How to Cook the Perfect Boiled Egg

New to cooking? Want to learn some simple cooking skills? I am here to help teach you some of the basics, for those that are interesting in learning.

I will have a category that you can access from the right side bar called “Cooking Basics-How-To” where you can find this type of instructional post for folks that are just learning to cook. This one is such a simple explanation, but I do have a few words to say about the subject matter so make sure to read on.

We’re going to start off nice and easy. How to boil an egg. Eggs are the perfect food to have on hand as part of a quick breakfast, for a high protein snack or to add to a sandwich or salad. Let’s not forget about deviled eggs! Once you find out how easy it is to boil the perfect egg, you’ll be making a lot more deviled eggs in your future. There are certainly many ways you can boil eggs, but this way ensures a perfect yellow yolk every time. No small feat before I learned how to make them properly!

Ok so here we go

Boiling the perfect egg:

1. Place cold eggs in a pot and cover with cold water.
2. Bring eggs to a boil on high heat. After the eggs come to a strong boil, cover the eggs with a lid and turn off the burner. Note: don’t go too far at this point, they come to a boil quickly!
3. Let the eggs sit on the hot burner for 15 minutes. Rinse in cold water and store in refrigerator.

Over the years of consulting, many people have brought up the concern of eggs being high in fat and cholesterol. Previous recommendations suggested avoiding consumption due to those reasons, but that is no longer the case. I know, nutrition can be confusing, and with time and each new study we learn new things about the food we eat. Here is what you need to know: eggs are very nutrient dense, whole foods that can definitely be part of a healthy diet.

Health benefits of eggs:

• One egg contains 6 grams of high-quality protein and all 9 essential amino acids
• Eggs are one of the few foods that contain naturally occurring Vitamin D (note the yolk is the part of the egg that contains the Vitamin D)
• Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals.
• Eggs are great for the eyes. According to one study, an egg a day may prevent macular degeneration due to the carotenoid content (Vitamin A), specifically lutein and zeaxanthin as well as lowering risk for cataracts. Both nutrients are more readily available to our bodies from eggs than from other sources.
• According to a study by the Harvard School of Public Health, there is no significant link between egg consumption and heart disease. In fact, according to one study, regular consumption of eggs may help prevent blood clots, heart attack and strokes.
• They contain the right kind of fat. Out of the 5 grams of fat in one egg, only 1.5 grams is saturated.
• They are a good source of choline, a nutrient necessary for healthy function of cell membranes in our body. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.
• Contrary to previous belief, new research shows that moderate consumption of eggs does not have a negative impact on cholesterol. Research suggests that it is saturated fat that raises cholesterol rather than dietary cholesterol.

Other fun facts about eggs;

• There is no difference in nutritional value or taste between white and brown eggs. The breed of the hen determines the shell’s color.
• Eggs that are older peel better than very fresh eggs
• Many proteins in egg yolks can act as an emulsifier which is why they are essential for making mayonnaise or hollandaise sauce

Eating one egg a day is fine, but three or four may add too much fat to the diet. You can reduce fat by using one whole egg and a few egg whites if one isn’t enough (since the yolk contains the majority of the fat). If you eliminate all the yolks in your diet you will be missing out on some of the above mentioned nutrients, as well as a couple grams of protein (3.6g in the white part, 2.7 g in the yolk).

What is your favorite way to eat eggs?