Egg Pot: Yellow Pepper & Cannellini Bean
*DISCLAIMER: EAT AS MANY EGGS AS YOU FANCY*
Here is the next portable protein hit. This recipe makes extra dip so any leftovers are wonderful on toast or eaten with veg sticks. Eggs are a little power house containing so many vitamins and minerals (Vitamin A, D, E, B6, B12, folate, choline, selenium, zinc, potassium, iron). I can here you all thinking ‘Why are you posting so many eggs, aren’t they bad for my cholesterol’ - whatever that is…Firstly, cholesterol is a fatty substance that is made in our livers.Cholesterol is required by the body for three main functions:
To make bile - the stuff that helps digest the fats you eat
Vitamin D production
Forming part of the outer membrane of every (yes every) cell in our body.
Whilst we need some cholesterol in our bodies having too much may give rise to fatty deposits in our blood vessels potentially leading to heart complications in the future. Although eggs are indeed high in dietary cholesterol, this does not necessarily translate into an increase in our blood cholesterol levels. This is because our bodies are super clever and our liver does a superb job at breaking down excess cholesterol.
For years scientist thought that the cholesterol within eggs caused high cholesterol levels in our blood therefore increasing our risk of heart disease; hence, the commonly held belief that the number of eggs we consumed had to be reduced. However, after much more rigorous research this was debunked and in fact the amount of saturated fat we consume (in addition to some lifestyle factors) is considered to have a greater correlation in raising cholesterol levels and in contributing to the development of heart disease.
Although eggs do contain saturated fat, they also contain unsaturated fats (mono- and polyunsaturated fat), which have been shown to overall reduce our risk of heart disease. Thus, continue to eat natures perfect little package as part of a balanced diet.
Serves 1
Ingredients:
2 eggs
1/2 yellow pepper, sliced
2tbsp. cannellini bean dip (see below)
Cannellini Bean Dip:
1 tin cannellini beans, drained
2 garlic cloves
1/2 lemon, juice & zest
75ml olive oil
1tbsp. thyme
Method:
1). Make the dip by blitzing everything together in a food processor.
2). Put water into a saucepan and bring to the boil. Then add 2 eggs and cook for 10 minutes.
3). Drain the hot water from the saucepan and plunge the eggs into cold water.
4). Remove the eggs from the cold water. Peel and slice the eggs. Add the yellow pepper, eggs and cannelloni dip to a Tupperware.
5). Enjoy on the go!
Nutritional Composition (per serving):
Energy (kcal): 288
Fat (g): 20
Saturates (g): 4.6
Carbohydrates (g): 6.1
Sugars (g): 3.7
Protein (g): 20
The Sports Chef