days and holidays and have looked at individual foods, resolutions and certain celebrations.
Egg yolk vilification; no bad eggs here!
We constantly hear about what is good and what is bad for you (food, i.e.)! One thing that is certain is that the low-fat, low-carb diets everyone was told were so good for you are not!
We keep seeing the likes of the following: A health charity has warned that urging people to follow low-fat diets and to lower their cholesterol is having “disastrous health consequences.”
What is definitely unhealthy they are now saying is sugar! Sugar is snuck into everything low-carb, low-fat to make it taste nice. There is no need for sugar in whipped cream or mayonnaise or even water whether it is the real deal or synthetic. Processed foods are not on. Processed foods labelled “low fat”, “lite”, “low cholesterol” or “proven to lower cholesterol” should be avoided at all costs
One of the bad boys out there regarding fat, they said, was the egg! “Oh my goodness; never eat the yolk!” they said, “have a plain white-only omelette; so much better for you!” Now we hear the thoughts and studies on a healthy diet have been completely reversed, especially on the good, old egg.
The good news: “Eating an egg a day, yolk included, does not increase the risk of cardiovascular disease in healthy people.” We have long heard that egg-white omelettes and other yolk-free recipes are healthier to eat, but if you toss out your egg yolks, you’re also tossing out some of the most nutritious parts of the egg. Egg yolks have been unfairly vilified for decades because they contain cholesterol and saturated fat. However, it is the cholesterol and saturated fat in animal foods like egg yolks that are beneficial for your health. Consuming whole eggs is vital. The goodness of eggs is found in the yolk (containing over 90 percent of an egg’s calcium and iron) and the white (containing nearly half the egg’s protein). Eating more eggs is a great way to give yourself a health boost.
Eating whole eggs every day will benefit you in the following ways:-
Eggs help to improve performance
Eggs make you feel full for longer. One large egg supplies 6g of high-quality protein and a large variety of essential nutrients, with the exception of vitamin C, which is why fruit or orange juice with an egg and whole-wheat toast provides the perfect breakfast. (Now we are hearing more and more that we do not HAVE to have breakfast – but that is for another day.)
Eggs can help to iron out problems
People with mild iron deficiency experience symptoms of tiredness, headaches and irritability. The iron in egg yolk is in the form of the most readily absorbable and usable form of iron in food and more absorbable than the form of iron in most supplements.
Eggs improve nutrient adequacy of the diet
The nutrient density of eggs makes them a valuable contributor to a nutritious diet.
Eggs do not increase blood cholesterol
Numerous studies have clearly demonstrated the lack of a relationship between egg intake and coronary heart disease. Eggs should be recognized as an inexpensive, versatile and easily digestible source of protein.
Eggs can help to promote weight loss
Eggs with toast can satisfy your hunger more than regular breakfast cereals. “Several researches have claimed that starting the day with an egg-breakfast increases satiety in overweight people and may help with weight loss.”
Eggs help to promote brain health
Eggs are an excellent dietary source of choline, one egg per day will provide 28% of a pregnant woman’s choline requirement. It also helps the aging brain. Choline is of extreme importance during pregnancy and lactation. It is critical for foetal brain development and lifelong memory enhancement.
Eggs help to prevent cataracts and to protect eye sight
A great dietary intake of eggs, spinach, and broccoli is associated with a significant decrease in cataracts and age-related lens and retinal degeneration, the leading cause of blindness in the elderly.
Eggs provide the best quality protein
Protein is one of the most important elements of our diet
Eggs can help to protect our bones
Eggs are one of the few natural food sources of vitamin D, our sunshine vitamin.
Eggs promote healthy hair and nails
Many people report faster-growing hair after adding eggs to their diet. You can cut down on spending your hard earned money on all those bottles of pills containing zinc, sulphur, vitamin B12 and vitamin A.
Remember, of course, that eggs are not the Be-all and end-all miracle food. You should still limit refined (white) starchy foods and added sugars (especially synthetic sweeteners) and salt. Eating a diet rich in full-fat dairy, such as cheese, milk and yoghurt, can actually lower the chance of obesity. Eat lots of the good stuff like olive oil, avocado and almonds, and increase omega-3 fats from fish oil – these all go well with eggs anyway.
Recipes
There are so many recipes for eggs. Hopefully, these easy ones will ring the changes on your menu.
Eggs in a Cloud
Ingredients
2 eggs
Pinch kosher salt per egg
¼ cup grated Gruyere cheese
Method
Preheat oven to 450° F
Line a baking sheet with parchment paper or one of those silicone mats.
Separate the egg yolks from the white cleanly.
Place egg whites in a very clean mixing bowl.
Add a pinch of salt to the egg whites, whisk until stiff peaks form.
Gently fold in the grated cheese.
Create two mounds of whisked whites on the lined baking sheet so that they look a bit like a cloud.
Make a small well in the centres of the whisked whites.
Pop into the centre of the oven for 3 minutes.
Remove and add an egg yolk to the centre of the clouds.
Return to the oven and bake 3 more minutes.
A grind of fresh black pepper on top and enjoy straightaway.
Jalapeño-Cheddar Scones
With poached egg, salsa and avocado
Ingredients
2 cups flour
2 tsp baking powder
Good pinch salt
8tbl cold butter, cubed
½ cup cream
3 eggs, divided
3 ozs sharp cheddar cheese, grated
1 small jalapeño pepper, deseeded and finely minced
Method
Preheat oven 400° F
Melt 1 tbl butter, sauté jalapeños until soft, 2 minutes, cool.
Place them in a bowl with the cheese, coat with 1 tbl flour.
Combine remaining flour with baking powder and salt.
Cut in remaining butter until coarse crumbs.
Lightly whip two eggs and cream, add to flour-butter mixture.
Fold mixture until it begins to come together.
Add cheddar-jalapeño mixture to the dough, mix lightly.
Turn dough out onto a well-floured surface; knead gently for less than one minute.
Pat dough out to ¾- to1-inch thickness, cut into circles with biscuit cutter.
Brush scones with egg wash.
Bake 25 minutes until golden brown.
Serve with salsa, sliced avocado and poached egg.
Migas – a much loved TexMex dish.
Ingredients
2 tbl vegetable oil
1 small onion diced
1 clove garlic
Small can green chilies
½ cup broken tortilla chips
4 eggs
½ cup shredded cheese
Salsa, sour cream, cilantro to top
Method
Heat oil in frying pan
Add onion, garlic, and pinch salt - stir until translucent
Add green chilies and chips; stir until chips are slightly soggy
Add eggs, stir until cooked
Add cheese until melted
Serve with toppings of your choice
Indian Scrambled Eggs
Ingredients
4 eggs, beaten
2 small green chillies chopped
2 cloves garlic chopped
1 small onion chopped
1 small tomato chopped
2 tbl oil
1 tsp turmeric powder
1½ tsp red chilli powder
2 tsp cumin-coriander powder
1 tsp garam masala
Pinch salt
Method
Heat oil in a pan; add green chillies and garlic, sauté briefly.
Add onions, cook until translucent.
Add tomatoes, cook about 2 mins.
Add spices, mix well.
Add eggs, scramble them thoroughly.
Remove from heat.
Serve with toast or make sandwiches for a picnic lunch.
Eggs with Asparagus, Spring Onion tops and Oyster Sauce
Ingredients
3 large eggs
3 to 4 asparagus spears cut into ½ inch pieces,
¼ cup spring onion tops, sliced thinly
1 cup non flavoured oil
1 tbl oyster sauce mixed with 1tbl water
Kosher salt
Method
Use a wok in this recipe
Set a two-cup metal bowl next to the stove.
Place wok over high heat and add1 inch oil in the base.
Gently crack eggs into a small bowl.
When oil is hot, gently slide eggs into the oil, loosen with spatula if necessary.
When eggs are just set, place them onto a plate
Carefully pour out most of the oil into the two-cup metal bowl.
Put wok back on flame, add asparagus and spring onions.
Cook until asparagus is still crisp tender.
Place veggies on top of the eggs, drizzle with oyster sauce.
