Smart staple: Eggs

We love eggs. They taste good, they keep us satisfied and they’re an inexpensive source of protein and other nutrients such as carotenoids, vitamin D, B12, selenium and choline.

Forget pairing them with fatty bacon or rich hollandaise sauce, though; all that saturated fat is so last century and has given eggs a bad rap. Because eggs don’t contain a lot of saturated fat, there’s no reason to limit them, unless you’re already at risk of heart disease.

With eggs in the kitchen you always have the basis for a meal, and a hard-boiled egg is a mobile and satisfying snack.

Heart Foundation relaxes its recommended eggs limit for people at risk of heart disease

Based on the results of an independent scientific report commissioned by the organisation, the Heart Foundation now recommends that New Zealanders who are at increased risk of heart disease can eat up to six eggs per week as part of a heart-healthy diet.

They also highlight the importance of considering the foods eaten alongside eggs. Pairing eggs with refined white bread, butter, or processed meats like bacon or sausages, is not beneficial for our hearts.

In the kitchen

Salad

Place a couple of cups of leafy greens, such as rocket, lettuce or silver beet, on your plate, then add chunky chopped tomatoes, sliced spring onion and capsicum. Top with crumbled feta cheese, two sliced boiled eggs and a drizzle of balsamic vinegar. This is especially lovely and creamy with soft-boiled eggs.

Egg and beans

For a delicious and super-satisfying meal, top your baked beans on toast with a poached egg. You could also add some greens between the toast and beans.

Green omelette

An omelette is a super-quick and delicious meal in a hurry. Fold a two-egg omelette around a good handful of green veges such as broccoli, rocket, courgette or beans, and sprinkle with cheese.