A ‘superfood’ worth getting egg-cited over!
Tuesday, April 2015‘Superfoods’ is a word very much in fashion right now: goji berries, kale, kombucha, spirulina… these nutrient rich ingredients deserve all the attention they are getting – they are incredibly good for you and a fantastic way to pack in a good dose of antioxidants, polyphenols, vitamins, and minerals! It’s not all fad foods and hard to pronounce names either (raise your hand if you didn’t know how to pronounce Quinoa until 2014!) - our friend, the humble egg, is over overlooked as a superfood.
One little egg is packed with several vitamins essential to your health: Vitamin B2 (riboflavin), which helps your body to break down food into energy; Vitamin B12 (cobalamin), which is vital for producing red blood cells; Vitamin A (retinol), which is great for your eyesight; Vitamin E (tocopherol), which fights off the free radicals that can cause tissue and cellular damage. Vitamins A and B2 are also important for growth.
Eggs are packed with iron, zinc and phosphorus—minerals that are vital for your body.
And, as a bonus, there are some trace elements (minerals you need in small amounts) in eggs: iodine which is required to make thyroid hormones, and selenium, an antioxidant that can help cut your risk of cancer! See – they’re super orbs of nutrition, plus did we mention they’re a great protein source?
So now that we’ve reminded you of how fantastic eggs are, let’s reminded you of some great tips for dishing up the perfect egg! It’s time to get egg-venturous people!
Place the eggs in a pot with cold water. The water should be up to an inch above the eggs (if you’re planning on peeling your eggs – try adding a dash of vinegar to your water for an easier to peel shell)
Place the pot on the stovetop over a high hear. Once the water starts to lightly boil, move it off the heat, cover – and hit your timer!
3 minutes: Whites are soft and slightly gloopy, yolks are completely liquid.
4 minutes: Whites are set but soft and floppy, yolks are still runny but a little more solid.
6 minutes: Whites are soft but firm, yolks are smooth and custard-like.
10 minutes: Whites and yolks are totally firm, but yolks are still creamy.
15 minutes: A completely solid, hard-boiled egg.
Post-boil, dunk your eggs in an ice-water bath for a minute to halt the cooking process – and enjoy!
The most important tip when it comes to poaching eggs is: fresh is best! Always use the freshest eggs that you can get your hands on. You can test for a fresh egg by simply dropping a whole egg into a glass of water - a fresh egg will sink, an old egg will float.
For the perfect poached egg, there's no need to create a whirlpool or add vinegar to the water.
Fill a wide casserole-type pan with a few inches of boiling water, and bring it to a gentle simmer over a medium heat. Add a pinch of salt.
Crack one of your eggs into a cup and then gently pour it into the water in one fluid movement. Repeat with the rest of the eggs.
2 minutes: Whites are soft and slightly gloopy. Yolks are completely liquid.
4 minutes: Whites are soft. Yolks are starting to set.
To check whether they're done, remove an egg carefully with a slotted spoon and give it a gentle push with a teaspoon. If it feels too soft, put it back and give the eggs a minute or two more in the water to firm up.
When you’re happy with your eggs, remove them from the water and straight on to some paper towel to dry off. Enjoy!
The trick to the perfect scramble is a low heat, and a good non-stick pan.
Crack your eggs into a bowl, and whisk together with a few spoons of milk, yoghurt or coconut milk.
Preheat your non-stick pan over a medium-low heat. With a drizzle of olive oil or a knob of butter, slowly cook your eggs while constantly mixing with a spatula - for large creamy curds, use a sweeping motion; for a small finer curd, use small rapid circles.
Cook your eggs until soft (approximately 1 to 2 minutes) - you want to remove them from the heat before they’re completely cooked, they should still look a little loose and a bit runny as they will continue to cook even once removed from the heat source.
For an extra punch of flavour, add some fresh herbs like parsley, dill, or chives, just before digging in. What about salt and pepper, I hear you ask? Always season just before serving, as the salt will draw out the moisture in the cooking process and result in drier eggs!
Are you egg-ventrous in the kitchen? What’s your favourite way to serve up eggs?