The nutritional benefits of quail eggs
Wellness
Good things come in small packages they say! Gram for gram, quail eggs are very similar to chicken eggs, with slightly more iron, riboflavin (vitamin B2) and vitamin B12. They are a great source of high-quality protein, along with vitamin A, folate, selenium and choline. Because they are so small, you will need three to five quail eggs to equal one chicken egg.
Protein for energy and repair Eggs provide complete protein, which your body uses to build and repair muscle, skin, hair and nails.
Brain health Egg yolks are one of the richest food sources of choline, a nutrient involved in memory and brain function.
Healthy blood Quail eggs provide iron and vitamin B12, both needed to make healthy red blood cells.
Allergies If you are allergic to chicken eggs, please do not assume quail eggs are safe. Many people with egg allergy also react to quail eggs, so talk to your doctor or allergist first.
Weight management
Small and satisfying One quail egg has only around 60 kilojoules (14 calories), and protein-rich foods help keep you feeling fuller for longer. Three to five quail eggs make a lovely breakfast serve.
Beauty
Egg-based hair and face masks are a fun DIY treat, and the protein and vitamins in eggs support healthy hair and skin from the inside too.
Cooking
Always cook them Like chicken eggs, quail eggs can carry salmonella, so cook them until the white is set. Pregnant women, young children, older people and anyone with a weakened immune system should avoid raw or runny eggs. They take only 2 to 3 minutes to soft-boil and look gorgeous halved on salads and canapés.
A Fantastic Quail egg Omlette recipe to share with your loved one!
Quail egg, asparagus and parmesan omelette
Ingredients
10 quail eggs
8 asparagus spears ( with ends trimmed and washed)
1 tablespoon of grated parmesan
pinch of salt
pinch of pepper
5 ml Canola spray
Method
Preheat a heavy based frypan on medium heat and spray lightly with canola spray
Gently sauté asparagus spears until just under cooked and reserve
Break the quail eggs into a bowl carefully, add salt, pepper and parmesan
Lightly re spray the pan and gently pour the egg mixture onto the pans surface. Gently grill the top for even cooking . The omelette will take 2 to 3 minutes to cook, place the asparagus to one end of the pan, roll the omelette with the asparagus in the centre , cut in the centre on the oblique, place on two plates or on one to share and serve.
“So do it on try them, design your culinary life, Spice your life up, put some sizzle back in it today “
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
