Benefits of Coconut

Health benefits of Coconut Water prevents urinary tract infection. Coconut Water is extremely beneficial during pregnancy. It is good for your heart. Coconut Water Helps to lose weight, Hydration. Coconut Water is rich in Antioxidants. Coconut Water Regulates blood pressure. Remedy for Diarrhea, Coconut Water helps Digestion. Reduces the risk of kidney stones.

Is coconut water good for you?

Advocates say coconut water - the clear liquid inside a young coconut - is a nutritional goldmine. Already popular in Brazil, where sales top $300 million a year, coconut water is one of the fastest-growing new food categories in the UK and sales doubled in the US last year, thanks to investment by Coca-Cola, PepsiCo and Madonna, who poured $1.5 million into the brand Vita Coco and convinced Matthew McConaughey and Demi Moore to do the same.

Not to be confused with coconut milk, the fattier, pulped coconut meat, pure coconut water has been available fresh from health food outlets and in pre-packaged form in Asian supermarkets for years, and has just made its Australian debut in general supermarkets.

The Jamaicans use it as a heart tonic and the United Nations' Food and Agriculture Organisation says it's full of natural electrolytes.

But Tania Ferraretto, an accredited practising dietitian with Nutrition Professionals Australia, says, "At this point I wouldn't recommend coconut water to my clients." Aloysa Hourigan, senior nutritionist with Nutrition Australia, agrees. "I think the claims for coconut water are probably overrated. It's unlikely to be harmful and it has got some mineral component, but it doesn't have a high nutritional content."

Health claims

It's a low-fat health drink. Deemed a healthy alternative to sugar- and kilojoule-packed soft drinks and juices, pure coconut water is a natural beverage with no artificial additives or sweeteners. It's cholesterol free, 99 per cent fat free, low in carbohydrates and naturally occurring sugars and has less than 100 kilojoules per 100ml (most flavoured varieties use 100 per cent fruit extracts).

It also boasts zinc, selenium, iodine, sulfur, manganese, boron, molybdenum, ascorbic acid and B-group vitamins. But Hourigan says the latter two are not at a substantial level and Ferraretto warns that the bottled source may not be as good as the real deal. "What's the shelf life for all these components and are they still active when they've been on the shelf for a while?" she asks. She says you also need to remember that coconut water is not kilojoule free.

It's better than a sports drink

Dubbed "nature's Gatorade", coconut water is a natural isotonic drink that provides many of the same benefits as formulated sports drinks, including the electrolytes calcium, magnesium, phosphorus, sodium and potassium, but in their natural form.

"While it's a marketing advantage to say it's natural, in the real world your body doesn't distinguish between the electrolytes coming from coconut water or from a sports drink," says Ferraretto. And while a small Malaysian study found it caused less nausea, fullness and stomach upset than sports drinks, and could be used for whole-body rehydration after exercise, she would not yet recommend it for athletes.

"Although it does provide electrolytes and a little bit of carbohydrate, a sports drink is specifically formulated for athletes and the electrolytes and carbohydrates are at the right level." She says the rest of us get all the hydration and electrolytes we need from a healthy diet.

It slows down ageing

Fans say coconut water can promote smoother, more youthful-looking skin. They claim it's a natural source of cytokinins, a group of plant growth hormones that help regulate cell growth, development and ageing. Rich in potassium, antioxidants and lauric acid, cytokinins are said to balance pH levels, strengthen and hydrate connective tissues and even reduce the risk of age-related diseases. Dab it onto skin and you may also reduce acne, cellulite, eczema, stretch marks, wrinkles, age spots and sagging skin. But Hourigan says no scientific studies back any of this up.

It's almost as good as a blood transfusion

According to the UN, coconut water's chemical profile is so similar to blood plasma it has been used intravenously to save lives in developing countries and during World War II. In the Pacific, it was siphoned directly from the nut to provide emergency transfusions for wounded soldiers. It is also used as a home remedy for dehydration-related ailments such as cholera and gastroenteritis, although a West Indian study warned against using it in severe cases. "When medical saline isn't available it can replace water and salt," Hourigan agrees. "But it doesn't contribute enough glucose."

Regulates blood pressure, blood sugar and cholesterol

Research shows that coconut water can improve blood circulation, lower elevated blood pressure and reduce the risk of heart attacks and strokes, says Dr Bruce Fife, director of the Coconut Research Center and author of Coconut Water For Health And Healing (Perfect Paperback). Advocates also claim it helps increase HDL (good) cholesterol, reduces plaque formation, moderates sugar absorption and improves insulin sensitivity. "People at risk of high blood pressure and stroke need more potassium and less sodium, but I'd like to see more studies on [coconut water and] cholesterol and diabetes," Ferraretto says.

Good for digestive and urinary health

Coconut water claims to be a cure-all for a range of digestive and urinary ailments and has been used in the tropics to treat stomach flu, dysentery, indigestion, constipation, intestinal worms, bladder infections and malfunctioning kidneys. It's a natural diuretic and is said to prevent urinary tract infections (UTIs) and kidney stones. Research from the Philippines found drinking coconut water up to three times a week may reduce stone size and the need for surgery.

Ferraretto argues that water is better for hydration and urine flow and says if you're worried about UTIs, try cranberry juice. "We know there's some evidence there," she says. Coconut water is considered safe for children as well as pregnant and breastfeeding women and there are no known side effects, however there are some things to watch out for:

The fresher the coconut water, the better. Once exposed to air and warm temperatures, it rapidly ferments and loses its nutritional value. If you have nut allergies, check with your GP. Avoid coconut oil if you have heart disease, kidney disease or are on a low-potassium diet. Regulate your potassium levels if you consume coconut water and potassium supplements, as too much potassium can impact on the heart. It may have a laxative effect.

Benefits of Banana

You'll never look at a banana the same way again after discovering the many health benefits and reasons to add them to your diet. Bananas combat depression, make you smarter, cure hangovers, relieve morning sickness, protect against kidney cancer, diabetes, osteoporosis, and blindness. They can cure the itch of a mosquito bite and put a great shine on your shoes. Here are 25 reasons to eat bananas you might have never considered before.

If You Think Bananas Are Just For Monkeys, Think Again

Bananas help overcome depression due to high levels of tryptophan, which is converted into serotonin -- the happy-mood brain neurotransmitter.
Eat two bananas before a strenuous workout to pack an energy punch and sustain your blood sugar.
Protect against muscle cramps during workouts and night time leg cramps by eating a banana.
Counteract calcium loss during urination and build strong bones by supplementing with a banana.
Improve your mood and reduce PMS symptoms by eating a banana, which regulates blood sugar and produces stress-relieving relaxation.
Bananas reduce swelling, protect against type II diabetes, aid weight loss, strengthen the nervous system, and help with the production of white blood cells, all due to high levels of vitamin B-6.
Strengthen your blood and relieve anemia with the added iron from bananas.
High in potassium and low in salt, bananas are officially recognized by the FDA as being able to lower blood pressure and protect against heart attack and stroke.

Eating Bananas Aids Digestion

Rich in pectin, bananas aid digestion and gently chelate toxins and heavy metals from the body.
Bananas act as a prebiotic, stimulating the growth of friendly bacteria in the bowel. They also produce digestive enzymes to assist in absorbing nutrients.
Constipated? High fiber in bananas can help normalize bowel motility.
Got the runs? Bananas are soothing to the digestive tract and help restore lost electrolytes after diarrhea.
Bananas are a natural antacid, providing relief from acid reflux, heartburn, and GERD.
Bananas are the only raw fruit that can be consumed without distress to relieve stomach ulcers by coating the lining of the stomach against corrosive acids.

Natural Cures From A Simple Banana

Eating bananas will help prevent kidney cancer, protects the eyes against macular degeneration and builds strong bones by increasing calcium absorption.
Bananas make you smarter and help with learning by making you more alert. Eat a banana before an exam to benefit from the high levels of potassium.
Bananas are high in antioxidants, providing protection from free radicals and chronic disease.
Eating a banana between meals helps stabilize blood sugar and reduce nausea from morning sickness.
Rub a bug bite or hives with the inside of the banana peel to relieve itching and irritation.
Control blood sugar and avoid binging between meals by eating a banana.
Eating a banana can lower the body temperature and cool you during a fever or on a hot day.
The natural mood-enhancer tryptophan helps to relieve Seasonal Affective Disorder (SAD).
Quitting smoking? Bananas contain high levels of B-vitamins as well as potassium and magnesium to speed recovery from the effects of withdrawal.
Remove a wart by placing the inside of a piece of banana peel against the wart and taping it in place.
Rub the inside of a banana peel on your leather shoes or handbag and polish with a dry cloth for a quick shine.

Weight Loss

Finding foods to fit into your weight-loss diet can be challenging, but bananas make a perfect fit. Bananas are naturally sweet and can help curb your sweet tooth if you get that afternoon sugar craving. A 6-inch banana has a minimal 90 calories, about one-fourth of the calories you would get from a chocolate candy bar. Additionally, about half of the fiber content in bananas is soluble. When soluble fiber reaches your digestive tract, it absorbs water and slows digestion. Food is forced to sit in your stomach for a while, making you feel full. If you have a banana before lunch, you'll be less likely to overeat when your food comes to the table.

Regularity

Enjoying a banana each day aids in keeping you regular. One 6-inch banana has more than 2.5 grams of total fiber, about half of which are insoluble. As insoluble fiber travels through your digestive tract, it sweeps up waste and helps push it out. You'll have more regular bowel movements that are soft and easy to pass. Keep your bowels healthy by getting 14 grams of fiber in your diet for every 1,000 calories you consume, reports Colorado State University Extension. For example, if you tend to stick to an 1,800-calorie diet, you need about 25 grams of total fiber. You get nearly 10 percent of your daily fiber needs -- for this number of calories -- from one 6-inch banana.

Normal Heart Function

Having a banana at breakfast every day adds a nutrient to your body to support normal heart function. Bananas are rich in a mineral electrolyte called potassium. When potassium enters your body, it absorbs directly into your bloodstream through intestinal walls. Potassium travels around to cells all over your body and dissolves in fluid inside of cells. It travels across cell membranes if needed to keep fluid balanced in and around cells. This process keeps electricity flowing throughout your system, which is required to make your heart beat. In cases of severe potassium deficiency, your heart rhythm may become irregular, which can be deadly. According to the Linus Pauling Institute, you need 4,700 milligrams of potassium on a daily basis. Bananas provide more than 360 milligrams per 6-inch piece of fruit.

Eye Health

Adding a banana to your diet also helps keep your eyes healthy. Bananas have a small amount of vitamin A, a fat-soluble vitamin that is vital for protecting your eyes and normal vision. The term "vitamin A" refers to a series of compounds, including beta-carotene and alpha-carotene. These compounds preserve the membranes that surround your eyes and are a component of one of the proteins that brings light into your cornea. Adequate daily vitamin A intake also lessens your risk of night blindness and is essential for everyday vision. Women require 700 micrograms of daily vitamin A, and men need 900 micrograms, explains the Office of Dietary Supplements. One 6-inch banana has nearly 10 micrograms of vitamin A. Bananas also contain alpha-carotene and beta-carotene, which convert to vitamin A to further keep your eyes healthy.

Benefit of Banana Peels Banana peels sparkling Trather than an appeal every day for a week on your teeth for about a minute this actually results and teeth whitening which can cost a lot of money otherwise for white and sparkling teeth. The only thing that you have to do is to add the banana peel on your teeth for a few minutes regular imwarren's banana peel helps in removing warts and eliminates the occurrence of new ones for this simply rub appeal on the affected area were tied appeal overnight on him this is one of the simplest ways to use a banana peel for skin pain reliever banana peel is a very good pain reliever next few drops a vegetable oil with banana peel in reply that mixture on the painful area lead the mixture for 20 to 30 minutes.

After 30 minutes your pain will be less best for silver leather and shoot police for instant shine in she'll leather and silver banana peel is a perfect idea just rub the banana peel on the silver leather and shoes to get instant shinning best for abides by bugs banana peel can also be used on the mosquito by banana peel gives instant relief from the pain and itching that is caused due to bug bites temple just massage banana peels on your face and body for five minutes every day to cure pimples on results should be visible within a week keep applying the field till the acne disappears wrinkle banana peel helps to keep your skin hydrated add and akio to mashed banana peel apply this mixture on your face and leave it for five minutes wash off.

After five minutes psoriasis just apply the peel on the psoriasis affected area banana peel has moisturization properties and also reduces 18s it work quickly heal psoriasis and you can see noticeable results within no time UV protection banana peel Health in protecting the eyes from harmful UV rays make sure you leave the key under the Sun before having the banana peel on the rise it is also proven to reduce the risk of cataracts thanks for watching this video please like share don't subscribe channel for more health steps have a nice day in.

Adding a banana to your daily diet has an array of benefits in your body. Bananas help you reach your weight-loss goals, keep your bowels healthy, provide nutrients that regulate heart rhythm and have vitamin compounds for eye health. Keep a bunch of bananas on your desk at work and replenish your stock each week. You'll be more likely to reach for a healthy banana -- instead of heading to the vending machine -- if you have a bunch sitting in front of you.

Why you should eat kumara

In New Zealand, kumara is an age-old crop which remains a firm favourite - with good reason.

History

Maori have grown kumara extensively since bringing it to New Zealand over 1000 years ago. They showed great skill cultivating and storing kumara, and managed to control the potentially devastating kumara caterpillar by using tamed black-backed seagulls. The original kumara were very small but in the early 1850s, a larger American variety was quickly adopted for its superior size and flavour. The majority of kumara are grown in Northland where the soil and climate are ideal. In other countries, kumara is known as sweet potato.

Varieties

New Zealand kumara are available in red, gold and orange varieties. They each have a different skin and flesh colour, texture and flavour. Red kumara, with red skin, has a creamy white flesh with a firm texture and mellow flavour. The gold-skinned kumara has golden flesh with a soft texture and it is sweeter than red kumara. Orange kumara has orange skin and flesh, a firm texture and the sweetest taste.

Nutrition

About 1/2 cup of boiled kumara (100g ) provides around 300kJ energy, virtually zero fat, 1.8g fibre and small amounts of a wide range of vitamins and minerals. In general, the stronger the colour of a fruit or vegetable, the higher the antioxidant content. This applies to kumara which are generally a good source of a range of antioxidants. Other constituents in kumara have been shown to have anti-cancer and anti-coagulant properties (ie. it stops blood from clotting).

Storage and use

Kumara will retain their flavour and freshness for a week or two after purchase if you keep them in a cool, dark, well ventilated place. Don't store them in the fridge and keep them out of warmer temperatures to avoid sprouting. As with potatoes, if you peel the skin and throw it away, you're throwing away some of the goodness (fibre, vitamins and minerals), so just give kumara a good scrub and trim any bruising or woody bits. Kumara can be used as an alternative in any recipe that uses potatoes. You'll find they generally cook a little quicker than potatoes.

Ways with kumara

Add to your mashed potato for a nice flavour change.
Kumara wedges are yummy instead of potato wedges. Slice the kumara, lay them on an oven tray and spray with a little oil. Bake in a hot oven.
Layer sliced kumara with onion slices and garlic in a baking dish. Pour over a little milk and bake in a hot oven for a kumara gratin.
Kumara makes a delicious soup, especially if you add some curry spices.
Kumara, boiled and cooled, is a good salad base. Toss kumara pieces with a dressing made from sweet chilli sauce, soy sauce, lime juice and sesame oil. Toss coriander leaves through the salad.

Back to basics: Rice

The complete guide to cooking and using this staple food, so it's perfect every time.

Cooking rice is not difficult; it just needs a little care and attention. Rice is satisfying to eat, low in fat, and comes in a number of different varieties. It can be used to create all sorts of tasty dishes. Here we tell you how to cook long-grain, basmati, risotto and sushi rice.

Basic rice rules

There is no need to rinse rice bought in the supermarket before cooking in New Zealand as it has been thoroughly cleaned before packaging.
Unless specifically stated in a recipe, rice does not need to be soaked before cooking.
Always use a heavy-bottomed pan with a tight-fitting lid.
Use the correct type of rice for the type of dish you are making. For example, risotto is best made with risotto rice: arborio or carnaroli. Extra flavour can be added to rice by using stock instead of water when cooking.
When cooking rice by the boiling or absorption method, never stir the rice during cooking as the grains can split. This causes the rice to become sticky.
Rice is cooked when the rice separates well and is not hard in the middle.
As soon as rice is cooked, remove it from the pan otherwise it will continue to cook and become overcooked.
If you're using the boiling method, drain thoroughly in a sieve or colander taking care that the steam does not burn you.
Lightly fluff with a fork before serving.

Different types of rice and uses

As a general guide, different rice suits different dishes.

Long-grain, white and brown – salads, stir-fries, pilafs, curries, mince dishes.
Basmati – Indian dishes, spicy dishes.
Risotto, arborio, carnaroli – risottos, risotto cakes.
Sushi rice – sushi and Asian soups.

There are two main ways of cooking rice

Boiling method

The usual way to boil rice is in 5 times its volume of water for 15 minutes. As a guide, for 1 cup long-grain rice use 5 cups of water.

Bring a large pan of water to a roaring boil. Add the rice and return to the boil. Reduce the heat to a simmer and cook for 12-15 minutes, until the rice is tender but firm.

Once cooked, pour the rice and cooking water into a sieve or colander and leave covered for 5 minutes. Fluff up with a fork before serving.

This method can be used for long-grain, brown long-grain and basmati rice.

Approximate boiling times for other varieties:

White basmati – 15 minutes
Brown basmati – 25 minutes
Brown long-grain – 30 minutes

Absorption method

Cooking rice like this means as the rice cooks, it absorbs all the cooking water. For this method of cooking, accurate measuring is very important. As a guide, for 1 cup long-grain rice use 1 1/2 cups water or stock.

Place the rice and liquid in a large saucepan. Bring to the boil over a medium heat. Stir several times. Cover and reduce heat to a low setting and cook for 15-20 minutes. Remove the pan from the heat and leave to stand covered for 5-10 minutes before serving

This method can be used for long-grain, brown, basmati rice and sushi rice.

Approximate cooking times by the absorption method for other varieties:

White basmati – 15-20 minutes
Brown basmati – 25-30 minutes
Brown long-grain – 25-30 minutes

Stock options

When cooking rice using the absorption method you can use water or, for extra flavour you can use a flavoured stock. For a chicken stock, use a chicken-flavoured stock cube crumbled into boiling water or a long-life boxed stock such as Campbell's reduced-salt version.
For a vegetable stock, the cheapest option is to use vegetable water from vegetables you have cooked. This stock can be used to add flavour to all rice dishes.

Cooking risotto rice

Risotto is made by using arborio, carnaroli or risotto rice, which are all short-grain varieties. The basic recipe is made by gradually stirring hot stock into rice and softened onions using a wooden spoon. The stirring action agitates the starch in the rice and this gives risotto a creamy texture. For successful results, follow these simple guidelines:

Keep your stock at a gentle simmer.
Use a wide-bottomed pan that will be large enough to accommodate the rice, liquid and the additional ingredients. Stir with a wooden spoon.
As a guide, 1 1/2 cups risotto rice needs about 3 cups of hot stock.

Soften finely chopped onion in olive oil in a large pan. Add risotto rice. Use a wooden spoon to stir rice with oil and onion. Cook for a few minutes until rice is coated.
Add a ladleful of stock to pan – it should sizzle when added – and stir with a wooden spoon.
Continue adding stock in this way – as stock is absorbed, add more – stirring continuously, until rice has become creamy (you might not need to use all the liquid). It should take around 20 minutes.

Simple sushi rolling

The secret to successful sushi making is to have all your ingredients sliced and the rice cooked before you begin assembly. If you do not have a sushi mat, use a clean tea-towel. Have a bowl of water to hand as wet hands prevent the rice sticking to them so much. You will find all the ingredients for sushi in your supermarket in the Asian aisle.

Once rice is cooked, use a fork or chopsticks to fluff it up. Cool before using.
Lay a sheet of nori, shiny side down, on the centre of a sushi mat or clean tea-towel. Wet your hands and place some of the rice on two-thirds of the nori and press down to cover evenly.
Make an indentation along the top end of the rice and spread with a little wasabi.
Lay a quarter of your fish, meat or chicken and vegetables across the width.
Place your fingers over the filling to hold it in place, then using your thumbs, pick up the nori sheet at the end closest to you (you can use the tea-towel or mat to guide you).
Roll it away from you, pressing in the filling gently as you do so. Continue rolling until the filling is encased in nori, using the mat to help form a firm roll. Unroll the mat. Slice the roll into individual pieces.

Perfect pilaf

Pilaf is a tasty rice dish made using long-grain rice. It is cooked in the oven. As a guide, for 1 cup long-grain rice use 2 1/2 cups hot stock.

Preheat the oven to 160°C.
Heat some oil in an ovenproof dish and cook finely chopped onion until softened. Add the rice and stir with a wooden spoon to coat the grains with the onion. Add all the heated stock to the rice and stir once. Return to the boil. Cover with a tight fitting lid.
Place in the oven and cook for 20-25 minutes or until the rice is tender and all the liquid has been absorbed. Season and serve.
Vary your pilaf by adding diced ham, cooked chicken and vegetables. Or add ground spices and a can of chopped tomatoes.

How to use up leftover rice

Once cooled, cooked rice can be stored in the refrigerator for up to 24 hours. It is great for salads and stir-fries. If reheating rice, reheat in a covered bowl in the microwave, or place in a pan with 3 tablespoons water or stock, cover and heat gently for 5 minutes.
Make a simple rice salad by mixing a teaspoon of curry powder with 150g low-fat natural yoghurt, a tablespoon fruity chutney and a squeeze of lemon juice. Stir into some cooked rice. Add finely sliced spring onions, slices of mandarin and some unsalted nuts. Serve sprinkled with chopped parsley.

Simple serving suggestion

Courgettes are perfect for filling with this tasty tomato rice filling.

Cut courgettes in half lengthwise, scoop out the flesh and chop. Plunge the courgette shells into a pan of boiling water for 3-4 minutes. Drain and place on a baking sheet.
Finely chop some onion. Cook the onion with the chopped courgette and onion in a little oil until softened. Add a can of chopped tomatoes with herbs and heat for 3-4 minutes. Add some cooked long grain rice and use to fill the shells.
Sprinkle over some breadcrumbs and grated cheese. Season and bake for 20 minutes at 190°C, until the top is golden brown. Serve sprinkled with chopped parsley.

Back to basics: Eggs

Eggs can be cooked in minutes and are the perfect base to create endless healthy and economical dishes. Sarah swain takes us through boiling, scrambling and omelettes.

Storage

Eggs are best stored in the fridge as their freshness deteriorates at warmer temperatures. Eggs are best stored in the carton.
Store them pointed end downwards to prevent breakage and minimise dehydration.
Eggs are porous and will absorb strong flavours and smells, so store them well away from strong-smelling foods.
Egg yolks placed in a container and covered with water to prevent them from drying out will keep in the fridge for up to two days.
Egg whites can be put in a covered container and will keep for up to two days when stored in the fridge.
Hard-boiled eggs can be stored in the fridge and used within two days.

Testing for freshness

To test for freshness, put an egg in a bowl or glass of water.
If it sinks and lies on its side, it is fresh.
If it floats with its rounded end on the surface of the water, it is stale.
If an egg floats in the middle of the water with its rounded end up, it is not stale but it is probably two or three weeks old.

Boiling eggs

Remove the eggs from the fridge about 30 minutes before using.
Cover the egg with cold water in a small pan. Cover the pan. Bring the water to the boil. Uncover the pan. Reduce to a simmer.
Soft-boiled eggs need to be simmered for 2-3 minutes.
Hard-boiled eggs need to be simmered for 8-10 minutes.
To shell hard-boiled eggs, as soon as you remove them from the boiling water, crack the shells all over with a spoon and immediately plunge the eggs into a bowl of cold water for a couple of minutes. This helps stop the dark circle forming around the yolk and makes eggs easier to shell.

Scrambled eggs

For best results, the eggs should be well beaten with a fork before cooking so the yolks and whites are well mixed.
Use a non-stick pan and a wooden spoon.
Use a low-fat spread suitable for cooking. I use Logicol.
Beat 3 eggs together with 2 tablespoons trim milk.
Melt 1 1/2 teaspoons low-fat spread spread in a non-stick pan and run it around to coat the base of the pan.
Pour in the beaten eggs and cook them gently, stirring every 20 seconds, ideally with a wooden spoon.
The eggs will start to scramble. Continue stirring every 20 seconds until you have the eggs at your desired consistency.
Take the eggs off the heat when they are still a little wet if you like your scrambled eggs very moist, as they will finish cooking in their own heat while on the way to the table. Season with black pepper.

Omelettes

For 3 eggs (to serve 2 people) use 1 1/2 teaspoons low-fat spread. Beat the eggs thoroughly so that the yolk and whites are well mixed.
Melt the low-fat spread in a non-stick frying pan over a moderate heat. Make sure the hob is heating the entire pan base.
When the spread begins to foam, add the eggs. Shake the pan to distribute the eggs evenly.
After 40-45 seconds the eggs will begin to set on the base in the centre first. Continue to cook over a moderate heat while the entire base becomes set.
To test to see if the base is cooked all over, use a palette knife to lift at the edges.
At this stage you can add any sliced vegetables you like to create a vegetable omelette. Scatter over evenly.
Cook for a further 30 seconds, then use the knife to fold one side of the omelette into the middle. Fold in the other side and serve.

Poaching eggs

A poached egg on toast makes a perfect quick, healthy light meal or breakfast choice. Here's how to get a perfect poached egg:

Fill a frying pan with 10cm of water and add a teaspoon of vinegar (this helps the egg keep its shape).
Bring the water to a boil. Break the egg into a shallow cup or dish with a lip for easy sliding.
Slide the egg into the pan. As soon as the water returns to a boil, cover the pan. Turn off the heat and stand for about 2 minutes, or until a light film of white has set over the yolk. Do not lift the lid until after 2 minutes as the steam helps cook the egg (a glass lid will make this easier).
Lift the eggs out with a slotted spoon.

Whisking egg whites

For perfect results with egg whites, make sure the bowl and beaters are completely grease-free.
Place egg whites in a large bowl. Allow them to come to room temperature.
Begin whisking on a slow beating speed, until the egg whites begin to froth.
Increase the speed to 2 or 3. After 30-40 seconds, increase to a higher speed. Continuing whisking until you have reached the desired thickness.
Soft peaks are ideal for an egg white omelette. Stiff egg whites are ideal for meringues.

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