How to prepare eggs for good health

Eggs can also help improve bones and muscles, fight infections, lower blood pressure, and control weight.

Below are 3 popular ways to prepare eggs that are good for your health, according to Health.

Eggs are nutritious foods, low in calories but high in protein.

Poached eggs

Poached eggs are eggs that are exposed to low temperatures for a short period of time, keeping the yolk intact and limiting the risk of cholesterol oxidation.

To poach an egg, bring a pot of water to a boil. Stir the water with a stick. Crack an egg into the water and cook for 1-3 minutes. Adding a spoonful of vinegar to the water will help the egg hold together and will not affect the flavor.

Boiled eggs

There are many ways to boil eggs, as the longer you boil an egg, the more solid it becomes. A hard-boiled egg usually takes about 6 minutes and will have a soft yolk, while a hard-boiled egg usually takes at least 10 minutes and will have a firmer yolk.

Boiled eggs are a nutritious source of protein. In addition, cooking the yolk can reduce the risk of salmonella contamination.

Scrambled eggs

Scrambled eggs are usually cooked in a pan over low heat, which helps preserve their nutrients. When cooked, the eggs are soft and fluffy.

Scrambled eggs pair well with a variety of foods, for example, adding milk and cheese when whisking eggs can increase the protein and fat content of the dish, while adding fresh vegetables can increase the fiber content.

Tips for preparing ingredients

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

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

Choosing cooking oils: Try to use cooking oils that can withstand high temperatures to avoid fat breakdown and oxidation during cooking. Coconut oil and avocado oil are both great options. 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 long periods of time can destroy their nutrients.

Balance your meal: Try to combine different food groups with eggs to ensure a balanced meal. Prioritizing variety is key to creating a nutritious, healthy diet.

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