The simple, inexpensive, unassuming egg is a powerhouse of nutrition, and possibly, one of the easiest foods to prepare. Even those who don’t cook can master the fried egg, and when you need the ultimate comfort food, a boiled egg with toast is just about perfect.
Eggs are one of nature’s most nutritious foods. They are an excellent source of high quality protein and packed with 14 essential vitamins and minerals including iron, zinc and choline, vitamins A, D and E, and B vitamins such as folate, B6 and B12.
With 70 calories per large egg, they’re also a smart choice to help keep your weight in check.
Some interesting egg facts:
- The longer and hotter you cook your eggs, the more nutrients you may lose. So don’t overcook them.
- There are more than 1,000 egg farmers and farm families in Canada who produce fresh, local and high-quality eggs.
- A fresh egg will sink in water while an older egg will float.
- Wondering if an egg is hard-cooked or raw? Simply spin it. A hard-cooked egg will spin longer than a raw egg.
- Eggs are used in baking to puff up food when air is beaten in them. An egg white can expand to eight times its volume!
Spring “Deviled Eggs”
A true egg classic is the deviled (or salad) egg. There are many variations but keep the ingredients simple as the taste of the egg, dressing and a few simple herbs are all you need!
- Hard cook your eggs. Put in a saucepan, and cover with water. Bring to a boil and immediately turn off the heat. Leave 20 minutes, drain, cool, then peel the eggs.
- Slice each egg lengthwise and carefully pop-out the yolk into a separate bowl.
Now the fun part:
- Mash the yolks with a fork and add salad dressing until moist. Mayonnaise is the classic choice, but a combination of mayo and thick Greek Yogurt can be used.
- Add your choice of extras, e.g. finely chopped celery, parsley, chives, or dill. For a Mediterranean twist: finely chopped sun dried tomatoes
- Flavour with salt and pepper. Some prefer a dash of curry power.
- Fill each white half using a fork, or if preferred, use a piping bag.
- Sprinkle with chopped herb of your choice, or a dash of sweet paprika (classic choice).
- Decorate with a choice of toppings, e.g. a slice of radish, half an olive, smoked trout, a bit of cooked bacon, even caviar.
Keep in the refrigerator before serving.
Quail Eggs: Tiny Beauties
Quail eggs taste just like hen’s eggs but the small size makes them perfect for small snacks eaten fried or hard boiled.
Cooked quail’s eggs make an elegant addition to salad, soup, or an appetizer tray. Peel and use whole, or make tiny deviled eggs!
Tips: The membrane is thicker than chicken eggs, so quail eggs can be a bit tricky to crack and peel. They take more time so be patient.