Q: I hear conflicting reports about how many eggs we should eat. What’s the truth?

A: In the past, health experts thought that egg’s high cholesterol content might endanger heart health. But in recent years several studies have shown that egg consumption does not necessarily raise blood cholesterol or increase risk of heart disease.

Current heart-related nutrition recommendations still encourage limiting eggs to no more than four or five a week, especially the yolk, which raises health concerns. But it is clearly much more important to limit foods high in saturated fats (fatty meats and dairy products) and trans fatty acids (margarine and commercial baked goods, cakes, biscuits and deep-fried foods).

When it comes to cancer risk, a landmark report from the American Institute for Cancer Research (AICR) notes that a high intake of eggs or cholesterol could possibly the increase risk of some forms of cancer, but many other aspects of what we eat have a much greater influence on cancer risk. Set your priorities on an unsaturated fat, whole grain and plant-based diet. Eggs are an inexpensive source of protein and other nutrients, and they don’t send your blood cholesterol soaring, if you enjoy them in moderation.

Watercress is packed with many vitamins and minerals including vitamins C, B1, B6, E, K, and the minerals calcium, iron, magnesium, manganese and zinc. In fact, weight for weight it contains more of the important vitamins and minerals than apples, tomatoes and broccoli.

Watercress is part of the cabbage family, a cruciferous vegetable, and over the years research has been published to show that this family of vegetables has cancer protecting properties.

The antioxidants in watercress, in particular, lutein, zeaxanthin and beta-carotene, which are types of carotenoids, are essential for healthy eye function and it is thought that they can help to prevent age-related macular degeneration, glaucoma and cataracts.

Because of its powerful antioxidant nutrients, watercress may have a part to play in slowing down the ageing process. Antioxidants mop up potentially damaging free radicals, which speed up the ageing process by destroying healthy cells and they can also the attack DNA in the nucleus of a cell, causing cell change (mutation) and cancer.

Ingredients:

• 1 large butternut squash
• 1 large red onion, chopped
• Half a bag of watercress
• 2 garlic cloves, chopped
• Handful of fresh basil
• 8 sundried tomatoes, chopped (from a jar, in olive oil)
• Feta (half a block)/goat’s cheese (small log or round)/tofu (half a block)
• Olive oil
• Freshly ground black pepper

Cooking Instructions:

Preheat oven to 180°C

Cut butternut squash in half lengthways, scoop out seeds and brush with olive oil. Roast in the oven (180°C) for approximately 40mins or until the flesh is tender.

Meanwhile, sauté the onion, garlic and basil in olive oil under tender (not browned) and then add the chopped, sundried tomatoes and watercress. Cook a little longer until the watercress has wilted and all the ingredients have mingled. Finally add the chopped feta/ goat’s cheese/tofu and lightly mix in. Season with freshly ground black pepper.

Remove the butternut squash from the oven and scoop out the flesh and put into a large bowl. Add the watercress and onions, etc to the butternut squash and then pile back into the butternut squash shells and bake in the oven at 180-200°C for approximately 20-25 minutes or until a little golden.

Serve with brown rice and salad.