Happy chickens, happy eggs

Maybe the only eggs you are eating this weekend are of the chocolate variety. But let’s not forget the nutritional hen-laid eggs.

Eggs are a perfect source of protein containing all the amino acids needed to repair itself and all the nutrients we need to support growth: iron, zinc, vitamin A, vitamin D, B-vitamins, and omega-3 fatty acids. Eggs also contain choline, a B-vitamin required for normal brain function, and lutein, which can help to reduce the risk of eye disease.

Many people avoid eggs, or remove the yolk, because of the high cholesterol content but the body can regulate this if the diet is low in sugar and saturated fat. Egg consumption helps prevent chronic age-related conditions such as coronary heart disease, loss of muscle mass, eye degeneration, hearing loss and memory loss. Eggs are one of the few dietary sources of vitamins K and D, which work together to keep bones strong. They also contain sulfur and lecithin, substances that help the liver with digestion and detoxification.

The nutritional value of eggs has been found to vary. The organic, free-range variety contains more vitamins and good fats, and less cholesterol than eggs laid by battery hens. This is because the chickens are fed organic feed without growth hormones or antibiotics. Free-range means that the chickens see the light of day and their feet come in contact with the earth. If the chickens are allowed to roam but are confined to the barn, this is not adequate. Pastured hens You can tell an egg has a higher nutritional content by the deeper yellow yolk and richer taste.

Eggs are extremely versatile. They can be cooked in many different ways, including poaching, scrambling and boiling. Omelets or frittatas loaded with vegetables are a healthy way to start the day. They can also be eaten cold any time.

Try this recipe for egg salad that puts a different twist on the standard egg salad sandwich.

Egg salad with a kick

6 hard-boiled eggs

Mayonnaise

Red onions, chopped

1 tbsp. cayenne pepper (or to taste)

½ tbsp. turmeric

Sea salt and fresh ground pepper

Mung bean or alfalfa sprouts (or your favourite sprouts)               

Romaine lettuce or spinach (or any dark green leafy vegetable)

Crush the eggs with a fork and mix all the ingredients together in a bowl. Spoon onto sprouted grain bread and top with sprouts and lettuce. For a gluten-free option, replace bread with quinoa and honey crispbread.

Whatever you do with your eggs, remember choose eggs from happy chickens. Happy Easter everyone!