Try this out for your next indulgent brunch, with lots of health benefits
To celebrate World Egg Day recently, Bord Bia partnered with three-time Olympian Derval O’Rourke and registered dietitian Orla Walsh to highlight the nutritional benefits and versatility of Bord Bia quality assured eggs, specifically for women over 40, many of whom are balancing busy lives filled with work, family, and caring for older relatives.
“As a former professional athlete, I know how important it is to fuel my body,” Derval says. “However, as a Mum in my 40s, life is so busy and it’s hard to find time to keep up with all the information and nutritional advice. This is why I love eggs. They are so quick and easy whether it’s a meal for breakfast, lunch or dinner, and you know you are naturally fuelling your body with nutrients that will keep you and your family healthy. It’s also reassuring to know that when you buy eggs with the Bord Bia Quality Mark, you are supporting local farmers and communities”
Kitchen superhero
The small and mighty egg is packed with high-quality protein, vitamins and minerals providing women with the essential nutrients needed to support energy levels, focus and overall wellbeing throughout a busy day. Many of these nutrients, including iodine, selenium, biotin, B vitamins, heart healthy fats and vitamin D, can help women with busy lifestyles or who are experiencing symptoms of perimenopause or menopause.
Orla explains: “These days, we are bombarded with various fitness experts on social media telling us to up our protein intake and all this information can be overwhelming. It’s true that eggs are a great source of protein, but they offer so much more!
“Two eggs provide your full daily requirement of B12 which helps reduce tiredness and fatigue. And for women who experience thinning hair, brittle nails and dry skin during menopause, eggs contain selenium which contributes to the maintenance of hair and nails as well as vitamin A, iodine, biotin and vitamins B2 and B3 to help maintain our skin. What’s more, they also provide vitamin D which contributes to the health of our bones and teeth, as well as muscle function and the normal functioning of our immune system.”
With this in mind, try out this recipe for potato and cheese fritters with organic smoked salmon and poached eggs, or another recipe here.
INGREDIENTS
- 250g potatoes
- Salt and freshly ground black pepper
- ½ small onion
- 1 tablesp. parsley, chopped
- 35g feta cheese, crumbled
- 1½ tablesp. plain flour
- 5 medium Bord Bia Quality Mark eggs
- 1 tablesp. oil
- 2 teasp. white wine or tarragon vinegar
- 100g organic smoked salmon
- 1 tablesp. chives, chopped
- ½ lemon, cut into wedges
- Green salad
METHOD
- To prepare the fritters: Peel and grate the potatoes and onion into a colander, stir in a little salt and leave to drain for 10 minutes. Squeeze out any moisture with your hands. Place the potato and onion mixture in a large bowl along with the parsley, feta cheese, flour and 1 egg. Season well with salt and freshly ground black pepper and mix well to combine.
- To cook the fritters: Heat a tablespoon of oil in a large non-stick frying pan over a medium heat. Add the fritter mixture to the pan and squash lightly to make 7cm rounds – use about two tablespoons of mixture for each fritter. Cook 2-3 fritters at a time, depending on the size of your pan – this mixture should make 4 fritters. Cook for 4-5 minutes on each side until golden brown and crispy. Transfer the fritters to a plate and keep warm in a low oven while you cook the rest of the fritters.
- To poach the eggs: Bring a large pan of water to the boil. Add the vinegar and keep at a very gentle simmer. Depending on the side of your saucepan you can cook 2-3 eggs at a time. Break the eggs into the water and simmer for 3-4 minutes until just cooked but still soft on the inside.
- Remove with a slotted spoon and drain well on kitchen paper. Keep warm while you cook the rest of the eggs.
- To serve: Allow two fritters per person, top with smoked salmon and two poached eggs. Sprinkle over the chives. Serve with a green salad.
