Healthier Scrambled Eggs on Toast
Still Tasty and Healthy
Scrambled eggs can be bad for you but read on to find out how to make it if anything good for you
Bread
Everyone knows that a brown wholemeal bread has higher fibre content and less sugars and so helps to lower blood sugar and aid digestion. In comparison to the choice of eggs and butter though, i wouldn't loose too much sleep over the bread you use.
Butter
DO NOT USE IT! butter is awful for you! you're likely to spread 10g of butter onto each slice, theres virtually 20 grams of fat and that can be as much as two chocolate bars.
EGGS
Ok so first lets look at exactly what is in eggs
1 Large egg (50g)
Calories = 71 (45 from Fat Alone)
Total Fat = 5g
Saturated Fat = 2g
Cholesterol = 211mg
Carbs = 0g
Protein = 6g
Ok so lets assume were making Scrambled Eggs with 4 Large eggs
Total Fat = 20g ---[ THIS IS AS MUCH AS 2x CHOCOLATE BARS ]---
Saturated Fat 10g ---[ 33% of the RDA (Recommended Daily Allowance), This is the really bad Fat that is most dangerous to your health, It serves no purpose and if it was up to me i would set a RDA of 0%, Since the term is RECOMMENDED ]---
Protein = 24g ---[ THIS IS FINE ]---
Cholesterol = 844mg ---[ THIS IS 280% of your RDA, High Cholesterol is Linked to Health problems, just 2 eggs is over your RDA already, nevermind 4 ]---
Ok so what can we do? Any more than 1 egg seems to give an unhealthy amount of Fat and Cholesterol!
Ok so here's the important bit, Check the Nutritional Value of JUST the Egg white on its own
Calories = 16
Total Fat = 0g
Cholesterol = 0g
Protein = 4g
So theres no need for the egg yolk then right? well....
The egg yolk unfortunately contains a lot of Vital Minerals and Vitamins
it's a good source of Vitamin A, Calcium, Iron, Riboflavin, Vitamin B12 and Phosphorus and Selenium.
And without it, its not quite Scrambled Eggs is it
So here's the Answer!
Alter the ratio of Egg Yolk to Egg White, if you just add the whole egg its 1:1 Ratio
Recipe
------------
4 egg whites
1 egg yolk
This would provide you with the following Nutrition
Fat = 5g (From the Yolk)
Saturated Fat = 2g (From the Yolk)
Cholesterol = 211mg (From the Yolk)
Protein = 24g
Ween yourself off it maybe
You can start with a 2:4 Yolk to White ratio at first, i still found this just as nice as 4:4, with half the fat so its a no brainer, then you can proceed to 1:4 ratio and see what you think of it
Economy
You can buy an Egg for as little as 10p an Egg
So 10 x 10p = £1
£1 of eggs = 60g protein
If you buy a protein Shake you could be paying up to 3x this much for the same protein content, therefore eggs are the economical way to intake protein
Seasoning
Tomato Ketchup and HP Brown sauce and all the others thing people generally put on their scrambled eggs and food generally, are typically high in salt and sugars.
Opt for using mixed herbs and pepper instead, these are actually nutritionally very good for you
