The Easter egg has been a symbol of rebirth since pre-Christian times and even the ancient Greeks, Persians and Chinese exchanged brightly decorated eggs at their spring festivals.

Today’s chocolate varieties may be tempting but they can’t compete with the superior nutritional value and perfect oval shape of the real thing.

Eggs are one of the most affordable sources of protein available in a modern diet suffering from carbohydrate overload. A medium-sized egg provides around 78 kcal and 6.5g of protein, delivering around 13% of an adult’s daily protein requirement. Eggs are a complete protein source – this means they contain all the amino acids essential for human health.

A true superfood, the egg is one of the most nutrient-dense foods, offering an excellent supply of vitamins D and B12, biotin and iodine. It’s also a useful source of vitamin A, folic acid, selenium and choline – an essential nutrient for foetal development and valuable ‘brain food’ that aids our memory and concentration.

Hens are astonishingly productive. They lay up to 280 eggs a year, and some birds can lay an egg every single day. My friend Sara has 13 hens, each with a name and a fully developed character. My favourites are Bee-Bee, the boss hen, naughty Lotti, and Valdivia, a beautiful Araucana hen that lays blue eggs. Depending on the breed of the hen, an eggshell can be tinted white, brown, blue, greenish, pink or speckled.

Egg yolks also vary in colour and flavour, depending on the chicken-feed. Highly nutritious, egg yolks contain the carotenoids lutein and zeaxanthin which may reduce the risk of age-related vision loss. They also contain dietary cholesterol, but in recent years studies have consistently shown they do not provide a risk for heart disease if you are healthy and your diet is low in processed meats, salt and saturated or trans fats.

There is no recommended limit on how many eggs we can eat, although those with familial hyper- cholesterolaemia, an inherited condition, should restrict their egg consumption to two to three eggs per week. Eggs can be given to babies over six months if thoroughly cooked. Some people are allergic to raw eggs, but may tolerate them when cooked.

Under the British Lion scheme, egg-producing hens are vaccinated against salmonella and their eggs are stamped with a best-before date. To reduce salmonella risk further, pregnant women should not eat them raw or lightly cooked.

Always wash your hands and cooking utensils after contact with raw eggs, eat them promptly after cooking and discard those with cracked shells. To check how fresh an egg is, place it in a glass of cold water. It is fresh if it lies on its side and sinks to the bottom of the glass, but rotten if it floats right to the top and remains in a vertical position.

Tasty Tortilla

Ingredients:

1 and a half pounds (680g) potatoes, peeled and thinly sliced
2tbsp olive oil
1 large onion, thinly sliced
Sea salt and freshly milled black pepper
2 cloves garlic, minced
6 medium-sized eggs
250ml milk or milk alternative
3 spring onions chopped
A handful of chopped spinach

Method:

1 - Preheat the oven to 180C (350F, Gas Mark 4). In a large saucepan, simmer the potato slices in water until just tender. Drain and reserve.

2 - Heat the olive oil in a large non-stick saucepan and add the onion and garlic. Season to taste with salt and pepper, and gently cook until soft (about five minutes). Remove the pan from the heat.

3 - In a large bowl, beat the eggs well, then stir in the milk, spring onions,
spinach and combine until incorporated. Adjust the seasoning.

4 - Add the onions and potatoes to the bowl and stir gently. Pour the entire mixture into an ovenproof casserole dish and bake until the eggs are set (about 30 minutes). Serve warm with a big, green leafy salad or cold as a wonderful addition to lunchboxes and picnics.

TIP: The best eggs come from healthy, well-nourished chickens. Look out for eggs from hens fed on flaxseed or fish-oil enriched feed, as they produce eggs with a higher omega-3 content, offering significant benefits to a heart-healthy diet

  • Martina Watts works as a Nutritional Therapist at the Dyke Road Natural Health Clinic, Brighton, 01273 561844, thehealthbank.co.uk