You know all those stories about eggs in excess being bad for you because they lead to high cholesterol? It’s all rubbish. The nutrition and especially the diet industry have in the last few years done a big u-turn and we are now told that fats do not make us fat after all, and eggs are in fact a superfood.
Having been on my own recent voyage of discovery regarding healthy foods for me (dealing with Hashimoto’s disease and pernicious anaemia – both auto-immune issues) I have come across multiple sources advocating up to four eggs a day. Yay. I love eggs 🙂 – and have drooled over them previously here, here, here, here and here etc.
So, how to incorporate eggs everywhere? Another thing I love is Sri Lankan street food, aka short eats and egg rolls have got to be in my top 10 Sri Lankan foods. So here a quick recipe borrowed from Peter Kuruvita. Peter’s street food inspired Sri Lankan egg rolls are made with spiced tuna and potato, wrapped in pancakes, crumbed and deep fried:
- 200 g tuna steaks, cut into chunks
- 200 g new potatoes
- 4 hard boiled eggs
- 300 ml vegetable oil, for frying
For the pancakes
- 150 g plain flour
- 2 eggs
- 300 ml milk
- 1 tsp vegetable oil
For the tempered spices
- 100 ml vegetable oil
- 1 tsp cayenne pepper
- 2 chillies, finely chopped
- 1 small onion, finely chopped
- 2 garlic cloves, finely chopped
- 1 sprig curry leaves, leaves picked from stem
For the crumbing mix
- 75 g plain flour
- 2 eggs
- 100 ml water
- 300 g breadcrumbs
- Place the tuna, half a teaspoon of salt and a tablespoon of roughly ground black pepper in a pot, and cover with water. Place over medium heat until the tuna has cooked through. Drain and set aside.
- Meanwhile place the potatoes in a pot and cover with water. Bring to the boil and cook until tender. Remove from heat and drain.
- Combine the cooked tuna and potatoes in a bowl and mash until smooth but still reasonably dry. Season with salt and pepper.
- For the pancakes: whisk the flour, eggs and milk until smooth then stir through the vegetable oil. Set aside for 10 minutes until ready to fry
- For the tempered spices: heat the oil in a pan over a high heat. Add the cayenne pepper, chillies, onion, garlic and curry leaves and fry until the onions are golden brown. Remove from the heat and combine with the fish and potato mixture. Set aside.
- Make the pancakes by heating a little oil in a frying pan over a high heat. Once the oil is hot, spoon a ladelful of the mixture into the pan and swirl to coat.
- Once the pancake is loose enough to come away from the pan, flip it over and cook the other side. You dont want the pancake to crisp it should still be soft enough to fold without tearing. Repeat with remaining batter. Once all the batter has been used, set the pancakes aside.
- To make the crumbing mix, whisk the flour, eggs and water in a bowl and set aside.
- To assemble the egg rolls, lay a pancake on a clean work bench. Top with a small amount of the fish and potato mixture. Place an egg half on top. Fold each side of the pancake into the centre to form a square parcel. Use some of the egg and flour mixture to help the edges stick if necessary. Repeat with remaining pancakes and filling.
- Coat a roll in the flour and egg mixture, and then the breadcrumbs. Repeat with remaining rolls and set aside until ready to fry.
- To cook the rolls, heat the oil in a pot over high heat until it reaches smoking point. Add the rolls, one at a time one, and fry until crisp and golden. Remove from the oil and drain on paper towels. Serve with a nice cold beer.
Other than the fact that these have been deep fried in vegetable oil these are extremely healthy. For gluten free, skip the flour & breadcrumbs and use coconut flakes instead. For less calories – shallow fry in extra virgin olive oil.
Why are eggs suddenly the latest super food? Just think about it… one egg contains all the nutrients and building blocks required to grow an entire baby chicken.
Eggs are loaded with high-quality proteins, vitamins, minerals, good fats and various trace nutrients.
A large egg contains (details):
- Only 77 calories, with 5 grams of fat and 6 grams of protein with all 9 essential amino acids.
- Rich in iron, phosphorous, selenium and vitamins A, B12, B2 and B5 (among others).
- One egg contains 113 mg of Choline – a very important nutrient for the brain, among other things.
Eat the yolks, they contain pretty much all the nutrients!
Bottom Line: Eggs contain all 9 essential amino acids, are highly concentrated with vitamins and minerals and are among the best sources of choline you can get. Omega-3 enriched or pastured eggs are best. Eggs also contain large amounts of the antioxidants Lutein and Zeaxanthine, which dramatically lower your risk of age-related eye disorders. Despite the fear mongering of the past few decades, eating eggs and cholesterol has no association whatsoever with heart disease.
So what are you waiting for?