This spanish tortilla/omelette is another great vegetarian and lactose-free recipe that would make a great brunch, lunch or dinner, and can be eaten hot or cold (so versatile!)
Eggs really are, as the slogan goes, incredible! The all-natural, high-quality protein found in eggs can play a role in weight management, helps you to feel fuller longer, and can also build muscle strength and help prevent muscle loss. Egg yolks are a source of choline, an essential nutrient that contributes to fetal brain development and helps prevent birth defects. Choline also aids the brain function and memory of adults by maintaining the structure of brain cell membranes, and is a key component of the neuro-transmitter that helps transport messages from the brain through nerves to muscles. Antioxidants, lutein and zeaxanthin, help prevent macular degeneration, a leading cause of age-related blindness.
Eggs do contain cholesterol however—the average large egg contains 212 milligrams of cholesterol, all of which is found in the egg yolk. The good news is that recent research has shown that moderate egg consumption—up to one a day—does not increase heart disease risk in healthy individuals. For people who have diabetes and heart disease, it is best to limit egg consumption to no more than three yolks per week.
Eggs can be yummy, and can be tranformed into many yummy things. But not all eggs are created equally: Eggs from chickens that are kept in appalling conditions, crammed into pens smaller than a letter-size piece of paper, never seeing daylight, that are starved for up to 2 weeks in order to make them more productive egg layers, are not at all appetizing. Trying to avoid such eggs can be confusing: Cage free, Free Roam, Free Range, Organic, Vegetarian—all these labels leave me in a flap. What do these labels really mean? For the most part, these labels are surprisingly deceptive. Want to know What’s What? View my in(food)graphic, here.
This recipe serves four.
Break the eggs into a large bowl and lightly whisk.
Recipe adapted from this one.
Weigle DS, et al. 2005. A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. Am J Clin Nutr. 82:41-48.