Summer brunching: 3 ways with egg

Packed with high-protein amino acids, eighteen vitamins, and various minerals, eggs are an essential part of a healthy diet. They are a great source of vitamin B12 for all those veggies out there, their vitamin D protect our bones, selenium reduces inflammation, zinc boosts our immune system, fatty acids control our blood pressure. If you’re an egg fan but want to reduce your fat intake, aim for the egg white – the yolk has more calories and fat-soluble vitamins such as A, D, and E.

Eggs can be cooked, boiled, poached, baked, or even eaten raw – the possibilities are endless. With only 72 calories per one medium egg, they make a perfect, light snack or a nutritious addition to your summer meals.

Together with The British Lion, the UK’s most successful food safety scheme ensuring all eggs are vaccinated against Salmonella, and chef and model Isaac Carew from a blog Dirty Dishes, we’ve gathered three simple, healthy, and delicious recipes inspired by cuisines around the world. From Thailand, through Greece, all the way to the Middle-East –  whichever taste palette you prefer, you’ll definitely find something to impress your friends this season.

Sriracha egg muffins
Serves 2

2 large British Lion eggs
2 English muffins, halved and toasted
Two handfuls of baby spinach
1 tbsp Sriracha
100g Gruyere cheese, grated

1 Heat a pan with a little oil and add the spinach.
2 Once the spinach has wilted add the Sriracha, stir then remove from the pan and set aside.
3 Wipe the pan clean.
4 Fry the eggs sunny side up, grating cheese over 30 seconds before they are cooked as you like them.
5 Lay spinach then the eggs on the toasted muffins and add more Sriracha.

Harissa baked eggs
Serves 4

4 large British Lion eggs
1 tin chopped tomatoes
1 garlic clove, crushed
2 tbsp Harissa paste
2 slices sourdough bread, toasted
2 tbsp Greek yogurt
Chilli oil
Coriander, chopped

1 Add a little oil and garlic to a pan and sauté for one minute.
2 Add the harissa paste and tinned tomatoes and cook for five minutes.
3 Make four pockets in the sauce and crack eggs into then cover with a lid.
4 Place in oven at 200C for 8 – 10 minutes.
5 Serve and garnish with coriander, a spoonful of Greek yogurt and a drizzle of chilli oil.

Greek open omelette
Serves 1

A glug of olive oil
2 large British Lion eggs, beaten
¼ red onion, sliced
60g feta, cubed
1/4 red pepper, chopped
1/2 tsp capers
2 green olives, quartered
A handful of rocket

1 Whisk the eggs without adding any salt.
2 Heat a non-stick pan and add a glug of olive oil.
3 Add the beaten eggs to the pan and stir on a low heat for 30 seconds.
4 Add a pinch of salt, fold in and let the eggs set (Don’t let the omelette cook too long in the pan as they will continue to cook after it is taken off the heat).
5 Slide the omelette onto a plate and sprinkle on all the remaining ingredients.