Try this delicious baked eggs recipe to boost your eye health

03 June 2021

Author: Kate Green

Healthy baked eggs recipe

National Egg Day 2021

 

Thursday 3rd June is National Egg Day, so when better to discuss our love for eggs and how they can give your eye health a boost?!

 

Eggs are hugely popular as they can be eaten in so many ways. In fact, it’s hard to name a more versatile food item (except, perhaps, the humble potato), which made choosing an egg-based recipe in honour of National Egg Day quite the challenge.

 

How do eggs benefit your eyes?

 

Eggs are actually one of our top 10 foods for boosting your eye health! Eggs are rich in lutein and zeaxanthin, which are vitamins proven to protect your eyes from ultraviolet damage. Exposure to UV rays can increase your risk factor for developing cataracts and macular degeneration, both of which can threaten your vision permanently. Studies have shown that eating an egg a day for five weeks increases lutein levels by 26% and zeaxanthin levels by 38% - and both of these vitamins increase the amount of protective pigment in your macula!

 

Egg yolks are also a great source of vitamin D which has been proven to help reduce your risk of suffering with age-related macular degeneration. And, here’s the best part – lutein and zeaxanthin are fat soluble, so eating eggs in a fried form is the most effective way of absorbing the most antioxidants. Time to book that Sunday brunch in!

 

Baked eggs, the Optimax way

 

Ingredients:

  • 1 tbsp olive oil
  • 2 red onions, thinly sliced
  • 1 red pepper, cut into strips
  • 2 cloves of garlic, crushed
  • 1 tin of chopped tomatoes
  • 1 tsp paprika
  • Chilli flakes (just a sprinkle)
  • 4 medium eggs
  • 100g of spinach
  • 2 tbsp chopped parsley (optional)

 

Method:

  1. First things first, preheat your oven to 200°C/fan 180°C/Gas 6.

  2. Next, you’ll need a large ovenproof frying pan. Don’t worry if you don’t have one of these – you can complete steps 2-5 in a normal frying pan, and then transfer the mix to a standard oven dish to finish the recipe. (The results will be exactly the same, just a spot of added washing up!)

  3. Slice your onions and peppers and crush your garlic cloves. Add them to the frying pan with a glug of olive oil and fry them gently until they soften around 10 minutes later. Season generously with salt and pepper.

  4. Add your chopped tomatoes, paprika and chilli flakes, stir thoroughly, and gently simmer the contents of the pan for a further 5-10 minutes.

  5. Throw your spinach into the pan and stir until it has wilted.

  6. Remove pan from heat, make 4 wells in the mixture and crack an egg into each one. If you need to transfer your delicious tomatoey mix into an oven dish to bake, make sure you do that before cracking the eggs in.

  7. Place into your pre-heated oven and cook for around 8-10 minutes, or until your eggs have set. Season with salt and pepper as you wish, and add the chopped parsley once served.

 

Optional: To make this baked eggs recipe even more exciting, we highly recommend slicing some chorizo and adding it to the pan during step 3, alongside your onions, peppers and garlic. Perfect to give the dish a Spanish twist!

 

This recipe is inspired by and adapted from the following sources, as well as featuring some of our own recommendations and tips:

Coop

BBC Good Food


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