How Do You like Your Eggs? Part 1

Eggs are simple, delicious – and nutritious!

Eggs are:

  • an excellent source of protein (about 6g per egg)
  • an excellent source of vitamin B12 and selenium
  • a source of Vitamins A, D and E and folate
  • relatively low in calories – about 70 cal in one large egg

Eggs are also extremely versatile! They can be prepared and enjoyed in so many ways, there’s no reason to ever get bored with eggs.

In this 2 part blog series, I’ll review some of the many ways to prepare eggs.

Boiled egg. For hard-boiled eggs, cover them in water and boil for about 10-12 minute. For soft boiled eggs, boil for about 5-7 minute. Add a sprinkle of salt and pepper, and enjoy. Top crackers or a salad with sliced hard-boiled egg. Top toast with sliced hard- or soft-boiled egg. Chop hard-boiled eggs and mix them with your choice of seasonings and greens to make egg salad.  Make devilled eggs – remove the yolks from hard-boiled eggs and mash with mayonnaise, vinegar, mustard and salt and place the mixture back on the whites. Garnish with paprika.

Fried egg. Cook in a frying pan for just a couple of minutes for Sunny-side up, flip and cook for just a few seconds more for over-easy, or cook both sides longer for over-hard. Whichever you choose, sprinkle with salt and pepper and enjoy, eat it on toast, or place an over-hard egg in a sandwich.

Poached egg. Making a perfect poached egg can be tricky – heat water with a little salt and vinegar. Crack the egg into a cup or bowl. Create a gentle whirlpool in the water using a spoon and slowly pour the egg into the water. Turn off the heat and cover for 5 minutes. Remove your perfectly poached egg and enjoy – or place poached eggs on English muffin halves, along with bacon, back-bacon or ham, and Hollandaise sauce, to make Eggs Benedict.

Scrambled egg. Lightly beat eggs with a little water or milk, salt and pepper. Cook in frying pan, stirring slowly. Add your favourite seasonings, herbs and/or cheese, and enjoy. Or use scrambled eggs to make egg tacos, egg burritos or pita pockets.

Omelet. Beat whole eggs (or just the whites), add your favourite omelet ingredients such as onions, mushrooms, peppers, spinach and cheese, and cook in frying pan. An omelet is a great protein choice at any meal.

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