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A box without hinges, key, or lid,
Yet golden treasure inside is hid.
A favourite riddle that we asked each other as kids. Despite of being born in a Tulu Brahmin family egg was definitely a favourite food. Actually Sunday evenings, it was a ritual where three or 4 families got together and we made omelettes.
My favourite omelette recipe other than the omelette at the “Gaadi” in Manipal
Spinach Garlic Omelette.
2 eggs,
2tbsp. Of spinach
2 tbsp. Of grated cheese.
1tbsp or tittered to taste garlic.
1tbsp. Milk.
Salt and pepper to taste
Butter to grease the pan
Method:
Whisk all the eggs, spinach milk salt and pepper.
Grease an omelette pan roast the garlic on it. Spread the cheese and immediately pour the egg mixture.
I prefer a non stick pan as the omelette comes out easy and clean.
Toast with sunny side up bull-eye was another favourite. Eventually somehow eggs just exited from the menu and now even from the house. So what’s it with eggs…
Eggs and milk make the gold standard for protein they have the highest biological protein value. The caloric value of egg is only 75 calories but it has 7gms of high quality protein. 5gms of fat, 1.6gms of saturated fat along with irons, minerals and cartenoids.
It has great immune building nutrients like Lucien, zeaxanthin. Carotenoids reduce age related macular degeneration, which is one of the major contributors to age related blindness. The choline content of the eggs allows brain development and memory enhancement.
However eggs are pretty fragile too. They require proper storing in refrigerator, proper cooking to kill potential bacteria. Though eggnogs with fresh raw eggs blended with milk vanilla were part of growing up, thankfully they are no longer considered healthy options. Unless of course one uses pasteurized eggs something’s I have still not figured out.
Eggs are really amazing, they help baked food to rise, and they help to bind ingredients, in case people are dealing with allergy issues or religious affiliations do not allows then substitutes are available.
| Egg nutrient | Function | Substitute |
| Protein | Helps in body building, muscle repair, hormones and enzymes | Cheese, nuts, pulses, lentils, beans, linseed |
| Fat. | Is essential too. Particular the cell membranes need fat. Lecithin in the eggs helps to break bigger fat globules to smaller ones. This processing helps in generating energy. Lecithin also helps in preventing gallstones. Fats also help in processing fat soluble vitamins. | Lecithin can be got from soya lecithin granules. However the fats got from nuts, seeds, fish or meat are all different. |
| Vitamin A | Is a fat soluble vitamin. Needed for night vision. Healthy skin, but is harmful if excess. | Can be obtained from full hard cheese. |
| Zeaxanthin | This belongs to the carotenoid family and is useful against macular degeneration which is often seen in age related blindness. | Maize the common yellow maize or corn on cob are both great alternate sources for zeaxanthin Saffron, spinach, lettuce, oranges and peas are other sources |
| Vitamin D | Is a natural forming fat soluble vitamin. It is essential for the absorption of calcium and is therefore needed for bones and teeth. Not to mention protection from multiple sclerosis and cancer. | Exposure to sunlight. Butter or full fat hard cheese is good source. |
| Vitamin E | Essential for wound healing and is an antioxidant. It prevents sore skin. It is a fat soluble vitamin | Can be sourced from sunflower seeds, almonds, hazelnuts. |
| Folic acid | Is believed to prevent heart attacks, strokes and senility. It is essential for the transport of oxygen within the body. It is also essential to prevent spina bifida in children | Green leaves like Kale, spinach, Brussels sprouts, cabbages, cauliflower, asparagus beetroot, leeks okra and parsnips are all good alternate sources of folic acid. |
| Vitamin B12 | Required for healthy red blood cells. Decreased VitB12 can cause irreparable damage to the nervous system. | The plant source supplement for this like spirulina provides a compound similar to B12, but cheese or any other animal source is definitely better. |
| Potassium. | Keeps the blood pressure balanced. | Bananas are a good source of potassium as long as they are not over ripe. |
| Iron | Again essential for the blood to carry oxygen. | Vitamin C enhances the absorption of iron. Beans, lentils, spring greens fruits are good sources of iron. |
Egg Intolerance.
- abdominal cramps and pain
- bloating
- diarrhea
- nausea, vomitting.
Frankly it is not that one cannot find a nutritional substitute for egg. Having to plan a meal such to accommodate all nutritional requirement, cooking a single egg makes life simpler.
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