Nutritionist and best-selling author, Rhiannon Lambert, talks eggs - nature’s wonder food

Registered Nutritionist, avid foodie and best-selling author, Rhiannon Lambert, is working with British Lion eggs to show people how the humble egg can form the basis of meals that are packed full of goodness but are also easy and delicious.

Rhiannon has shared some of her favourite egg dishes, as well as information about why they are an unsung hero within a healthy, balanced diet. 

Rhiannon says: “Eggs are just incredible - they’re a naturally nutritious food that’s accessible to everyone, protein-rich and vitamin-filled. They are a healthy food that’s great value for money and they’re wonderfully versatile – a staple for a balanced, healthy diet. All of these benefits, combined with how easy they are to cook with, make eggs a winner in my kitchen. Plus, the British Lion mark gives me complete confidence that the highest food standards have been met.”

Eggs & protein
Rhiannon says: “Eggs are nutrient-dense and provide high quality protein as well as a wide range of vitamins and minerals.
“There is emerging evidence from published studies that eggs may contribute to greater satiety, or the feeling of fullness, and that food energy from protein appears to be more satiating than that from fat or carbs. This veg-packed scramble on wholegrain bread will set you up for the day ahead and help to keep you feeling full until lunchtime.”

Eggs & essential nutrients
Rhiannon says: “Eggs are a bit like nature’s multivitamin – naturally rich in vitamin D, B2 (riboflavin), vitamin B12, iodine, selenium and contain several other essential dietary vitamins and minerals. They are also a source of omega 3 fatty acids.
“The sheer variety of macro and micronutrients in eggs ensures that their inclusion in the diet helps people towards meeting daily recommended intakes. 
“The nutrition from eggs combines with cheese, apple and spinach in these moreish muffins to add calcium, vitamin C and fibre for a cracking breakfast that you can make ahead and eat on the run.”

Are eggs good for me?
Rhiannon says: “Eggs are one of the most nutritious foods for people of all ages. They contain high quality protein and are a natural source of vitamin D, selenium, iodine, folate, omega-3 fatty acids, as well as containing vitamins B12, B2 and choline. 
“Whilst eggs are relatively low in calories, 66kcals per medium egg, they are high in protein. Some studies have found that the protein in eggs can help keep people feeling fuller for longer, so they are less likely to snack after a meal of eggs. 
“In terms of eggs and cholesterol concerns, it’s saturated fat rather than dietary cholesterol that really affects the cholesterol levels in our blood, so it’s fine to eat eggs as part of a healthy diet. It’s how you cook your eggs and what you eat them with that counts, so instead of a fry-up try a veg-rich shakshuka instead. All major UK heart and health advisory groups, including the British Heart Foundation, have lifted their previous limits on egg consumption.”

Building a balanced plate
Rhiannon says: “Eggs are a great alternative source of protein to meat or highly processed meat alternatives. They offer a cost-effective, natural protein option that combines well with vegetables and carbs to give a balanced meal offering plenty of good nutrition.
Try meals like frittatas, shakshukas and curries where eggs can take centre stage and be satisfying and tasty, without the need for meat.”

Always use eggs bearing the British Lion mark, which guarantees that they have been produced to the highest food standards.  All Lion Quality eggs come from British hens vaccinated against salmonella, are fully traceable and have a ‘best before’ date on the shell as a guarantee of freshness.