Egg-cellent breakfasts

Eggs are a great source of protein, are packed with vitamins and minerals, and make a favourite breakfast or brunch dish for many New Zealanders.

Hard boiled, soft boiled, fried, scrambled, poached or in an omelette, eggs are such a versatile food choice that it is hard to go past them. A large 50g hen’s egg contains approximately 78 calories, 5g of fat, less than 1g carbohydrate, 6g of protein, and 147mg of choline, which supports memory and mood.

The most common egg colours are brown and white, although other breeds such as the South American Araucana chickens will lay green eggs. The gene that causes the green (and sometimes blue) egg colour results from a retrovirus that became part of the chicken’s DNA many years ago.

A poached egg on whole-wheat toast makes a delicious meal at any time of day, hard-boiled they’re a great snack or lunch box treat, and if you enjoy scrambled eggs, try adding spinach and a bit of cheese for a healthful, filling dish. If you’re a fan of Eggs Benedict, head to page 45 and try our Eggs Royale recipe.