PASSIONATE FOODIE— THE GOOD EGG

by Sandra Jones

Is there any more perfect food than the egg? Scrambled, boiled, poached or fried, the sheer simplicity of cooking an egg is part of its enduring appeal. It also plays well with others as this sunny-side-up superstar is a go-to ingredient that adds volume to batter, thickens a sauce, emulsifies liquids and provides flavour.

DID YOU KNOW?

Brown eggs and white eggs are equally nutritious. The eggshell colour depends on the breed of the hen.

From a nutritional standpoint, two eggs contain 13 grams or the equivalent of one serving of high-quality protein. But this protein powerhouse hasn’t always received rave reviews.

Decades ago, the egg was vilified for its cholesterol-laden yolk. Today Canada’s Food Guide recommends eggs as part of a well-balanced diet with a minimal impact on cholesterol levels. In fact, two-thirds of the egg yolk contains healthy fats as well as important fat-soluble nutrients like vitamins A, D, and E, and the antioxidants lutein and zeaxanthin. The healthy fats in the egg yolk actually help our bodies to absorb the yolk’s nutrients.

So what goes into the making of a great egg? Ross Springford of Springford Farms in Nanoose Bay is an egg producer who believes, that in this case, the chicken definitely comes first. “All of our hens are free range which means they are conventionally fed with the opportunity to go outside and roam when weather permits. They eat a balanced ration, formulated by nutritionists, and each chicken produces just over 300 eggs per year.”

When it comes to nutrition, an egg is an egg, regardless of whether it’s free range or more traditionally raised. However, when it comes to taste, Springford says that freshness absolutely makes a difference. “When you buy eggs from our farm, they are only three or four days old. An egg is porous so if it’s been sitting in a commercial cooler for weeks, it may absorb some of the smells from that environment. Like picking lettuce from your own garden versus buying it at the grocery store, there’s just something about fresh that tastes better.”

EGG-XACTLY RIGHT!

If you’re looking to crack your way into the master class of home cooks, here are a few pointers from the food editors at Bon Appetit on how to scramble the perfect egg.

SCRAMBLED EGGS

1. Don’t be wimpy with your eggs. Whisk well and be vigorous about it—you want to add air and volume for fluffy eggs. And whisk the eggs right before adding to pan; don’t whisk and let mixture sit (it deflates).

2. Don’t add milk, cream, or water to the eggs. People think it will keep the eggs creamy while cooking, but in fact, the eggs and added liquid will separate during the cooking process creating wet, overcooked eggs.

3. Don’t use high heat. It’s all about patience to achieve the soft curd. Whether you want small curd (stirring often) or large curd (stirring less), you need to scramble eggs over mediumlow heat, pulling the pan off the heat if it gets too hot, until they set to desired doneness.

4. Don’t overcook them! Take them off the heat a little while before you think they are done. The carryover heat will keep cooking them for a minute or so. Also: Use a cast-iron or a non-stick skillet. If you don’t, there will be a rotten clean-up job in your future.

5. And last but not least, ditch that fork! Scramble your eggs with a heat-proof spatula, a flat-topped wooden spoon, or for the perfect curd, chopsticks.

And if you really want to take your eggs to the next level, take a tip from Chef Bobby Flay who adds crème fraiche once the eggs are off the heat for the silkiest, creamiest scrambled eggs around.

Muffin Tin Frittatas with Salsa

Recipe from the Egg Farmers of Canada

Quick to prepare, this recipe makes a delicious on-the-go breakfast!

8 eggs

½ c (125 ml) milk

¼ tsp (1.25 ml) each salt and pepper

1 c (250 ml) shredded Monterey Jack cheese

2 green onions, thinly sliced

½ c (125 ml) salsa

Preheat oven to 375° F (190° C). Grease a 12-cup muffin tin; set aside. Whisk together eggs, milk, salt and pepper. Stir in cheese and green onions; divide evenly among muffin cups. Bake until eggs are set, approximately 12 to 15 minutes. Run thin knife around edge of each cup and remove frittatas. Let cool for 5 minutes or serve at room temperature. To serve, top with salsa.