Eggelicious Ideas for the Perfect Egg!

Article written by Christine Arrulapen.

Eggs are packed full of nutrition. They contain more than 13 different essential nutrients, high quality proteins, healthy fats (including omega 3’s) and antioxidants.^{1, 2} To find out more about the nutritional value of eggs, read our article titled The Egg – A Friend or Foe?. Apart from their nutritional value they are a tasty, affordable and versatile addition to a well balanced diet. But to get the most flavor and value out of your eggs it is important to store them appropriately.

Egg Storage

Eggs are best stored in the refrigerator in their original carton. The carton can reduce water losses, helps to prevent other flavours from being absorbed into the eggs and prevents any messy breakages.² Eggs that are adequately stored will keep for 6 weeks from the date they were packed. To test an egg’s freshness, gently drop a raw egg (still in the shell) into a bowl of water. Fresh eggs will sink while older eggs have a tendency to float because there is more air trapped at its base.²
Fresh eggs are perfect for poaching and frying as they will better retain their shape while older eggs are better for hard-boiling, scrambling, making omelettes and frittatas and using in bakery products.

Cooking with Eggs

When it comes to cooking, eggs are versatile with so many different ways to cook with them. Here are some tasty suggestions to incorporate eggs into your diet.

Poach eggs and serve with some sautéed mushrooms, steamed English spinach and tomato chutney which is perfect for a big Sunday morning breakfast. Or try poaching eggs the Italian way by cooking up a tomato salsa type sauce and poaching the eggs in this sauce.
Make fried rice by mixing chopped vegetables, ham, egg omelette and cooked rice (or cauliflower rice) together. Stir fry with a dash of soy sauce and sesame oil. Or try our online Special Fried Cauliflower Rice recipe.
Make a Chicken Caesar salad by adding boiled eggs, cos lettuce, bacon, chicken and croutons for more of an exciting and hearty salad.
Mash a boiled egg and add some ricotta cheese as a sandwich filling or topping for whole grain crackers as a late afternoon pick-me-up.
Make an omelette by adding your favourite vegetables to beaten eggs. There are also some great omelette recipes on our website such as the Pumpkin & Eggplant Omelette or for something a little cheesy try our Ricotta Omelette.
For a quick mid-week dinner make a vegetable frittata by adding lightly fried vegetables in an oven proof frying pan, add some beaten eggs and then transfer them to the oven till the eggs are set. If you’re indulging, some grated cheese can be sprinkled over the top. Try our Zucchini and Ricotta Frittata recipe from the Tony Ferguson Cook Book.
Use a simple egg omelette as a wrap for vegetables or meat. Try our online Egg rolls and Mixed Vegetables recipe.

Eggs are not only packed full of nutrition but are also tasty, affordable and can be cooked in a number creative ways. So why don’t you try one of our eggelicious suggestions today!

References

Egg Nutrition Advisory Group (ENAG), February 2008. Position Statement for Healthcare Professionals - The Role of Eggs in a Healthy Diet [Online]. Available at http://enag.plustwo.com.au/system/attachments/28/original/eggs_healthydiet.pdf?1240960165 [Accessed 22nd July 2009].
Eggs.org.au, 2009. Health & Nutrition [Online]. Available at http://www.eggs.org.au/health-and-nutrition [Accessed 29th July 2009].

Last updated 21 August 2009