Hey friends! This week on the blog I am showing you how to perfectly boil your eggs. Boiling eggs is something I’ve always been terrible at. I leave them in the water too long or I start the timer at the wrong point and then they are wayyy underdone.
So why boil eggs? Well, they are the perfect portable protein for your work or school day! They are filled with incredible nutrients for our bodies and on a per gram basis, they are incredibly affordable. Talk about a win-win situation!
It’s pretty well-known that eggs are a source of protein but what you might not know is that eggs have got 13 vitamins and minerals that make them a true superfood. Today I’m going to highlight a few and in the coming months, I’ll share all 13.
Riboflavin or vitamin B2 which is important for red blood development, vision and supports a healthy nervous system. However, we can’t store riboflavin so it’s important that we eat foods that contain it every day to make sure we reach out recommended daily intake - hello eggs on toast every morning for brekky!
Eggs are incredibly rich in choline which you might not have heard of before. It’s often overlooked but it’s critical in pregnancy. It aids the development of a baby’s brain and spinal cord and is also really important in infant nutrient as it support cognitive development. While humans do produce some choline in their livers, we don’t make enough to last us the whole day, so we have to get the rest from food. Two eggs provide almost 80% of women’s recommended daily intake so it’s pretty easy to get you fill with eggs in your diet.
Another one of my favourite things about eggs is that eating just two of them can deliver you over 80% of your daily vitamin D needs. As a lifelong Melburnian, we are told from a young age to get out of the sun thanks to that gaping hole in the ozone layer over our part of the world. Meaning, we don’t get enough vitamin D from the sun and a huge number of Melburnians are deficient in vitamin D. This solves that issue very easily! Why is vitamin D important though? Because it works to aid absorption of calcium in particular, which is vital for our bones and teeth. It also helps with muscle function, and with our busy lives plus any exercise we do, we can all use that.
So how do we cook the perfect egg to make sure we enjoy getting our fill??
First, place your eggs (60g/egg, room temp) into a saucepan and cover them with cold water. The water should be 2-3 cm above the top of the eggs. Then pop it onto the stove uncovered on high. You want to get it boiling as quickly as you can. Now watch the water, it’ll be begin to heat and simmer. Keep it going on high at this stage. Once it reaches a rolling boil, start your timer and continue boiling the eggs until the timer runs out. You can turn the heat down slightly if the water is starting to bubble and splash too much. I’ve tested out different times below so you can let them boil to your desired consistency. My personal fave is 4 minutes where the white is set but the yolk is runny. Once your timer rings, scoop out the eggs with a slotted spoon and place them onto a tea towel spaced apart to dry and cool. Once cool enough to handle, peel and enjoy!
If you’d like to get your hands on the eggs I use and love, click here to check out stockists near you of Honest Eggs Co which are local to Melbourne and foster healthy chickens with their open-range philosophy.
Thanks to Honest Eggs Co for gifting me these gorgeous eggs!
Please let me know if you try this and how you go!
FYI - if boiling from fridge temperature, increase cooking time by approx 2 minutes to get your desired outcome.
Mel x