How to prepare eggs for good health

Eggs can also help improve bone and muscle health, fight infections, lower blood pressure, and control weight.

Here are three popular and healthy ways to prepare eggs, according to Health.

Eggs are a nutritious food, low in calories but high in protein.

Poached eggs

Poaching eggs involves exposing them to low temperatures for a short period, preserving the yolk's integrity and minimizing the risk of cholesterol oxidation.

To poach an egg, bring a pot of water to a rolling boil. Stir the water well with a whisk. Crack an egg into the water and cook for 1-3 minutes. Adding a tablespoon of vinegar to the water will help the egg stick together without affecting the flavor.

Boiled eggs

There are many ways to boil eggs, as the longer they are boiled, the more solidified their texture becomes. Boiled eggs typically take about 6 minutes and will have a soft yolk, while hard-boiled eggs usually take at least 10 minutes and will have a firmer yolk.

Boiled eggs are a nutritious source of protein. Additionally, cooking the yolks thoroughly helps reduce the risk of Salmonella infection.

Scrambled eggs

Scrambled eggs are typically cooked in a pan over low heat to help preserve their nutrients. When cooked, the eggs are soft and fluffy.

Scrambled eggs pair well with many foods; for example, adding milk and cheese while scrambling can increase the protein and fat content of the dish, while adding fresh vegetables can increase the fiber content.

Advice on preparing the ingredients

Preparing nutritious and healthy egg dishes can be simple with these helpful tips:

Choosing eggs: If possible, choose eggs from pasture-raised poultry, as these eggs typically contain higher levels of antioxidants, omega-3 fatty acids, and essential vitamins compared to conventionally raised eggs.

Choosing cooking oil: Try to use oils that can withstand high temperatures to avoid the breakdown and oxidation of fats during processing. Coconut oil and avocado oil are both excellent choices. However, if you have high cholesterol, consult your doctor before adding coconut oil to your diet.

Avoid overcooking eggs: Don't overcook eggs. Exposing eggs to high temperatures for extended periods can destroy their nutrients.

Balance your meals: Try to incorporate a variety of food groups with eggs to ensure a balanced meal. Prioritizing variety is key to creating a nutritious and healthy diet.

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