Check out our cracking tips and ideas to get more eggs in your diet

Eggs are one of the most nutritious foods money can buy, providing high quality protein, vitamins and minerals. Eggs are naturally rich in vitamin B12 and vitamin D. They also contain vitamin A and a number of other B vitamins including folate, biotin, pantothenic acid and chlorine.

In the kitchen

Eggs are a versatile fast food. Try scrambling, frying, boiling or poaching them for a whole range of tasty recipes. Of course, they are also useful in baking, including making low-fat meringues. Poaching eggs is a healthy way to cook your eggs but a lot of us avoid attempting it. To poach an egg, make sure they’re fresh and at room temperature. Boil a pan of water and add a little vinegar. Stir the water gently to create a little whirlpool and slowly drop the egg into the centre. Cook for 2-3 minutes until the white is set. Remove from the pan with a slotted spoon.

Breaking it down

A medium egg contains fewer than 80 calories and 11.2% fat. Although eggs are over 5% fat, they are so nutritious and good for you that it is definitely worth including them on a healthy eating plan.

Curried haddock with scrambled eggs

347 calories, 4.9% fat per serving

EggsHalf fill a shallow saucepan with water and place onto a medium heat. Add 200g smoked haddock and 1 bay leaf and bring to a simmer before turning off the heat. Leave for 4 minutes. Remove from the pan and flake the flesh from the skin into pieces. Heat a little oil in a non-stick frying pan. Add 1 tsp mustard seeds and allow them to toast. Turn down the heat, add 1 sliced garlic clove and 1 tsp grated fresh ginger and cook for 2-3 minutes. Add 2 tsp curry powder and a pinch of salt. Cook for another minute before adding 200g spinach. Stir well. Season with pepper. In a bowl, beat 6 eggs well. Once the spinach has wilted, turn up the heat and pour in the eggs. Stir with a plastic spatula until scrambled. Just before serving, fold in the haddock. Scatter with 1 sliced red chilli, coriander leaves and a lime wedge each. Serves 2