Eiers is reeds ‘n geruime tyd nie meer die skurk in die hartgesondheid verhaal nie, veral nie as dit by cholesterol kom nie. Tog is dit lekker om te sien dat dit met nuutste navorsing weereens wetenskaplik gefundeer is. Die eintlike sondebok blyk te wees dit wat jy saam met daardie eiertjie geniet. Bly bietjie weg v versadigde vet, soos daardie vetterige stukkie spek of worsie of die dik laag botter op die sny wit roosterbrood. Dis eintlik maklik om dit met iets gesonders wat goed is vir jou hartgesondheid te vervang – soos romerige avokado en volgraan roosterbrood of geroosterde tamatie, gestoomde spinasie of selfs ‘n skeppie boontjies. Ek het ‘n tydjie terug die lekkerste Turkse eiers by ons gunsteling gastehuis in Prins Albert geniet. By die huis het ek ‘n resep daarvoor ontwikkel met hangkaas saam met ‘n kerrie-olie en ‘n snytjie van my gewilde saadbrood langs die kant. Ek hou ook deesdae van die tipiese Koreaanse bibimbap gereg. Gaan na die skakel vir my webtuiste, carmenniehaus.com en kry daar die volle storie met navorsing asook die resepte.
For decades, the humble egg has been cast as the villain in the heart-health story, blamed for just about everything that affects our cholesterol levels. But the latest science is finally clearing its name and pointing the finger squarely at the real culprit.
The Plot Twist
A new clinical trial published in the American Journal of Clinical Nutrition put eggs to the test. Researchers had 61 adults follow three different diets for five weeks on each. The surprise ending? When people ate two eggs a day as part of a diet low in saturated fat, the LDL (the “bad” cholesterol) levels dropped compared to the control diet. The study that it was saturated fat, not the cholesterol in eggs, that nudged LDL upwards. As a bonus, the egg-eaters topped up their levels of lutein and zeaxanthin, antioxidants that support healthy eyes and a healthy brain.
Meet the Real Villain
So if it is not the egg, what should you keep an eye on if you’re aiming to control cholesterol? Saturated fat. It is not the two sunny-side-ups on your plate that trouble your heart, it is the extra rasher of bacon, the side of processed, fatty sausage, the thick layer of butter and the white fibre-less toast they so often arrive with. Simply put – the egg just keeps bad company and ends up taking the blame for its breakfast-table mates.
Mind the Company It Keeps
This is where a simple swap makes all the difference. You do not have to give up your eggs, just rethink its partner(s) on the plate. Swap the processed meats and buttered white toast for heart-loving sidekicks: creamy avocado, a slice of wholewheat toast, a grilled tomato, some wilted spinach or a handful of beans. Same eggs, better company, happier heart.
It’s All in the Cook
How you cook your egg matters too, but don’t worry, nobody is coming for your fried egg. The trick is simply what you fry it in. A poached or boiled egg keeps things light, while a fried egg is just as welcome when cooked in a little olive or canola oil rather than swimming in butter. For a real heart-health win, try dry-frying your egg in a non-stick pan. Small change, big win.
Morning, Noon and Night
And eggs are not only a breakfast act. They are just at home in a light lunch or easy supper. Think a veggie-packed frittata, an egg-topped grain bowl, or a quick shakshuka. However you crack them, eggs are an affordable, nutritious choice from sunrise to snacks to sunset.
The verdict is in: the egg has been egg-onerated. So go ahead and enjoy it, just mind the company it keeps.
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TURKSE GEPOSJEERDE EIERS OP HANGKAAS (LABNEH) MET BRANDRISSIE-OLIE
Die geure en teksture van hierdie eenvoudige gereg is koninklik lekker. Die olie sowel as die hangkaas word vooraf gemaak, so jou werk tydens ontbyt is minimaal.
Maak 2 bakkies
Lewer sowat 600 ml olie en 300 g kaas
Bereiding: olie en kaas: 10 min
Gaarmaak: olie en eiers: sowat 5 min
KERRIE -BRANDRISSIE-OLIE
1 ui, gekap
2 knoffelhuisies, gekap
olie
2 steranys
5 ml (1 t) komynsaad
2,5 ml (1/2 t) vinkelsaad
2,5 ml brejani-masala
5 ml (1 t) borrie
5 ml (1 t) paprika
5 ml (1 t) mosterdsaadjies
5 ml (1 t) swartpeperkorrels
5—10 ml (1—2 t) brandrissievlokkies
5 ml (1 t) sout
250 ml (1 k) olie
HANGKAAS
500 ml (2 k) volroom-amasi of dubbelroomjogurt
Pienk sout na smaak
GEPOSJEERDE EIER
15 ml (1 e) asyn
1 eier per persoon
Sout en peper
AFRONDING
1 ryp avokado, in skyfies gesny
Sesamesade vir bo-oor sprinkel
Geroosterde suurdeeg- of platbrood
1 BRANDRISSIE-OLIE Braai ui en knoffel saam met speserye in bietjie olie tot sag.
2 Voeg by die groot hoeveelheid olie by en laat oor stadige hitte net warm word (moenie laat kook nie). Koel af en giet in bottels.
3 HANGKAAS Spoel ‘n moeseliendoek uit met water en droog uit. Sit in ‘n sif met die punte wat oor die kante hang.
4 Geur die amasi of jogurt met sout na smaak en skep in die moeseliendoek.
5 Plaas die sif oor ‘n bak en laat die wei sowat 2—3 ure deursyg – sit dit in die yskas of koel plek met ‘n opvangbak onder.
6 Bring dan die punte van die doek na mekaar toe sodat die kaas ‘n bol vorm en bind dit met tou vas. Hang die bol op oor ‘n opvangbak (ek hang dit baie keer oor die steel van ‘n houtlepel wat ek dwars oor die opvangbak plaas of sit dit in ‘n vergiettes in die yskas met ‘n opvangbak onder. Laat staan vir 12 uur.
7 Verwyder dan die moeseliendoek versigtig wanneer dit kompak maar steeds sag voel. Verkoel (Dit sal vir 3 dae goed hou in yskas).
8 GEPOSJEERDE EIER Kook water in ‘n klein kastrolletjie, voeg asyn by en laat stadig kook (rolling boil).
9 Breek een eier op ‘n slag en laat gly versigtig in die water.
10 Laat prut tot die eierwit gestol en wit is. (skep van tyd tot tyd die eierwit versigtig met ‘n gaatjieslepel na die geel toe). Skep uit met ‘n gaatjieslepel en plaas in ‘n bord met water.
11 Herhaal met res van die eiers.
SAMESTELLING Skep helfte van die hangkaas in ‘n bakkie of bordjie en plaas die gepojeerde eier bo-op. Rangskik die avokadokyfies langsaan en giet van die brandrissieolie oor. Sprinkel sesamsaadjies oor en sit voor met geroosterde suurdeeg of platbrood.
Carmen Niehaus 