Go to Work on an Egg!

who doesn’t have eggs in the fridge?

Eggs are the easiest, cheapest and most versatile way to keep your protein levels up, and I’m not just talking about eggs for breakfast (nor am I about to try and convince you to go on a boiled egg diet!)

Way back in 2008, a major study revealed that “eating two eggs for breakfast, as part of a reduced-calorie diet, helps overweight adults lose more weight and feel more energetic than those who eat a bagel breakfast of equal calories” and further studies continued to convince us to reconsider our breakfast choices.

Astoundingly, the UK Egg Marketing Board’s request to re-broadcast their extremely successful go to work on an egg series of TV advertisements from the 1950’s were rejected in 2007 as the Broadcast Advertising Clearance Centre observed that “the adverts did not suggest a varied diet” - how things change over the decades in this crazy world of nutrition!

Our early ancestors depended on bird eggs for protein on the many days when hunting and fishing didn’t go too well and as my hunting and fishing skills aren’t too hot, I feel sure I would have to ask Kirsty Young of Desert Island Disks fame if I could take a couple of beautiful brown hens onto my desert island - sadly the Complete Works of Shakespeare doesn’t offer much in the way of bodily nourishment!

Eggs are packed with goodness - 13 essential vitamins and minerals, high-quality protein, healthy fats, protective antioxidants and they make a brilliant addition to any weight loss diet at only around 70 calories each. Have at least one a day* for breakfast, lunch, dinner or a snack, opt for free range, organic (or even better, from a local farm or farmers market), find your favourites from some of my egg dishes below (simply click on the images to download the recipes) and go to work, go to lunch, go to dinner, go for a snack or go to bed on an egg and lose weight along the way!

crisp breads and toppings

ham and eggs

omega 3 salad

mexican-style baked omelette

poached egg special

open sandwiches and toppings

salmon kedgeree

tofu towers

* the jury is still out on how many eggs we should consume in a week but if you are in good health and your diet is rich in plant foods and scant on processed foods, there is no evidence to suggest that 7-10 per week will offer anything other than a nutritional bonus.

From Giant Omelette to Longest Pizza!

The bigger the better appears to be the order of the day on the food front! Last month I blogged about the humble but oh-so-nutritionally-fabulous egg on the back of the annual celebration in a small french town where chefs join forces to create a 'giant easter omelette' and now it seems to be time for pizza to hit the headlines!

Naples has recently claimed the 'longest pizza' award - have a look at the Telegraph video - that's one mighty big pizza!

I am often asked about whether pizza can feature in a healthy, balanced diet and those who are trying to lose weight, regularly want to know if the odd slice or two of their favourite pizza combo is going to wreck their diet and/or encourage weight gain. Yes and no is the answer. It all depends on the base and the toppings!

Image by Matt Lewis

I happened upon this image a while ago and thought it looked so darned delicious that I decided to have a go at creating something similar. Instead of the 'classic' refined wheat flour pizza base, it involves a chickpea flour flatbread. So... why should that be a big bonus for pizza lovers? Because chickpea flour is higher in protein, higher in fibre, lower in carbohydrate, lower in calories and richer in healthy fats than wheat flour. It is also gluten-free and is bursting with an array of vitamins and minerals. This impressive combination makes it more filling (so we eat less), a splendid route to keeping blood sugar levels balanced (so we don't find ourselves hungry a couple of hours after our pizza fest) and as it is slightly sweeter than wheat flours, satisfies any niggling little sugar cravings.

The quickest and simplest route to making one 9-10 inch chickpea flour pizza base is to whisk together 120g chickpea flour (also known as gram flour and readily available in supermarkets and health shops), 235ml water, 2 tablespoons olive oil, 1 or 2 peeled, crushed garlic cloves and a good pinch of sea salt. Cover the bowl and leave for around an hour. Meanwhile, prepare your toppings. I roasted thinly-sliced onions, red, yellow and orange peppers (lightly coated in olive oil, salt and pepper) in the oven until cooked through and caramelised around the edges, steamed some kale and spinach until just wilted, crumbled some feta cheese, drained some anchovies and sliced up some pitted black olives. 

When you're good to go, heat a heavy-based, oven-proof frying pan until hot, swirl 1 tablespoon of olive oil around before spreading the batter evenly over the pan surface and cooking over a medium heat for 3 minutes each side (or until the flatbread is cooked through and beginning to get slightly crispy around the edges) then spread a little more olive oil over the surface and get topping (leaves first, then onions and peppers, then anchovies and olives and finally feta). Pop the whole thing into a hot oven and bake for 6-8 minutes or until the cheese is starting to brown and the pizza base is nice and crisp.

You can get super-experimental with your toppings (the more vegetables and the fresher the better) but stick with cheeses with a lower fat content (goats, fresh mozzarella, parmesan, pecorino, Swiss - and be sparing) and if using meat and poultry, lightly cook fresh cuts rather than opting for processed, pre-packed products.

Now that I am firmly on the road to creating healthy pizzas that are not going to compromise my waistline, I intend to try all manner of different base and topping combinations - I'll keep you posted but in the meantime, let me know about any that feature regularly in your pizza world and I will include them in my recipe page - send images if you have them!