Monday 27 January 2020

Nutrition: Have an egg-cellent Easter

EGGS are an ideal food to meet the needs of young children as part of a balanced diet. They are high in protein and packed with vitamins A,D,E and B group - essential for healthy growth and development.

They also contain minerals including zinc, calcium and iron. Protein provides the material for building and repairing body cells and tissues – particularly important for growing children.

According to the dedicated website, www.eggs.ie, eggs are a perfect source of protein because:

  • They are high in protein – one medium egg contributes 45pc of the daily amount of protein needed by a toddler and 14pc of the daily amount needed by a woman.
  • The protein is easily digested, absorbed and used by the body.
  • They contain all eight indispensable amino acids ( those which cannot be made by the body).
  • Since they are packed so full of nutrients, eggs are good for your children every day of the week.

Eggs are one of the few sources of choline, which boosts memory and brain power and is essential for brain development in children.

Eggs are nature's original convenience food and are packed with nutrients, making them a sensible addition to a child's diet at any time of the day.

Furthermore, eggs are inexpensive, convenient and easy to chew and digest. Nutrition studies have established that choline is an essential nutrient for normal functioning of all cells, including those involved with liver metabolism, brain and nerve function, memory, and the transportation of nutrients throughout the body.

An egg breakfast can be made in minutes and provides essential protein to give children the energy to start the day off right and keep them going until lunch.

Poached eggs and home fries

This delicious egg-based recipe will go down a treat with children and adults alike and can be made in minutes.

Ingredients:

1 tablespoon olive oil 4 bacon rashers, trimmed and chopped 1 small onion, diced 4– 6 cooked potatoes, diced 2– 3 scallions, chopped 1 tablespoon grain mustard Dash of wine vinegar A little salt and black pepper 4 eggs

To cook

Lightly oil a large pan. Sauté the bacon and onion for one to two minutes. Then add the potatoes and scallions and continue to cook for a few minutes until the potatoes are beginning to brown. Stir in the mustard and vinegar and season to taste – keep warm. To poach the eggs, bring a large pan of water to simmer. Season the water with salt and a dash of vinegar. Break the eggs, one at a time, onto a saucer then slide gently into the water. Cover the pan and continue to simmer for three to four minutes or until the eggs are cooked to your liking.

Blowing and decorating eggs

For the week that's in it, gather the kids around and experiment with this easy Easter-egg decoration.

What you'll need:

Quality- assured eggs Vinegar Olive oil 1 long needle 3– 4 mixing bowls Food colouring

1. Blowing: Wash your egg. After drying it, hold it in your hand and, taking a long needle, gently pierce a small hole in the top of the egg, then follow suit by piercing a larger hole in the bottom – the top hole should be no larger than 2mm in diameter while the bottom hole can be slightly bigger.

Take your needle and poke it into the egg, swishing it around for about a minute – this is to break up the yolk.

Take the egg and place your mouth over one end of the egg and blow the contents into a bowl. Rinse the empty shell and allow to dry on a paper towel.

2. Decorating: To decorate your eggs, prepare a range of colours in mixing bowls by adding warm water, two tablespoons of white vinegar and between 10 and 20 drops of food colouring ( depending what colour you want). Place the eggs in the dye and leave for a few minutes, remove and place on a paper towel to dry. Decorated eggs should be left overnight to dry.

All the information on this page is courtesy of www.eggs.ie

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