Heather Little-White, Contributor

This is National Egg Month and for the rest of October, Food will bring you articles and recipes on the exciting protein. Make sure you enter the competition (see details in this section).

It's lunch time and you may need a quick sandwich or salad that is satisfying enough to get you back to work in a short time. Eggs are easy to prepare and make a versatile lunch time item.

An unusual treat of a pizza frittata, using only egg whites, allows you to enjoy lunch with lower fat and cholesterol. Research has shown that persons on a low-fat diet can eat an egg a day with no measurable impact on blood cholesterol levels.

As with anything else, moderation is key and, for good nutrition, all food groups and a variety of foods should be included in the diet. If you have concerns about including eggs in your diet you have little to worry about. Eggs fit into a balanced, healthy eating plan and provide versatility for breakfast, lunch and dinner. They are designed by nature to provide nutrition in one bundle. An egg contains only 70 calories and is rich in protein, minerals and vitamins.

One of the critical factors to a hearty, quick and nutritious lunch is a hard-boiled egg which can be used in creative ways. Here is the secret to the perfect, hard-cooked egg:

Hard-boiled eggs may be stored in the shells in the refrigerator for up to a week.

Hard-boiled eggs can be easily used to make the popular egg salad sandwich to which various herbs, spices, fruits and vegetables can be added.

Heather Little-White, Ph.D. is a Food & Nutrition Consultant

RECIPES

Raisin Bread Egg Salad Sandwich

Ingredients2 hard-boiled eggs, peeled and chopped

2 tablespoons mayonnaise

2 tablespoons onion, finely chopped

1/2 small, green pepper, finely chopped

1/2 firm apple, finely chopped

Salt and pepper to taste

Hint of paprika

2 leaves lettuce

4 slices raisin bread, toasted

Method:

1. Crush eggs and add mayonnaise.

2. Mix in onion, green pepper and apple, salt, pepper and paprika.

3. Pile portions of the egg salad on to bread, top with lettuce leaves and finish sandwich with another slice of bread.

4. Serves 2

Children's choice

There is always the question of what children will eat but the egg in a basket recipe is easy and economical to prepare.

Egg in a Basket

Ingredients

1/2 teaspoon butter

1 slice bread

1 hard-boiled egg

2 teaspoons grated cheese

1 slice tomato

Method:

1. Butter bread on both sides. Place in a muffin pan.

2. Crush boiled egg and add white pepper to taste.

3. Mix in cheese and fill bread in muffin pan.

4. Top with tomato.

5. Place in a 350 F oven for three minutes.

6. Serve warm.

Family Favourite Frittata Pizza

A frittata is a cross between an omelette and a pizza and is an all-family favourite

Ingredients1 tablespoon peanut oil

1 small onion, chopped

2 stalks callaloo, finely chopped

1 carrot, shredded

1 medium, green sweet pepper, thinly sliced

2 frankfurters, diced or 1 cup pepperoni, diced

6 eggs, beaten

1/2 teaspoon black pepper

1 cup tomato ketchup

1 cup cheddar cheese, shredded

Method:

1. In a skillet, heat oil over medium heat and sauté onion, callaloo, carrot and sweet pepper for about four minutes.

2. For another five minutes, stir in frankfurters or pepperoni.

3. In a large bowl, beat eggs and pepper and pour over vegetable mixture in the skillet. Do not stir. Preheat oven to 350 F.

4. Reduce heat and allow frittata to completely set. The edges should be firm but the middle moist.

5. Remove heat, drizzle ketchup over the top and sprinkle with cheese.

6. Place skillet on the top shelf of the oven to allow cheese to melt for about 2 minutes.

7. Allow to cool for a couple minutes before slicing.

The Perfect Hard-boiled Egg

There is a 4-step process to cooking the perfect hard-boiled egg.

1. Place eggs in a pot and cover with cold water.

2. Add 1/2 teaspoon vinegar and some salt to the water. Just in case the shell cracks, the vinegar will help keep the egg in the shell.

3. Bring water to a rolling boil and turn off heat immediately. If you allow the eggs to continue boiling, the yolks will turn green due to sulphur compounds in the yolk.

4. Place the cover on the pot and allow the eggs to remain in the hot water for 14-17 minutes, depending on their sizes.

5. Pour off hot water and cool under running water or in ice water.