Eggs – A protein packed superfood for your diet

I’ll admit it: I used to think eggs were boring. Sure, they were cheap and quick to cook, but I never really appreciated just how much of a difference they could make to my diet. That changed when I started looking for ways to increase my protein intake, and feel fuller after meals without constantly snacking.

Vitamins in an egg

Eggs are also packed with vitamin B12, which is brilliant for energy levels and keeping your body ticking along nicely. For me, they’ve become a go-to ingredient not just because they’re healthy, but because they’re so versatile.

I understand that not everyone loves the texture of eggs—I used to feel the same! But they can be cooked in so many ways that it’s almost impossible not to find at least one style you like. Scrambled, boiled, fried, or my personal favourite – poached.

Make poached eggs easy

Speaking of poached eggs, I’ll never forget when I first learned how to make them properly. I was watching a Jamie Oliver video, determined to get it right. After a few messy attempts, I nailed it. Now, poached eggs with avocado on toast is my signature weekend breakfast—and I’ve even been crowned the official poached egg maker in my household!

Tip – I swirl the water in a heated pan full of water with a few drops of vinegar (helps bind the egg), then cover the pan with a lid for a few minutes. If you get it just right, the egg is cooked nicely with a juicy yolk. I also prefer free-range eggs, firstly, becomes they are kind to the hens, and secondly, they poach better, and lastly, you can taste the difference.

Increase protein in your diet

Medium eggs contain 5.5 grams of protein which is excellent (I was about to type eggcelent, but you wouldn’t forgive me for that 😀 ). Protein is used to build cells and muscles in our body.

One trick I discovered (and still swear by) is mixing egg whites into my porridge. I know, it sounds a bit yucky at first, but hear me out! When you stir them in while cooking, the egg whites turn silky and make the porridge creamier without tasting “eggy”. Plus, it sneaks in a nice dose of protein to keep me satisfied well into the morning at work.

Eggs might be simple, but they’ve earned a permanent spot in my kitchen and diet. They’re proof that sometimes the humblest foods can make the biggest difference. I do do agree that the less ultra processed a food item, the better it is for our health.

As a bonus tip, have a read of my views on other superfoods and how you can improve your diet.

References:
https://pmc.ncbi.nlm.nih.gov/articles/PMC10304460/
https://www.youtube.com/shorts/SuRTqhtE96Q
https://www.nutritionix.com/food/eggs/1-medium-piece