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This amazing post was written by Caitlin Iles, a Holistic Culinary Nutritionist, and Yoga teacher who focuses on healing the body through the latest nutrition research and time-tested, evolution-based dietary concepts.
Eggs, specifically pasture-raised from happy hens, are one of the powerhouses of the nutrition world. They are rich in choline, a B-vitamin crucial for brain health; often contain high amounts of anti-inflammatory omega-3 fats; have 28% of your required selenium, a mineral required for proper thyroid function; and are chock full of highly absorbable protein.
There are so many different ways to prepare eggs so I thought I would do a round-up of some of my favourites. Enjoy!
1. Poached
This style is definitely my favourite way to prepare eggs, but it’s not for the faint of heart. It’s taken me quite some time to master this technique, so don’t give up if they don’t turn out right off the bat. The key is vinegar and a really good whirlpool.
Ingredients
1 egg
2 teaspoon white vinegar
½ teaspoon of sea salt
Instructions
Bring 2 inches of water to a gentle simmer over medium heat in a saucepan.
Break an egg into a small cup.
Add vinegar and create a gentle whirlpool with a fork.
Pour egg into the water and let it cook 2 minutes for soft and 4 minutes for med-hard.
Remove from water with a slotted spoon and lay on a paper towel.
Enjoy!
2. Over Easy
The key to making delicious over easy eggs is a frying pan that isn’t too hot and lots of fat to help prevent it from sticking. I like to use organic, pasture-raised butter or coconut oil. Try putting it on top of my delicious Mexican Inspired Breakfast Fiesta!
Ingredients
1 egg
2 teaspoon butter
pinch of sea salt
A sprinkle of pepper
Instructions
Warm a frying pan over low-med heat.
Add butter or coconut oil and let it melt.
Break the egg into the pan and scrape the white close to the yolk.
Sprinkle with sea salt and pepper.
Once whites turn opaque, flip the egg. Depending on whether you want it soft or hard let it cook for 30 seconds to 2 minutes. If you prepare a harder yolk try breaking it before flipping.
Remove from heat and enjoy!
3. Sunny Side Up
This style of egg is the best when you’re looking for something in which to dip your gluten-free toast. Again, you want to keep your pan on a lower heat and well-greased to prevent those gross, crispy edges.
Ingredients
1 egg
1-2 teaspoon(s) butter or coconut oil
pinch of sea salt
Instructions
Warm a frying pan over low-med heat.
Add butter or coconut oil and let it melt.
Break the egg into the pan and scrape the white close to the yolk.
Sprinkle with sea salt and pepper.
Cover with a small lid for 2 minutes.
Remove to check the doneness of the whites. The egg is finished once
4. Scrambled
One of the best ways to prepare eggs for a larger group of people is definitely the humble scramble. When done properly it is also one of the most delicious! What you want to remember when making scrambled eggs is to never stop stirring and moving them around!
Ingredients
2 teaspoons butter or coconut oil
4 eggs
sea salt and pepper to taste
Instructions
Heat a frying pan over low-medium.
While the pan is heating crack the eggs into a small bowl. Sprinkle some sea salt and fresh pepper, then whisk together until light yellow.
Add butter to the frying pan and fully coat.
Pour in eggs and start slowly pushing from side to side and in circles with a soft silicon spatula.
Continue stirring and moving the eggs until fully solidified, but slightly soft.
Remove from heat and serve!
5. Hard or Soft Boiled
I always make hard boiled eggs for my yoga and wellness retreat breakfasts and they are a huge hit! I stumbled on this style of boiling eggs from an old farmer a few years ago and it hasn’t failed me yet. Adjust the cooking time depending on how soft or hard you want the yolk.
Ingredients
6 farm fresh eggs
4 litres of cold water
Instructions
Fill a large saucepan with cold water. Gently place the eggs in the water.
Place the saucepan on the stove and bring the water to a roiling boil.
Once boiled, turn the heat off and let the eggs sit in the water for up to 17 minutes for a hard-boiled yolk.
Remove the eggs from hot water and place immediately into an ice water bath until cool.
To peel your egg gently knock both of the long ends of the egg against the counter then roll the long part of the egg under your hand to separate the shell. Peel, rinse, and enjoy!
6. Baked
I think the best way to make baked eggs is inside of an avocado. Not only do you get the powerhouse nutrition from the egg, but also stuff it inside of nature’s multivitamin.
It’s packed full of minerals such as phosphorous and healthy monounsaturated fats to help fill you up all day long. Check out how to make one here.
My tip is to ensure you scoop out some of the center so you don’t end up with egg all over the baking sheet!