The Humble Egg & Its Benefits

Did you know that an egg a day can keep the doctor away? Well, maybe not 'eggxactly' (pun alert) but our research shows they really are a beneficial food to include in our diets. 

The age old debate regarding whether or not eggs has been long running, but current research suggests that we won't be doing any harm by adding them into our diet, especially from an early age. One study found that eggs are not to be avoided, even if you are worried about cholesterol levels or cardiovascular disease. Eggs have vital vitamins and nutrients that are hard to get from other sources. They contain “vitamin D, iodine and the long‐chain omega‐3 fatty acid, docosahexaenoic acid”. These elements make eggs a great food source for all age groups. 


  • Iodine, vitamin D and omega 3 are all essential nutrients that our bodies need to function properly. Iodine is a major component in our thyroid hormones and so is especially needed by pregnant women.

  • Vitamin D is important for developing and maintaining strong bones and muscles. It does this by facilitating calcium absorption.

  • Omega 3 is beneficial for brain function, it has also been shown to help reduce the risk of heart disease and having a stroke.

Eggs taste great, are inexpensive and easy to cook. They are so versatile we have included some recipes you can cook up over the coming weeks and some special ones for Easter. Enjoy eating eggs in moderation, as part of a balanced diet, for optimal health benefits. Remember – when choosing your eggs, ensure that they are free range, cage free and basically- real eggs from healthy chickens.

Eggs with Avo-sauce:


  • ½ medium avocado
  • 4 Tbsp. extra-virgin olive oil
  • 2 Tbsp. lemon juice
  • 2 Tbsp. boiling water
  • ½ tsp. honey
  • Pinch of cayenne or paprika (optional)

Prepare your eggs how you love them, poached, scrambled or fried and then add this green, creamy sauce on top for something extra special and healthy!

To Make:

  • Place avocado, olive oil, lemon juice, water, honey and cayenne or paprika, in a blender or food processor; blend until smooth.
  • Season with salt and pepper. Thin the sauce out with more boiling water, 2 tsp. at a time until you reach your desired consistency.

Veggie Quiche: Get 2 of your daily 5 with this easy recipe.

Recipe from Sallys baking addiction


  • 1 and 1/2 cups sliced yellow squash (2 small or 1 very large)
  • 1 and 1/2 cups sliced zucchini (2 small or 1 very large)
  • 1 large orange bell pepper, chopped (or any colour)
  • 2 cloves roasted garlic, chopped
  • 1 Tablespoon ground thyme (or fresh chopped)
  • 3 large eggs
  • 3 large egg whites
  • 3/4 cup milk
  • 3/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 2/3 cup shredded cheese
  • 2 Tablespoons grated parmesan cheese


  1. Heat a large, high sided pan, over medium-high heat. Spray with non-stick spray and add sliced squash and zucchini, chopped pepper, roasted garlic, and thyme. A little pinch of salt and pepper, too. (The rest of the salt and pepper called for in the recipe goes into the egg mixture, so just use a pinch here). Stirring frequently, cook for 6-7 minutes or until veggies are tender. Spoon into a bowl and allow to cool as you prepare the egg mixture.

  2. Preheat oven to 180 degrees Celsius. Spray a 22cm pie pan or square pan with non-stick spray. Set aside.

  3. In a large bowl, whisk the eggs, egg whites, milk, salt, and pepper together until thoroughly combined. Arrange veggies into the prepared pan. Top with shredded cheese, then pour the egg mixture on top. Sprinkle with grated parmesan cheese.

  4. Bake for 45 minutes or until filling is set and no longer jiggles. Cool for 10 minutes on a wire rack before slicing and serving. This quiche makes great leftovers! Store tightly covered in the refrigerator for up to 4 days.

  5. Make it ahead: Baked quiche freezes well, up to 2 months. Defrost overnight and bake at 180 Degrees Celsius to warm up for 20 minutes, give or take.