Yaloka “Eggs” – One of our most nutritious foods
Bula Vinaka,
In this month’s blog I have my nutritionist cap on and discuss the health benefits of EGGS – or Yaloka as we call them in Fiji.
Eggs are always near the top of my shopping list when going to the supermarket. I use them almost every day of the week, for either breakfast, lunch, dinner or as a snack.
Did you know that eggs are one of our most nutritious foods? They contain many vitamins and minerals that are extremely beneficial for our bodies when consumed.
Some of the Vitamins and Minerals found in eggs include:
- Vitamin A
- Vitamin D
- Vitamin E
- Riboflavin (B2)
- Niacin (B3)
- Iron
- Phosphorous
- Potassium
Eggs are very low in carbohydrates (sugars) and are a rich source of protein, which is important for the growth and repair of our body’s muscles and tissues. They also contain some fats (in the yolk part) and have high water content.
Eggs are accessible, affordable and can feed plenty of people. Boiled eggs can make for a great healthy snack option. I like to boil half a dozen eggs and keep them in the fridge for when I get peckish. Quite often, I pack a boiled egg in my lunch box to take to work. A delicious, guilt free snack. Just a tip- I recommend wrapping your boiled egg in tin foil, glad wrap or in a small container to prevent everything else in your lunch box smelling and tasting like egg. Mashed Egg sandwiches with wholemeal bread are a fantastic option for kids lunches. Eggs can also be used in the form of an omelette, scrambled, poached, fried or boiled. If you’re feeding a large family and are after an affordable delicious meal, eggs are the main ingredients to a yummy quiche.
Below I have included one of my “go to” egg meals – tomato, mushroom and spinach omelette. This literally takes less than 10 minutes to make. Remembering you can add any fillings of your choice e.g. ham, turkey slices,onion, broccoli, beans etc.
Tomato, mushroom and spinach omelette:
- 2x eggs
- ¼ C milk
- ½ diced tomato
- ¼ C chopped mushrooms
- Handful of spinach
- Sprinkle of cheese
Method:
Whisk together eggs and milk. Heat pan with 1tsp of olive oil. When pan is hot, pour in the egg mixture.
Place the fillings (tomato, mushroom & spinach) into egg mixture.
Cook for 3-5 minutes, folding and turning the omelette so both sides are slightly browned.
Remove from pan, sprinkle with cheese.
Kana! (Eat)
I would love to see some of your very own egg creations, post them up on Facebook or Instagram and mention @bulalicious and @_brittanycoates_ in your post!
Love Britt xx
