Ontbyt oppie stoep

As Weskusbewoners maak ons elke oggend tyd vir ‘n ordentlike ontbyt en dit sluit altyd eiers in een of ander gedaante in.

Noudat ons Weskusbewoners is en my huis ook nou my werkplek is, maak ons elke oggend tyd vir ontbyt, somtyds net ietsie vinnig saam met ‘n heerlike pot tee. Ander kere dek ons op die stoep en geniet ‘n luilekker ete wat van vrugteslaai met tuisgemaakte granola, roosterbrood of somtyds selfs ‘n varsgebakte broodjie of skons insluit saam met varsgebroude koffie. Maar of dit nou ‘n vinnige of ordentlike ete is, eier is altyd in een of ander gedaante op die spyskaart.

Meestal heerlike romerige roereier saam met gebraaide sampioene, ander kere ‘n lekker frittata of omelet wat my man opgetower het met dit wat hy alles uit die yskas kon opdien om as vulselbestanddele te dien. Maar ek het ook onlangs ‘n resep vir ‘n eierwrap opgespoor op die Eierraad se webtuiste. Veral geskik vir diegene wat minder koolhidrate wil eet. Eiers bly een van die beste stapelvoedselkosse wat mens kan kry. Hul veelsydigheid en voedsaamheid ken geen perke nie – sien sommer ook die lysie van al hul hoedanighede en geniet met ‘n geruste hart ‘n eiertjie per dag.

Egg wrap
Serves 2
Preparation time: 10 minutes
Cooking time: 5 minutes
Total time: 15 minutes

• 3 large eggs, at room temperature
• Pinch of sea salt & white pepper
• 2 tablespoons/30 ml cold filtered water
• 10 ml olive oil or non-stick cooking spray Fillings of your choice
• Baby spinach
• Grated carrot
• Grated beetroot
• Chopped ham
• Cherry tomatoes
• Chopped avocado
• Grated cheddar or cubed mozzarella

Method:

• To make the wrap, whisk the eggs with the seasoning and water until very well combined. Allow to stand for 2 minutes if frothy.
• Grease a 22 cm non-stick pan and pour in a quarter of the egg mixture to form a thin layer in the pan, gently coating the pan to spread the mixture around the pan as you would an omelette. Cook over medium heat for approximately 2 minutes until cooked, flip over and cook for a further minute, remove and cook the remaining mixture.
• To serve; fill the egg wrap by placing the fillings of your choice down the centre of the omelette, roll up and cut in half to serve.

Looking to curb hunger and stay energised throughout the day? Look no further than the egg, a kitchen staple and family favourite. Eggs are a powerhouse of nutrition packed into a small shell: a good source of high-quality protein, healthy fats, and a variety of vitamins and minerals. This combination of eggy goodness helps keep you feeling full and satisfied longer after eating, making eggs an ideal choice for those looking to curb hunger and keep energy levels in check throughout the day.

Here are five reasons why you should focus on eggs for fullness:

• Protein Power: Eggs are high in 7 g of protein per egg. Protein is a food group known for its power to keep you feeling full. Proteins are more satiating than carbs or fats and help maintain muscle mass.
• Fat Fact: The healthy fats found in eggs, known as monounsaturated fats, add to a feeling of fullness, slowing down the digestion process which keeps your gut and brain satisfied after eating.
• Light on Energy, Big on Nutrients: Despite being nutrient-dense, eggs are relatively low in energy – a double win for a satisfying food choice. Consuming foods that are low in energy yet high in nutrients, such as eggs, can help you feel fuller without overdoing it in terms of kilojoules.
• Nourishing Nutrients: Eggs are packed with essential vitamins and minerals, including vitamin D, vitamin B12, selenium, choline, and phosphorus, among others. These nutrients play various roles in metabolic processes in the body and our overall health, which may indirectly contribute to satiety and appetite regulation.
• Take it Slow: When eaten alongside other food groups, like carbohydrates, this unique combination of protein, fat, and nutrients in eggs slows down the digestion and absorption of glucose from the gut into the bloodstream. This helps stabilise our blood sugar levels and prevents rapid spikes and crashes, a trigger that could lead to feelings of hunger shortly after eating.

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