Abby Ixer’s Nutritious Food: Baked Eggs For Easter

Published on: 2 Apr, 2015
Updated on: 2 Apr, 2015

Dietician Abby Ixer.

Abby Ixer is a registered dietician with a passion for food and nutrition. She moved to Guildford four years ago and is currently working in the area of health promotion, delivering healthy lifestyle programmes and giving dietary advice to groups around west London.

She says: “There is a vast array of information available about nutrition and it is often difficult to know what to believe. In this column I aim to tackle some of these issues by sharing some of the science behind specific health claims and providing practical ways of improving health through nutrition. I will share my tips about where to find local and seasonal produce and share some of my own recipes to incorporate these into everyday life.

“Please feel free to post a comment if there are any areas you would like to see featured.”

Around this time of year, there is only one thing on the nation’s mind – Easter! It’s not just the appeal of a long weekend, but the endless mountain of chocolate eggs to get through. So if you’re sick of thinking about eggs of the chocolate kind, why not use the traditional version?

Eggs are a great source of protein and are rich in a number of vitamins and minerals, including vitamins A, D, B12 and selenium. Selenium is important for producing antioxidants, which help the body to prevent and repair damage. They are quick to prepare and cook, incredibly versatile and can be used in sweet of savoury dishes.

There is no recommended limit on how many eggs we should eat each week, but it is important to try and cook them without added fat or salt. Despite what many people believe, eggs in moderation will not cause high cholesterol. Eggs do contain some dietary cholesterol, but this type does not have a significant impact on blood cholesterol. The amount of processed food and saturated fat that we eat has a much greater effect on cholesterol levels.

For the freshest free range eggs, head to Guildford Farmers’ market on the first Tuesday of every month. Collaroy Farm and Hunts Hill Farm sell fresh eggs straight from the farm, so why not grab some and try out this recipe? These baked eggs are delicious and packed with nutrients, and a tasty relief from all that left-over chocolate!

Baked Eggs

(Serves 2)

Ingredients:

4 free range eggs
1 tin green lentils, drained and rinsed
1 medium onion, finely chopped
1 garlic clove, finely chopped
1 red pepper, chopped into small pieces
1 tin chopped tomatoes
Pinch black pepper
½ tablespoon dried mixed herbs
½ tablespoon chilli flakes

Cook the onion and garlic in a little olive oil in a large flat frying pan on a medium heat until softened. Add the red pepper and lentils and allow to cook for a few minutes.
Mix in the chopped tomatoes, chilli and mixed herbs. Bring to the boil, then reduce the heat and simmer for 10-15 minutes, or until the sauce has reduced.
Make four gaps in the mixture and crack one egg into each hole.
Bake in the oven at 180°C until the eggs are cooked through and serve. The yolks should be runny so keep an eye out as they can quickly overcook.