How To Make Eggs

Eggs are a nutrient power house. Like seeds, eggs provide all the essential nutrition to grow a baby (in this case a baby chick instead of a baby plant). They are considered a complete protein (contain all 9 essential amino acids) and are high in nutrients that are beneficial for brain health (choline) and eye health (lutein and zeaxanthin). Eggs are also very versatile in all the different ways they can be cooked and served. Here are some cooking basics to help get you started on incorporating eggs in your diet.

Hard Boiled

1. Put whole eggs into a pot and add enough water so the eggs are covered.

   1. It's ok if an egg floats a little; this is due to the air pocket inside the shell. The air pocket grows as the egg gets older, so if you see an egg that floats completely, discard it.

2. Place the pot on the stove, cover, and bring to a boil.

3. Once the water is boiling, turn off the heat and set a timer for 17 minutes. If the stovetop eye is still really hot, consider moving the pot to a cooler eye. Cover the pot and leave eggs to cook.

4. After 17 minutes, discard the water. Set the eggs aside in a bowl to cool for a few minutes before removing the shell.

5. Allow eggs to cool to room temperature before storing in the refrigerator. Hard boiled eggs can be stored in the refrigerator for up to 7 days.

Soft Boiled

1. Put whole eggs into a pot and add enough water so the eggs are covered.

2. Place the pot on the stove, cover, and bring to a boil.

3. Once the water is boiling, turn off the stove and remove the pot from the heat.

4. Set a timer for 4 minutes for a soft jammy center, or set a timer for 6 minutes for a still-soft but less jammy center. Cover the pot and leave the eggs to cook.

5. When the timer goes off, drain and discard the water. Allow eggs to cool for a few minutes before peeling off the shell.

Scrambled

1. Crack egg(s) into a bowl and discard the shells.

   1. If any small pieces of shell fall in with the eggs, use one of the egg shell halves to scoop it out.

2. Scramble the eggs: use a fork or a whisk to break up the raw eggs and blend them together until they are uniformly combined.

   1. Some people add a dash or milk or dairy-alternative milk and scramble this in with the eggs. This makes the eggs fluffier. It is totally optional.

3. When your pan is hot, add oil or butter or cooking spray, if needed, and then pour the egg(s) into the pan.

   1. If you are adding veggies, sautee them for a few minutes before adding the eggs.

4. Cook for 1 minute, then stir the eggs around a little, and allow them to cook for another 1-2 minutes before stirring the eggs again. Continue this until all the eggs appear to be evenly cooked.

5. Remove the pan from the heat and serve.

Fried

1. Crack egg(s) into a bowl and discard the shells.

2. When your pan is hot, add oil or butter or cooking spray, if needed, and then pour the egg(s) into the pan.

3. Cook on high heat for 1-2 minutes, then lower the heat to medium-high and continue to cook.

   1. For sunny side up: cover the pan and cook for 1-2 minutes

   2. For runny yolks: cook for 1-2 minutes per side

   3. For hard yolks: cook for 3-4 minutes per side

4. When the eggs are cooked, immediately add to a clean plate to prevent further cooking.

Baked

1. Preheat oven to 350˚F. Grease a casserole dish, rimmed baking sheet, or muffin tin.

2. Crack egg(s) into a bowl and discard the shells. Scramble until eggs are combined.

3. Pour eggs into the cooking vessle of your choice, and bake for about 15-20 minutes.

   1. Stir midway to fluff the eggs, if desired.

   2. Alternatively, you a can use a pizza cutter to cut individual portions after eggs have been cooked.

4. Once the eggs are cooked throughout, remove from the oven and allow to cool for 1-2 minutes before handling and serving.

   
   

Poached

1. Fill a pot with water and bring to a boil.

2. Meanwhile, crack egg(s) into a bowl and discard the shells.

3. Pour raw egg into boiling water, or gently lower into the water using a large spoon.

4. Cook for 2-3 minutes. Gently remove the cooked egg using a large spoon, and place on a clean plate or bowl.