Egg Whites vs. Egg Yolks

As dietitians we find it amusing when we see egg white omelettes on the menu at local brunch spots. Research shows that one whole egg per day is perfectly safe as part of a healthy diet. The egg-heart disease hypothesis has failed to be proven by modern research, and should be considered null and void.

It is time to put eggs back in their rightful place in the South African diet, and in its entirety. It seems the segregation laws of Apartheid also found their way into food: whites are better. This is not true. Egg yolk was shown to contain all the fat and cholesterol of the whole egg and so egg yolk got a bad reputation for being high in cholesterol.

However, all the vitamin A, D, E and K, as well as zinc, folate, iron, and phosphorus, among others, is in the egg yolk. The yolk is also higher in choline, magnesium, potassium and sodium. In contrast, the egg white contains more than half of the eggs total protein, as well as the B-vitamins riboflavin and niacin.

  

The nutritional contents of the egg yolk and white therefore vary, and so the idea of favouring one part of the egg over another should be changed. Eating the whole egg provides a balanced intake of many more nutrients then if each component is eaten singularly.

Good Life Reader Question

Hi there

For those who are not on Facebook and are not able to follow questions posted on the FB page, we want to repost some examples that might just be applicable to your own life. If you have other questions, please comment on the posts and one of the Good Life Dietitians will gladly assist

This question posted by Nina, one of the Good Life readers

Q: What would be a good lunch/snack before an Adventure Boot Camp session? Just a banana or egg?

Suggestions by Good Life Dietitians:

We recommend the following:

Make sure that your daily diet includes regular meals and snacks to ensure a stable blood glucose level even before training starts. Structure your eating plan in such a way that there is a snack 30 minutes to an hour before your training. During this snack time eat a small meal containing low GI starches such as a slice of low GI bread or Provitas.

Now add a protein to your pre-event meal to further assist in blood glucose and energy level management. This protein may be low fat yogurt, peanut butter, lean meat, low fat cheese or egg. Other easy and convenient snacks may be 1 cup of a supplement such as Nestle’s Nutren Active. Bananas are not wrong at all, but now try adding some protein and see what works for you.

Remember that hydration is just as important. Be well hydrated before you start and consume fluids throughout training.

keep up the good work. Send us your questions for easy and reliable information

Good Life Dietitians staying ACTIVE!

The Health Benefits of Eggs

We hope you have been enjoying experimenting in the kitchen with Suzanne's fantastic egg recipes. As you've gathered, the Good Life Dietitians highly recommend eggs to be included as part of a healthy, well-balanced diet. This post will focus on the health benefits of eggs.

Eggs have an exceptional nutritional profile. In fact, a lack of eggs in the diet may even have negative effects, particularly for vulnerable parts of the population, such as the elderly, children and low income families.

Eyes    Eggs are high in lutein and zexanthin, antioxidants which are also components of the human eye. Regular consumption of eggs thus helps to preserve eye sight and prevent loss of vision. Lutein and zexanthin, though found in higher concentrations in dark, green leafy vegetables, are more easily absorbed from an eggs then a vegetable source.

Pregnancy      Eggs are an excellent source of choline, a mineral critical in foetal and brain development. Inadequate choline intake during pregnancy increased risk for neural tube defects. During pregnancy, large amounts of choline are delivered to the developing fetus, depleting maternal stores. Eggs are also high in folate, a B-vitamin involved in cell division and red blood cell production. It is especially important in pregnant women and those trying to conceive as a diet low in folate may cause neural tube defects and increase risk of low birth weight.

Heart disease There is an ever increasing body of evidence showing no relationship between egg consumption and heart disease risk. In fact, the three countries with the highest per capita egg intake (Japan, Spain and France) have much lower rates of heart disease compared to the USA. Choline is also beneficial in reducing the risk of heart disease, a far cry from the supposed increased risk in the 70s.

Weight loss     A 2005 study in the Journal of the American College on Nutrition found that those who had two eggs for breakfast felt fuller for longer than those who ate a bagel-based breakfast. Also, the egg breakfast group ate significantly fewer calories at lunch.

Egg Recipes out of Suzanne's Kitchen #2 :

We are excited to share more recipes with you!

Have you conquered the poached egg? If you have, wonderful! For those of us who find it very tricky: Order poached eggs at your favorite restaurant next time you go out for breakfast and try something easier at home J

Introducing the Frittata:

Frittatas are a type of omelet egg dish that can be made on the stove top, or in the oven.  Hearty ingredients are mixed with eggs and the baked, without stirring the mixture.  A great way of serving a one-pot egg dish.

Bacon, sundried tomatoes and basil frittata

60g Bacon, cooked

20g sundried tomatoes, roughly chopped

3 eggs, beaten

Salt and pepper to taste

30g Mozzarella cheese, grated

Fresh basil leaves

Lightly mix bacon, tomatoes, eggs salt and pepper together, add to an oven proof frying pan sprinkle cheese over. Either cook this dish on the stovetop or in a 180°C oven, until the eggs are set. Cut into wedges and serve with fresh basil leaves and warm toast.

Try variations on this recipe with your favorite ingredients!

Egg Recipes out of Suzanne's Kitchen #1 : Poached Eggs

POACHED EGG RECIPES:



A poached egg is one of my personal favorites.  When poaching you only have the taste of the egg, and not any greasiness like in frying. 

Bring a pot of water (half filled) to the boil; add 5ml salt and 30ml white vinegar.  Make sure the water is simmering and not rapidly boiling.  Carefully break the egg in a teacup, make sure the yolk stay whole.  Slowly lower the cup into the water, until the egg is floating around freely.  Leave the egg to cook to your like.  Some literature will suggest that you should swirl the water with a whisk, to make sure the egg keep its round shape.  Poaching is a technique that one must practice to find your own personal touch. 

A poached egg on toast

Spread some of your favorite pesto(sundried tomato –my favorite) or melted cheese on toast, add poached egg, finish off with fresh rocket leaves, and a light vinaigrette or a balsamic reduction.  This can be a fantastic fast lunch.

A poached egg on asparagus

Blanch fresh green asparagus, season with salt and pepper, add poached egg, and finish off with parmesan shavings

CONTACT SUZANNE:

Cell: 079 936 8777

Email: suzacrozier@gmail.com

Facebook:  18^th ave Bakery Café  -  http://www.facebook.com/pages/18th-ave-Bakery-Cafe/114059135318756

Hope you enjoy your poached eggs!

Good Life Dietitians

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In the Kitchen with Suzanne

Good Life readers should get used to this name who will surely become a regular on this blog. Introducing our kitchen expert, Suzanne Crozier:

My name is Suzanne Crozier, I studied B.Consumer sci:  Hospitality Management(Hons) at the University of Pretoria.  Currently I’m the head pastry chef and manager of a little artesian bakery in Pretoria, Rietondale area.  In my free time I design and bake wedding and Birthday cakes.  I’m also currently freelancing for the food section of a national magazine, and busy with a 2^nd book.

Where did your passion for cooking start?

I grew up in a home where food was a very big integral part of our family life.  Every meal was an adventure, and we were never too scared to try something new, even if we may fail.  I was baking from a very young age.  My parents always supported me, even if I covered the WHOLE kitchen table with flour for my Christmas cookies.

What does a chef like you eat after a long day at work?

After a 10 – 15 hour shift my favourite thing to eat is either a big bowl of salad (then I just threw everything I can get my hands on in there – cooked butternut, left over chicken, nuts) or in winter time soup (favourites are butternut, my dad’s veggie soup, or my new favourite chickpea and coriander soup) with baguette that I bought at my Bakery.

Ingredient you cannot cook without?

Onions, cream, butter and nutmeg


You can contact me at:

Cell: 079 936 8777
Email: suzacrozier@gmail.com
Facebook:  18^th ave Bakery Café  -  http://www.facebook.com/pages/18th-ave-Bakery-Cafe/114059135318756


Read her first post about the handling and cooking if eggs in the posts below and follow this blog and our Good Life Facebook page over the next few days for some amazing recipes and egg ideas!

Cooking with Eggs

We are very excited to introduce our first guest writer on the Good Life Blog. Over the next few days, we will share some egg secrets out of the kitchen of chef Suzanne Crozier knows that in living the Good Life, eggs are vital!

In this post she lets us in on the uses and handling of eggs. Watch out for some yummy recipes!

What came first, the chicken or the egg? The egg of course!!!

Eggs can be seen as an integral part of any kitchen..... They are high in protein, low cost and readily available.  Eggs can be used to provide texture, flavour, structure, moisture and nutrition, in everything from sauces, soups, pastries, breakfasts and bread.   People tend to think that eggs can only be used for breakfast.  Eggs are therefore much more versatile and are not simply limited to scrambled, fried, boiled and poached egg dishes.

The functionality of egg yolks and egg whites is much more diverse than one might think. Egg whites are important for the foamy structure needed to make meringues and for sponge cakes. Egg yolks are used for the thickening of custards and puddings. Eggs can also be used as a natural colourant for lemon meringue pie for example. For the emulsification of mayonnaise and hollandaise sauces, eggs are also used. Eggs can also be used as a binding ingredient for meatloafs and quiches. The leavening of soufflés can also be obtained by using egg whites as well as the glazing of pastries and loaves. Liquids can also be clarified for soups using eggs.

 I love using eggs, because of its versatility.  From the basic usage of eggs in breakfast to the complex structure it provides in pastries and baked goods.  Eggs are the ingredient one can not do without in a kitchen.  Eggs are excellent sources of many nutrients –proteins, fat, vitamins, minerals and fiber.   

 
Storing eggs:

Improper handling can quickly diminish the quality of eggs.  Eggs should be stored at temperatures below 4°C and at a relative humidity of 70% - 80%.  Eggs will age more during one day at room temperature than they will during one week under proper refrigeration.  As eggs age the white will become thinner and the yolk flatter.  Although age can influence the appearance of the egg, it has little effect on the nutritional value or cooked product.  Ensure that eggs are store away from strong flavoured foods.  Do not use dirty, cracked or broken eggs, as they may contain bacteria or other contaminants.  Bacteria like Salmonella are of particular concern with eggs.  Pasteurization can be achieved when the whole egg stays at a temperature of 60°C for 3,5min.  Never leave cooked egg dishes outside for more than one hour.    
 
 To ensure you are using the freshest eggs possible, from personal experience, rather buy eggs and use them for a specific function.  Don’t buy large quantities and let them sit in your refrigerator.  As eggs age the size of the air cell increases.  If the egg floats after placing it in a jug of water, it is a clear indication that the air cell is big and therefore it is old.  Older eggs will feel extremely light and can give off a pungent smell.  Another way to make sure your eggs is fresh, check with the best before date on the packaging.   Fresh eggs are preferred to be used for frying or poaching, and older eggs can be used in baked goods, scrambled or omelettes, where the shape and texture is not as noticeable.

We thank suzanne for the insight into the cooking and handling of eggs! We hope you have re-discovered eggs and are looking forward to a recipe everyday for the next few days!

Dietitians living the Good Life

Mythbusters: Eggs

Over the last 40 years eggs have become the global icons for high cholesterol. Eggs were blacklisted from the human diet when, in 1968, the American Heart Association released guidelines on restricting dietary cholesterol. The nutritional messages of “less than 300mg of cholesterol per day” and “no more than 3 eggs per week” were shouted from the rooftops and heard by nutritional professionals and consumers alike.

However, the experts were too quick in banishing eggs from our diets as there was no scientific basis for these recommendations. It turns out that the old theories on eggs (and dietary cholesterol) increasing blood cholesterol was invalid and very poorly scrutinised. The recommended value of 300mg dietary cholesterol per day was selected arbitrarily and based on no sound research. It was a hypotheses based on a mere guess!  In fact, eggs in countries such as Canada and Australia carry the approval logo of their respective heart associations. The current obesity and heart disease rates of Americans really make me question as to why we were listening to these guidelines in the first place.

This lack of consensus from medical and nutritional professionals, along with extensive marketing of low cholesterol food products and diets, has added in creating an unnecessary fear among consumers. In fact, meat and chicken intake account for a higher cholesterol intake in one’s diet compared to eggs. So we ask: should eggs be excluded from a healthy diet?

Nutritional Content of Eggs

Eggs are tasty, inexpensive, convenient, easy to prepare, and an excellent source of nutrition. Eggs are a nutrient dense food: high in nutrients relative to the amount of calories. One large egg contains 75 calories, a little less than an apple at 60 calories, and accounts for only 3% of total daily calorie requirements for women.

Eggs are an excellent source of high quality protein. One egg contains 6g of high quality protein, with 60%in the white and 40% in the yolk. Fat content of an egg is relatively low compared to its calorie content with about 5g of fat per egg most of which is unsaturated fats.

Though it is true that eggs are high in cholesterol, dietary cholesterol does not automatically raise blood cholesterol. The body has compensatory mechanisms to deal with an increasing cholesterol loads. In fact, saturated fat is a bigger culprit in raising blood cholesterol. When excess saturated fat is eaten, the liver releases more cholesterol into the blood stream, thereby slowing down the removal of blood cholesterol. This is why dietary saturated fat is a bigger implicator in raising blood cholesterol then dietary cholesterol. 

So it seems that one whole egg per day is safe as part of a healthy diet. The egg-heart disease hypothesis has failed to be proven by modern research, and should be considered null and void.

Myth = busted!

The True Egg Story

Coming soon...

The Good Life Dietitians will clear the air with regards to contradictory messages about eggs.

Stay close for information on eggs, health benefits and very yummy recipes!

Stay warm!

TEA-PARTY survival guide!

How often do you have to ditch a lovely ladies tea-party out of pure anxiety that your bikini-ready body might take a knock?

Here is the Good Life survival guide to help you enjoy your cake while still staying fabulous!

This first post on the topic is to give you the background information. We will keep you posted as we put these tips to the test!

Before the party:   

                     

Many think that depriving themselves for the whole period prior to the party will help save some calories. Beware! You might actually get so hungry that your intentions of having a teeny weenie slice of cake might just fly out the door at the first sight of that tempting chocolate cake delight!

Good Life Dietitians recommend:

-    Eat something filling but healthy before the party so that you do not eat the cake to satisfy hunger, but rather just to sooth your sweet tooth

-    This snack might include a small tub of low fat yogurt and a fruit, a piece of wholegrain toast with cottage cheese or a spoon of peanut butter or Provita snacks.

The choice is too big! I want a bit of everything!

The tea table is filled to the brim with scrumptious snacks and luscious cakes. Where to begin:

-    Choose a small plate

-    Fill up at least half of the plate with fresh fruit and vegetables, if they are available. Add some cottage cheese or low fat hummus to enhance taste

Salty snacks:

-    Stay away from pastries as far as possible. This includes croissants, mini pies, cheese puffs, sausage rolls and anything else containing pastry.

-    Phyllo pastry is low in fat, and is preferred over normal puff or short crust pastry. But keep an eye on the filling

-    Ask the hostess about the fillings of e.g mini-pitas, pancakes and phyllo parcels. Listen out for key words such as cheese, cheese sauce, cream and mayonnaise. Avoid those as far as possible

-    Crackers and biscuits are often full of fat and salt, so restrict yourself to no more than 3.

-    Choose dips such as tzatzitki, avocado dip, olive tapenade or low fat hummus.

-    If you have a choice, avoid condiments such as mayonnaise, cream, cream cheese, mushroom- or cheese sauces. These will just pile on the calories
-    Lean chicken skewers, beef sosaties and tiny beef meat-balls (in small quantities) are great

-    Sausages and bacon can be labeled as a “no-go-zone”!

-    Don’t let the name of a “spinach quiche” fool you and keep your slice small, as it is often full of cream, eggs, feta and pastry

Sweet stuff

-    When it comes to cakes: cheese cake, milk tart, pavlova with fresh fruit and lemon meringue might be a better choice than chocolate cake, cup cakes, cream- and mousse cakes as it contains less fat. (This does not mean that you can go wild!)

-    A very good idea is to scrape off the icing from cake (very discreetly). This butter icing is more sinful than the actual cake itself!

-    Stay away from buttery scones where possible. If unavoidable, only eat half, skip the cream and go easy on the amount of jam.

Portion sizes

As for all others thing in life,  the same rule applies: Everything in moderation!

-    Portion control is key!

-    Avoid eating a large piece of cake, whatever type or flavor. Cut it yourself or if an over-sized piece is passed your way, offer to share with a friend

-    As previously mentioned, pack your plate with fresh produce so that there is absolutely NO SPACE for an over-sized slice of the tempting peppermint-crisp tart!

Quenching your thirst

From luxury coffees to lovely teas and refreshing drinks, make your smart choice by using these tips:

-   Fill up on water with ice and lemon. This will quench your thirst so you don’t confuse thirst for hunger.

-   You are free to over-indulge in aromatic teas in pretty cups. Just remember to give the sugar a skip.

-   Use low fat milk where possible

-   Skip the cappuccino or the odd latte and opt for normal coffee where you can control the portion of milk

-   Stay away from sugary juices or alternatively dilute your juice with sparkling water

-   Same goes for alcohol. If you must, dilute it with some sparkling water and stay within the limit of just 1 drink per day for ladies

To conclude we need to comment that there is a place for a tea-party treat in a well balanced diet where you eat healthy most days of the week and include frequent exercising.

When you don’t pitch up hungry, make smart choices and control your portions, you will have the best of both worlds!

Do you have a tea-party coming up? Let us know if you used one or more of our tips.

Keeping Warm this Winter

In this icy cold weather, there is nothing better than wrapping up warm indoors, cozing up with your man, and sipping on your favourite wine. For those who don’t drink alcohol and/or are boyfriendless, here’s some delicious soup recipes to keep you warm on a chilly day anyway. 

This cauliflower and blue cheese soup is a firm favourite of our follower Bianca Serrao, a final year speech and audiology student at Wits.

Cream of Cauliflower and Blue Cheese Soup

Serves 6.

 

50 ml butter

2 leeks, washed, trimmed and chopped

400 g cauliflower florets

500 ml chicken or vegetable stock

250 ml milk

50 ml cream

100 g blue cheese

Salt and milled pepper to taste

Garnish

Lightly fried cauliflower florets

Crumbled blue cheese

1. Melt butter in a saucepan and sauté leeks lightly.
2. Add cauliflower and stock and simmer for 15 minutes, or until cauliflower is tender.
3. Add milk and cream and heat through.
4. Purée with blue cheese until smooth.
5. Season to taste, garnish and serve. 

Our follower Noma Vilakazi, an operational risk consultant for Absa Bank, absolutely loves green pea and ham soup. Here are two variations of this hearty soup.

Pea and Ham soup

Serves 12.

100 ml butter

2 small leek or onion, finely chopped

1000 g frozen peas

500 g ham, diced

4.0L vegetable or chicken stock

Salt and freshly ground black pepper to taste

30 ml chopped fresh mint

1. Melt the butter in a large saucepan and sauté the leeks/onions until glossy.
2. Add the peas and diced ham and stir.
3. Add the stock, bring to the boil and reduce the heat. Simmer for 15 minutes and season with salt and pepper to taste.
4. Cool the soup slightly and purée half in a food processor. Add to the remaining soup in the saucepan and add the mint.

Green Pea and Bacon soup

Serves 12

540 g smoked bacon

1500 g frozen green peas

3L chicken or vegetable stock

Bouquet garni (a sprig of thyme, a few parsley stalks and a bay leaf tied up with string)

375 ml fresh cream

Salt and pepper to taste

1. Remove the rind and dice bacon into large squares.
2. Blanch the bacon in boiling water for 2 to 3 minutes. Remove.
3. In another pot, add the frozen peas, diced bacon, seasoning and bouquet garni to boiling chicken stock. Simmer for 20 minutes.
4. After 20 minutes, remove bouquet garni and bacon. Purée soup in a blender and return to clean pot. Add bacon and stir in cream.
5. Gently reheat soup without boiling. Serve with croutons or bread fried in garlic butter.

Since young I have always enjoyed pureed vegetable soup. Here is a delicious carrot and pumpkin soup with a slight twist (by Angela Day of The Star).

Roasted Pumpkin and Carrot Soup

Serves 6-8.

750g pumpkin, peeled and diced

500g carrots, peeled and dices

50ml olive oil

Salt and pepper

2 onions, chopped

2 cloves of garlic, crushed

5ml mustard seeds

10ml ground coriander

5ml cumin

5ml turmeric

A pinch of chilli powder

1L vegetable/chicken stock

500ml water

1. Put the pumpkin and carrots on an oven tray, toss with 30ml of the olive oil and season. Roast at 180C for 30-40 minutes
2. In the meantime, heat the remaining olive oil in a saucepan and sauté the onion and garlic until soft
3. Add the mustard seeds, coriander, cumin, turmeric and chilli powder and fry for a minute.
4. Add the roasted carrots and pumpkin, stock and water. Simmer for 15 minutes.
5. Puree in a blender or in a processor until smooth.
6. Adjust seasonings. 

With love,