Eggs! Our family LOVES them. I find them easy, delicious and there is room for tonnes of variety for other flavour combos. These little gems are my staple go to breakfast that is sure to satisfy and keep me fuller for longer.
How many eggs per week?
In my practice, I often get asked how many eggs can I eat per week? People are often concerned about the effect of eating eggs on their cholesterol levels. Having suffered bad press, research in this area suggests that one egg per day is not associated with coronary heart disease or stroke in healthy adults, however consumption of more than seven eggs per week has been associated with increased risk. Those with diabetes, however, should be cautious! Evidence indicates that people with diabetes are more efficient at absorbing cholesterol from foods than those who don’t, and so with increased dietary cholesterol intake, are at risk of cardiovascular disease.
On the whole, this is great news for egg fans like me. We can enjoy eggs as part of a healthy diet, as these are packed with nutrients – low in calories and saturated fat, rich in protein, vitamins, minerals, and other healthy nutrients like lutein and zeaxanthin, which are good for the eyes, and choline, which is needed by nerves and the brain.
Let’s get ‘cracking!’
With it finally feeling like Spring, I have started to incorporate seasonal veggies in our family meals. Fresh spring asparagus is a perfect fit for this quick and savoury frittata. When buying asparagus, choose carefully. I look for bright green stalks with tightly closed, compact tips. Asparagus is such a great source of folate, helping to build new red blood cells. Asparagus is also packed with antioxidants. It’s one of the top ranked fruits and vegetables for its ability to neutralise cell-damaging free radicals. Asparagus is great for digestive health as it is a good source of fibre and inulin which acts as a prebiotic.
The addition of fenugreek leaves and Indian spices in this recipe gives it a traditional Asian flavour profile. I actually learnt that Fenugreek is also found in some Mediterranean and African cultures, like Turkish, Egyptian, Ethiopian and Eritrean cuisines. It is rich in fibre and has quite a distinctive and bitter flavour, so go easy!
I find this egg frittata so easy to put together and really a great healthy choice to pair with some roasted sweet potatoes, multigrain roti (South Asian flat bread), quinoa, or sprouted grain bread in the morning (or anytime really!). I must confess I LOAD veggies into this recipe to give it a nutritional boost. It is a delicious way for the family to enjoy more veggies!
Are you a fan of eggs? Can’t wait to hear what you add to yours in the comments below!
So, kuch kuch hota hai? If you try this recipe, would love to hear from you! Leave a comment, rate it, or share a photo and hashtag with #desiliciousrd on Instagram and twitter! Can’t wait to see your photos.
United States Department of Agriculture, What is the Effect of Dietary Cholesterol Intake on Risk of Cardiovascular Disease
Harvard Health Publications, Eggs and your Health
Asian-Inspired Asparagus and Fenugreek Frittata
- 12 asparagus ends trimmed
- 1 tbsp olive oil
- 1/2 tsp Himalayan salt
- ½ red onion large, finely chopped
- 50 g fenugreek leaves chopped frozen, thawed
- 2 green chili fresh, finely chopped, depending on the heat factor you fancy
- ½ red bell pepper chopped in small pieces
- ½ tsp cumin powder
- ⅛ tsp amchur powder dried mango powder
- 20 g coriander fresh, finely chopped
- 6 egg
- 3 tbsp olive oil for frying
- Heat oven to 450 degrees and spread asparagus on a baking sheet. I actually roast a large batch and use in different recipes to save time.
- Toss with olive oil and 1/4 tsp salt and roast, shaking the pan occasionally, until the asparagus is lightly charred and tender, about 12 minutes.
- In a large bowl, mix together the red onion, fenugreek leaves, green chillies, red pepper, 1/4 tsp salt, cumin, mango powder and fresh coriander.
- Whisk the eggs and combine the with the vegetable mixture and mix well.
- Cut the asparagus into 3-inch lengths and arrange in a non stick skillet.
- Drizzle the oil over the asparagus and pour the egg mixture over the asparagus.
- Use a spatula to make a round frittata.
- Cook on slow heat until nearly set, tilting the pan and lifting the edges to allow the liquid egg to flow underneath, about 8-10 minutes.
- Flip the frittata in the skillet when the top is almost dry.
- Cook for just a few minutes, then flip out onto a plate. Alternatively, you can use an ovenproof pan and put it in the oven or under the broiler for a few minutes.