Many of us can enjoy eggs despite the fact that they contain dietary cholesterol, as it has very little effect on our blood cholesterol levels. Chemically processed fat, such as trans fat, and certain saturated fats, however, do impact badly on our blood cholesterol levels and on the blood flow to the brain and around the body. Eggs are a source of choline, a precursor of another important brain nutrient, citicoline. This helps increase the blood flow to the brain and enhances its ability to utilise glucose, which is the primary fuel for the brain. They also contain a small amount of vitamin D which helps us absorb calcium for bone health.
2 tbsp olive oil, plus an extra drizzle to serve
1 small courgette per person, grated
2 garlic cloves, crushed
Salt and freshly ground black pepper
100g goat’s cheese, crumbled
A handful of chopped fresh dill
A handful of rocket, to serve
Heat 1 tablespoon of the oil in a non-stick ovenproof pan over a medium heat. Add the grated courgette and cook for about 2 minutes. Stir in the garlic and cook for another minute. Season to taste with salt and pepper, then remove from the heat.
Beat the eggs in a large bowl with the goat’s cheese. Add a little more salt and pepper, then stir in the courgette and dill.
Clean and dry the pan, then return to a medium-high heat and add the remaining tablespoon of olive oil. When hot, pour in the egg mixture, tilting the pan to distribute the eggs and filling. During the first few minutes of cooking, shake the pan gently and tilt it slightly, then use a spatula to lift an edge and let the uncooked eggs run underneath.
Turn the heat to low, cover the pan and cook for 10 minutes, shaking the pan gently now and then, until the bottom is golden.
Meanwhile, turn on the grill.
Uncover the pan and place under the grill, not too close to the heat, for 1 to 3 minutes, making sure it doesn’t burn.
Allow to cool for 5 minutes, then loosen the edges. Carefully slide from the pan onto a dinner plate. Cut into four quarters. Serve hot or cold with a handful of rocket and a drizzle of olive oil.