Convenience Food

Nature's Own Convenience Food

Few foods are more convenient or tasty than eggs. They’re already in your fridge or as close as the nearest shop, they help you produce a meal in minutes, and are as versatile as an egg sandwich or Spaghetti Carbonara. But they’re not only convenient, they’re nutritious.

The full nutritional profile of Australian eggs was analysed in 2007 finding some nutrients that were previously unrecognised. The results of this study confirm eggs as a nutrient dense food and natural source of at least 11 different vitamins and minerals, including:

Source of iron, phosphorus, thiamin and vitamin E
Good source of selenium, iodine, riboflavin, vitamin A, B5, B12 and folate, biotin and fluoride

Eggs also contain the antioxidants lutein and zeaxanthin, healthy unsaturated fats and the highest quality protein of all food sources.

The study results showed that an average serve of eggs (2 large eggs) contains 114 mg of long chain omega-3 fats, representing 71% of the daily needs for men and 127% of the daily needs for women. This means eggs are a good source of long chain omega-3 fats for ovo-vegetarians and people who do not eat seafood.

Nutrient dense

Foods that are rich in vitamins and minerals without contributing too much energy (kilojoules) to the diet are known as ‘nutrient dense' foods.

Consuming a diet rich in nutrient dense foods - such as wholegrain breads and cereals, fruits, vegetables, low-fat dairy foods, legumes, lean red meat, fish and eggs - is particularly important for people with higher nutrition needs, such as the elderly, pregnant women and children, as well as people watching their weight.

Try these delicious meal ideas with eggs!

Boil, peel and slice an egg. Place on a wholegrain roll with chicken, avocado, lettuce and tomato for a quick and easy lunch
Poach 2 eggs and serve on wholegrain toast with grilled tomato and mushrooms for a leisurely Sunday breakfast
Add boiled, peeled and chopped eggs to a garden salad. Top with a dressing made from low fat yoghurt, fresh dill, capers, red onion and lemon juice
Make a healthy frittata by mixing 6 eggs with 1 cup cooked couscous, ½ cup reduced fat ricotta cheese and ½ cup chopped parsley. Heat 1 tbsp olive oil in a frying pan and stir fry 2 cups of your favourite chopped vegetables (try red onion, zucchini, mushrooms, tomato). After 2 minutes, add egg mixture and cook through. Brown under the grill
Mix 4 cracked, beaten eggs with 1 cup brown lentils and your favourite spices. Cut two red capsicums in half and place a spoonful of the lentil and egg mixture into the capsicum. Bake in the oven for 10 minutes. Enjoy as a quick and easy dinner meal!