You guys know I LOVE me some eggs. Most people scramble or fry eggs, but there are many many many different ways to prepare eggs. I’m not going to lie and say I’ve tried any of the recipes below until this week, but now I’m hooked.
Before we get fancy I’m going to teach all of you how to poach an egg. Everyone knows how to boil, scramble, and fry eggs, no reason to teach you what you already know. I didn’t know how to poach an egg and I figured all you were as clueless as me. If you already know please share some tips.
Opps, I’m getting ahead of myself, first lets address the healthiest way to cook an egg
Poaching
** It is said to be the healthiest method of cooking an egg
Poaching is an indirect, moist heat cooking method. Poached eggs contain 70 calories, has 6 grams of high quality protein, 4.7 grams of (mostly) unsaturated fat, high amounts of vitamin D, antioxidant compounds, and choline
Soft Boiled Eggs
** Second healthiest method of cooking an egg
Eggs are at their absolute best when the egg white turns harder, but not too much, and the yolk maintains its liquid-ness
Hard Boiled Eggs
** Third healthiest method of cooking an egg
Hard boiled egg yolks lose some, but not much of their natural goodness. They also take around 3 hours to digest
Scrambled Eggs
** Least healthiest method of cooking an egg
Calories add up depending on whatever oil you use to cook with , scrambling reduces most of the positive benefits of eggs. People tend to overcook their eggs when they scramble them, which diminishes its nutritional profile as well
How to poach an egg
Fresh eggs
1-2 tsp white vinegar (rice vinegar works well)
Shallow sauce pan with cover
Slotted spoon
Bring water in a sauce pan to almost a boil
*If water is already boiling lower heat until it is no longer boiling
Add vinegar to water (optional)
One by one crack an egg into a small cup
Whirl the water around the sauce pan creating a whirl pool
Place the cup near the surface of the hot water
With a spoon, nudge the egg whites closer to their yolks
*This helps hold the egg whites together
Turn off heat. Cover,
Runny eggs takes 2 minutes
Medium eggs take 3 minutes
let sit for desired amount of time
Remove eggs with slotted spoon
Gently pat dry with paper towels
Tips:
Make sure your water is the correct temperature
*boiled but not boiling
Do not add salt to your water, salt breaks up the whites
Make sure to swirl boiling water creating a whirlpool effect
-work quickly and put the eggs in poaching water
How to Soft Boil an Eggs
Here comes the fun stuff. Now that you know the basics its time get a little more creative
All the recipes featured below are low fat
Enjoy!!!
Baked Eggs in Avocado
vegetarian, gluten free, paleo
1 avocado
2 egg (smaller the better)
Salt and pepper
Preheat oven to 425 degrees F
Line a baking sheet with aluminum foil
Cut your avocado in half and remove the pit
Place avocado on baking sheet
Depending on how big the pit hole is you may want to use a spoon and scrape some avocado out to create a bigger hole
Hole needs to be big enough to fit an entire raw egg
Crack egg in avocado
Place on oven for 15-20 minutes depending on how you like your eggs
Sprinkle with salt and pepper and enjoy
Healthy Egg Benedict
1 cup low fat greek yogurt
1/8 tsp powdered turmeric
1 tbsp fresh dill
Juice of 1/2 lemon
1 tsp horseradish
pinch of white pepper
Salt and pepper to taste
4 slices smoked salmon
4 poached eggs (see how to poach eggs above)
In a medium bowl, whisk together yogurt and turmeric until yogurt terms a pale gold
Stir in dill, lemon juice, horseradish, pepper, salt until combine
If you want the sauce warmer put it in the microwave for about 30 seconds
Top each toasted whole wheat english muffins half with a slice of smoked salmon, a poached egg, and a dollop of yogurt sauce
Sprinkle with chopped chives for garnish
Baked Eggs
4 eggs
1/2 cup good quality marinara sauce
Chevre Style goat cheese or shredded goat cheese
Basil or oregano as a garnish (optional)
Place a small, non stick sauce pan on your stove on med-high heat
Add 1/2 cup marinara and crack 4 eggs – one in each corner – over the sauce
Cover with lid and let cook for about 5-7 minutes or until eggs are slightly firm
Preheat your oven and set to “broil” at 500 degrees F
Once eggs are starting to set, remove pan from heat
Remove lid and add a few dollops of chevre style goat cheese on top of dish
Place pan under the broiler and cook until just slightly brown about 1-2 minutes
found at www.lindawagner.net
I had a great time making and eating all of these egg dishes. I hope you guys try a few and let me know how it turns out. The baked eggs are delicious, you have to try them! My boyfriend is Italian and he loved it.
Tomorrow we are diving into Memorial day decorations!
Blessings
Mary
Evolve with Mary 
