Eggs Eggs Eggs
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Unless you’re allergic to them, eggs are a fantastic staple if you are looking to heal your gut. They’re full of protein and healthy fats that nourish the lining of your gut. They’re easy to digest, and they help to balance your blood sugar, reducing your cravings for the junk food that feeds the nasty microbes in your gut.
I’m particularly fond of eggs at breakfast time. A good protein hit in the morning sets you up for balanced blood sugar throughout the day, which is the key to staying sensible with food. Vege omlettes are a fantastic brunch option in the weekends.
Eggs are also super easy, it takes literally 2 mins to scramble or fry them on the go. Poached eggs was something I learnt to master over time, as I’m quite addicted to the runny yolk. And boiled eggs are a fantastic snack to put in your lunchbox or handbag, when you need a protein hit to keep you going.
Buy organic or at least free range. Chickens who roam are feasting on bugs and insects that improve the nutrient density of the eggs that you’re eating.
Fried Whisked Egg and Fried Whole Egg
Serves 1
Ingredients:
2 organic free range eggs
1T olive oil
Directions for fried whisked egg mix:
Break eggs into a bowl or cup and whisk until mixed.
Heat olive oil in a non-stick frying pan at medium/high heat for 2 mins.
Put eggs into the pan and allow to cook for approx 1 min until it solidifies underneath.
Use a spatula to turn the egg mixture over and cook the other side (approximatley 1 min).
Serve on root veges, roasted kumara or potato hash, life changing loaf or a good quality gluten free bread.
Season with salt and pepper
Serve with sides of cooked leafy greens, roasted tomatoes, avocado or guacamole, or a breakfast salad (which is actually really yummy for breakfast when paired with the savoury eggs!)
Directions for fried whole egg:
Heat olive oil in a non-stick fry pan at medium/high heat for 2 mins.
Crack the egg straight into the fry pan, hopefully retaining the separation between yolk and white.
Allow to cook for 1-2 mins and flip with a spatula when the underside is cooked.
Cook for another 1-2 mins and serve while hot.
Can sprinkle with chilli flakes (for some extra bite) and salt and pepper.
Omelette
Serves 1
Ingredients:
1 or 2 organic free range eggs depending on your appetite.
1T of water for every egg (so if it is a 2 egg omelette you will need 2T water)
1tsp olive oil
Directions:
Heat a large fry pan on medium for 2 mins. Add the oil.
Crack eggs into a bowl and add water, whisking gently until well mixed.
Pour the egg mixture into the frying pan, so that it is very thinly spread.
Allow to cook for approximately 2 mins.
Place your omelette ingredients (my favourite are stir fried veges) on half the egg mixture.
Use a flat spatula to form a lid on the top of the omelette.
Cook for another 30 secs or so and then plate immediately.
Poached Eggs and Boiled Eggs
Serves 1
Ingredients:
2 organic free range eggs
Directions for poached egg:
Fill a small saucepan or deep frypan approximately 2/3 full with water and bring to a rolling boil.
Turn down the heat until the water is bubbling at a very mild simmer.
Carefully crack the eggs into the water, or crack first into a cup and then ease into the water.
Cook for 4 mins which should give you a perfectly cooked white with a runny yolk.
Remove the egg from the water with a slotted spoon.
If you wish you can pat it dry with a paper towel and season with salt and pepper.
Serve immediately.
Directions for boiled eggs:
Place as many eggs as you wish to boil in the bottom of a saucepan so they have heaps of space around them, and cover with cold water that is 10cm above the height of the eggs.
Bring to a rapid boil on high heat.
Once the water is boiling, set a timer for how long you wish to cook them for.
HOW LONG TO BOIL EGGS
For soft-boiled eggs: 4 minutes
For slightly soft-boiled eggs: 5 minutes
For custardy yet firm soft-boiled eggs: 6 minutes
For creamy hard-boiled eggs: 7 minutes
For firm yet still creamy hard-boiled eggs: 8 minutes
For very firm hard boiled eggs: 9 minutes
When the time is up, remove the eggs with a slotted spoon and either serve hot in the shell. Or place under running water or in a bowl of cold water to stop them cooking.
Peel and season with salt and pepper.