Archive for April, 2011

Easter Eggs

Monday, April 25th, 2011

Easter time is here again and our thoughts turn to eggs. Here is some information on eggs of the healthier variety.

Eggs are a good source of protein and contain vitamins and minerals. They are also easy to prepare.

How many eggs?

There is no recommended limit on how many eggs people should eat. Eggs are a good choice as part of a healthy balanced diet. However, remember that it is important to eat a variety of foods each week to get the wide range of nutrients we need.


Eggs are a good source of:

  • protein
  • vitamin D
  • vitamin A
  • vitamin B2
  • iodine


Eggs can make a really healthy meal. Why not try one of these for your breakfast, lunch or evening meal:

  • Spanish omelettes served with steamed vegetables or a salad.
  • Poached or scrambled eggs and baked beans served on wholegrain toast.
  • Boiled eggs chopped into a summer salad.


Fried eggs are higher in fat than boiled, poached or scrambled eggs, but there is nothing wrong with having them occasionally. If you do want a fried egg, use oil that is high in unsaturated fat such as sunflower oil.


Eggs and cholesterol

Eggs contain cholesterol and high cholesterol levels in our blood increases our risk of heart disease.

However, the cholesterol we get from our food – and this includes eggs – has less effect on the amount of cholesterol in our blood than the amount of saturated fat we eat. So, if you are eating a balanced diet you only need to cut down on eggs if you have been told to do so by your GP or dietitian. If your GP has told you to watch your cholesterol levels, your priority should be cutting down on saturated fats.

Low Fat Carrot Cake

Monday, April 11th, 2011


For the carrot cake:
150 g dark brown soft sugar
2 large eggs
120 ml sunflower oil
200 g wholemeal self-raising flour
1½ level teaspoons bicarbonate of soda
3 rounded teaspoons mixed spice
Grated zest 1 orange
Juice of half an orange
200 g carrots, peeled and coarsely grated
275 g chopped dates

For the topping:
250 g low fat soft cheese
20 g icing sugar
2 teaspoons vanilla extract
Grated zest of one orange
1 level teaspoon ground cinnamon



Pre-heat the oven to 170°C.

Line the base of a deep non-stick square cake tin (measuring 8 x 8 inches) with greaseproof paper.

First beat together the sugar, eggs and oil in a bowl for a couple of minutes until smooth.

Now sift together the flour, bicarbonate of soda and the mixed spice into the bowl. Mix well and then fold in the orange zest, orange juice, dates and carrots.

Then pour the mixture into the tin and bake in the centre of the oven for 35 to 40 minutes. Once cooked, remove from the oven and leave to cool on the side.

To make the topping, mix the soft cheese, icing sugar, vanilla extract, orange zest and cinnamon together until light and fluffy. Cover the bowl with clingfilm and put in the fridge for a couple of hours to chill.

Once the cake has cooled, take it out of the tin and spread the topping over it. The cake has to be cold, otherwise the topping will start to melt.

Sprinkle with ground cinnamon and enjoy!