Why eggs are so good for you?
Both the white and yolk of an egg are rich in nutrients – proteins, vitamins and minerals with the yolk also containing cholesterol, fat soluble vitamins and essential fatty acids.
Eggs are a very good source of inexpensive, high quality protein. More than half the protein of an egg is found in the egg white along with vitamin B2 and lower amounts of fat and cholesterol than the yolk. The whites are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper.
Egg yolks contain more calories and fat. They are the source of cholesterol, fat soluble vitamins A, D, E and K and lecithin – the compound that enables emulsification in recipes such as hollandaise or mayonnaise.
Eggs are rich in several nutrients that promote heart health such as betaine and choline. An adequate supply of choline is particularly important, since choline is essential for normal brain development.
Eggs also contain Vitamin D, which helps to protect bones, preventing osteoporosis and rickets. And they are filling too. Eggs for breakfast could help with weight loss as the high protein content makes us feel fuller for longer. Eggs should be included as part of a varied and balanced diet (source: bbcgoodfood.com)
A single large boiled egg has 77 calories, 6 grams of protein and 5 grams of healthy fats. So actually, eggs are pretty much the perfect food. Easy to cook, tastes good and go with almost any food!
Here are some ways, you can prepare eggs:
- Hard boiled – fill a pot with enough water to cover your eggs. Bring it to boil and carefully drop in the eggs and leave them for 10 – 12 minutes. Place the eggs immediately in an ice cold water after boiling – for easier peeling.
- Soft boiled – follow the same process as for hard boiled eggs, just cut the cooking time to 6-7 minutes.
- Scrambled – one of my favorite preparation! Technically, scrambled means that the egg whites and yolks are broken and mixed together and cooked all the through (not overcook to make them dry!).
- Omelet – it’s actually formed scrambled eggs, where you can top it with other ingredients: cheese, meats, veggies or anything else you prefer.
- Pouched – one of the trickiest methods for me. Methods of poaching vary. Here’s 2 most popular. The Whirlpool – Heat your water just shy of a rolling point. Add a dash of vinegar . Crack the egg into a tiny bowl. Swirl the water in your pan to create a whirlpool, then carefully drop the egg into the center. The swirling pulls whites altogether in the center. Leave it in the water for about five minutes, then lift out with a slotted spoon. The Strainer – Heat water, add vinegar. Crack the egg into a mesh strainer to let the most watery portion of the whites (it’s not much) drip out – this prevents danglers. Carefully decant the egg from the strainer into the water. Cook for about five minutes. Retrieve with slotted spoon.
- Fried – crack an egg directly into your greased frying pan. Then fry until the edges brown. Without flipping your egg , you will get the sunny side up egg; yolk is runny, and depending on how long you fry it, the albumen is completely or partially set. Flipping your egg, you will get “Over easy” egg; flip and cook just enough to make a film on the top of the yolk. When served, the yolk are still runny.
Always choose Free-Range/Organic eggs to be sure you get the highest quality and support animal welfare.
Hope you get some inspiration for your next breakfast.