Healthy ways to cook eggs

healthy ways to cook eggs

Eggs are delicious and healthy. In fact, they are considered to be one of the most nutritious foods on the planet because they contain so many different vitamins and minerals. Additionally, they are one of the best sources of protein.

Preparing them is easy as well. They are very versatile and can be cooked in a number of different ways. Here are some healthy ways of doing so:

Boiled eggs

This is one of the easiest and healthiest ways of preparing eggs. All you require is a pot of boiling water, to which you add the eggs to. There are 3 main types of boiled egg: soft, medium and hard. Each one describes the consistency of the yolk; soft boiled eggs have a liquid runny yolk whereas hard boiled eggs have a solid yolk.

Soft boiled eggs take roughly 6 minutes to cook and hard boiled eggs take 12 minutes. Once done, remove the eggs from the pan with a spoon and carefully place them in a bowl full of ice cold water. This will help cool them down quickly, after which you can peel them.

Poached eggs

Another “water only” method of cooking eggs is to poach them. It is similar to boiling an egg, only this time the egg is cooked without its shell.

To poach an egg, first heat a pot of water until it is boiling. Next crack an egg into a bowl and gently drop it into the boiling water. The egg will start to cook immediately and you will know it is ready when the white is solid and the yolk has started to harden.

Poached eggs are probably one of the most difficult types of eggs to prepare correctly, without creating a mess. Making a high quality poached egg is more of an art. For that reason, skillets such as this one were invented. You simply fill it with water, crack your eggs into the cups and let them cook.

Scrambled eggs

Perhaps one of the tastiest and most common way of preparing eggs is to scramble them. To make them, crack two or three eggs into a bowl and use a metal fork to whisk them up until homogeneous.

Next heat a teaspoon of butter in a frying pan and when melted, add in the eggs. Scrambled eggs cook fast so you will need to stir them around with a spatula. They usually take 3 – 5 minutes to be ready, depending on the consistency that you like.

In moderation, butter is quite healthy. It is rich in fat soluble vitamins like A, E & K2 and is much better for you than margarine.

Fried eggs

You don’t need much oil to fry an egg, a teaspoon is enough. Coconut oil, butter and olive oil are the healthiest ones to use when shallow frying.

To fry an egg, add a teaspoon of your oil of choice to a frying pan and heat it on a low flame for a minute. Swirl the pan to help evenly coat it with the oil.

Once the oil is hot, crack your eggs into the pan and allow to cook for a few minutes. If you don’t like your egg yolk runny and want it cooked, flip the egg over and use your spatula to break the yolk up.

Omelette / Frittata

The great thing about omelettes is that they allow you to combine eggs with lots of vegetables and herbs, making for a more filling and nutritious meal.

To make an omelette, crack your eggs in a bowl and whisk them up like you would for scrambled eggs. Next add in your chopped vegetables; I like to add tomatoes, mushrooms, coloured bell peppers, onions and a tiny bit of spinach. I also throw in some crushed ginger, garlic and chilies for added flavour.

Add a little bit of oil or butter to a pan, heat it up and pour the mixture in. Allow it to cook for 4 or 5 minutes. Once cooked, you can either flip the omelette over (if you have the skills!) to cook the top side, or alternatively place the pan in a pre-heated oven for 2 or 3 minutes.

Casserole

In a pan, add a tablespoon of olive oil and heat on a medium flame. Add in a quarter cup each of chopped onions and bell peppers. Allow to cook until the onions are translucent. Add in a cup of chopped spinach and allow to cook for a few minutes until it has wilted down.

Crack 3 eggs into a bowl and whisk them up, then add in the cooked vegetables and mix everything up. Add a little bit of oil to a baking dish and pour in the mixture, then grate some cheese on top.

Cover the backing dish with aluminium foil and place it in an oven pre-heated to 180 degrees Celsius. Allow to cook for 20 minutes, remove the aluminium foil cover and then allow to cook for a further 10 minutes.

How many eggs should you be eating per week?

There is no doubt that eggs are super healthy for you and bring with them many benefits. They are very filling and can help you lose weight, are a complete protein with all 9 essential amino acids and also contain nutrients essential for eye health.

However they are also one of the largest sources of cholesterol, which is found in the yolk of the egg. Advice from experts is controversial, with some saying you can have 3 full eggs a day and others saying you should limit yourself to 3 or 4 egg yolks per week.

Everybody is different, so the best option would be to speak to your doctor as he or she will be best able to advise you how much you should be eating, depending on your current health. If you have high levels of cholesterol, you may be advised to skip the yolk and eat more egg whites.

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