Cracking the shell: the benefits of an egg-rich diet

Contrary to popular opinion, eggs are not the disease-causing foods they’re made out to be. In fact, research has asserted that eggs have a much smaller effect on low-density lipoprotein (‘bad’ cholesterol) levels and heart disease risk when compared with other dietary and lifestyle factors. 

While it goes without saying that you shouldn’t eat a dozen eggs a day, having one or two is probably good for you. Here’s why: 

• Eggs have a great energy-to-nutrient ratio, coming in at only 72 calories and packed with 7g of protein. Did you know that protein is the most satiating macronutrient? This means that eggs leave you feeling fuller for longer.

• Eggs contain all essential trace elements and almost every vitamin (except Vitamin C). Eating eggs is like taking a super-nutrient pill (at a fraction of the cost).

• Eggs have a relatively low economic cost compared with other protein sources.

If you’re looking for easy ways to cook eggs in the morning (or anytime, really), look no further. The culinary eggs-perts at Strove have outlined two great ways to make your meals egg-ceptional. Enjoy! 

1. Perfect poached eggs. 

Ingredients:

• 2 eggs

• 2 cups of water

• 1 teaspoon white vinegar (optional)

• Salt and pepper, to taste

Method:

• Fill a medium-sized pot with 2 cups of water and bring to a gentle boil. 

• Optional: add 1 teaspoon of white vinegar to help the egg whites coagulate. 

• Crack each egg into a small cup or ramekin.

• Pour each egg into the simmering water. Be careful not to let the eggs touch each other.

• Cook the eggs for 3-4 minutes for a soft-poached egg or 5 minutes for a medium-poached egg.

• Remove the eggs from the water using a slotted spoon and drain off any excess water.

How to serve:

Place your poached eggs on avocado toast, English muffins, steamed vegetables, soups or pasta. Don’t forget to season your eggs with salt, pepper, herbs, and spices. 

2. Boiled eggs, but better. 

Ingredients:

• 2 eggs

• Water

• Salt and pepper, to taste

Method:

• Place the shelled eggs in a pot with water (ensure the eggs are sufficiently submerged). 

• Bring the water to a boil and then remove the heat. 

• Allow the pot to stand between 7 minutes (soft-boiled) and 15 minutes (hard-boiled). 

• Remove the eggs from the water using a spoon and place them in a bowl of cold water until they are cool enough to peel.

How to serve:

Grate each peeled egg over a piece of toasted rye bread, sourdough or seeded wholewheat. Sprinkle with salt, pepper, herbs, or spices. 

Eggs are one of the most versatile and nutritious foods available. They are a delicious source of protein, vitamins and minerals, and are perfect for whipping up a variety of meals. Crack on!