recipes

These recipes have been developed by nutritionists to help towards good general health. They provide protein and a wide range of vitamins and minerals.

Click on the titles to read the recipes in full and view images of the finished dishes.
 
Homemade Beans with Fried Eggs and Roasted Asparagus with Egg Dressing

These recipes can help older people get the variety of nutrients they require for general good health.
The recipes are a good source of vitamin D, which is needed for healthy bones and teeth. It is essential for the absorption and use of calcium and phosphorus in the body.

Substances found in eggs such as lutein and zeaxanthin may help slow age-related macular degeneration (AMD), a major cause of blindness in elderly people. These recipes also contain dietary fibre which is important for keeping the digestive system healthy. 

Stir-fried Rice and Spicy Egg Salad
The nutrients in these recipes can help maintain a balanced diet during pregnancy.

These recipes are a good source of folate which is essential for the development of new cells and therefore is especially important for pregnant women.* It is also needed for normal blood formation and for the immune system.

Eggs are rich in choline, an essential component of all cells. Recent research suggests that choline may be important in the development of the brain of the unborn baby. The recipes provide a good source of vitamin D which is needed for healthy bones and teeth. It is also essential for the absorption and use of calcium and phosphorus in the body.**

* Women planning to have a baby should take a 0.4g (400 microgram) folic acid supplement from stopping contraception until the 12th week of pregnancy.
** Pregnant women should take a daily 10 microgram supplement of vitamin D per day.
 
Low-fat Tortilla and Lentils with Soft-boiled Egg
The nutrients in these recipes can help with weight management.

These meals are rich in protein and low in fat. There is evidence that food energy derived from protein appears to be more satiating than that from fat or carbohydrate. Eggs contain significant amounts of protein and have been classified as a low energy density food.

Click here for more low calorie recipes.

Prawn Noodle Broth and Egg Curry
Carotenoids found in eggs are important for vision, especially in dim light.

There is evidence that substances found in eggs that are not classified as nutrients - lutein and zeaxanthin - might be involved in reducing the risk of cataracts and age-related macular degeneration (AMD), a major cause of blindness in elderly people.

These recipes also contain mono-unsaturated fats. Diets rich in monounsaturated fats have been associated with a protective effect against AMD.
 
Tuna and Egg Salad and Baked Eggs and Spinach
The nutrients in these recipes can help maintain a balanced diet towards a healthy heart.

These recipes contain selenium which is needed for protection of DNA, proteins and lipids from oxidative damage and normal function of the immune system.

The recipes also contain omega 3 fatty acids which, evidence shows, may help lower plasma triglycerides and blood pressure. Polyphenols are also present, which can act as antioxidants.