Eggs: Are They All They're Cracked Up To Be?
Eggs play big part in our culture, especially in the spring. In certain religions around Easter we think of a kind of "rebirth". We also think of the fun children have coloring eggs to hide.
There's more to an egg than being just a symbol of spring and the holiday. Eggs are very nutrient dense containing 7 grams of protiein, 5 grams of fat (1 1/2 grams saturated) and only 75 calories. Eggs are also full of micronutrients, B vitamins, A, D, K selenium, calcium, folate, phosphorus, and zinc. Carotenoids in eggs can help protect against aged related macular degeneration and choline can protect the brain.
Eggs are extremely versatile and can be prepared for breakfast, lunch, or dinner. They can be prepared sweet or savory. Here are variety of recipes to help you add some eggs to your week!
Simple Poached Eggs and Avocado Toast
INGREDIENTS
- 2 eggs
- 2 slices whole grain bread
- 1/3 avocado (usually I cut it in half but don’t use all of it. okay fine maybe I do.)
- 2 tablespoons shaved Parmesan cheese
- salt and pepper for topping
- fresh herbs (parsley, thyme, or basil) for topping
- quartered heirloom tomatoes for serving
INSTRUCTIONS
- Bring a pot of water to boil (use enough water to cover the eggs when they lay in the bottom). Drop the metal rims (outer rim only) of two mason jar lids into the pot so they are laying flat on the bottom. When the water is boiling, turn off the heat and carefully crack the eggs directly into each rim. Cover the pot and poach for 5 minutes (4 for super soft, 4:30 for soft, 5 or more for semi-soft yolks).
- While the eggs are cooking, toast the bread and smash the avocado on each piece of toast. When the eggs are done, use a spatula to lift the eggs out of the water. Gently pull the rim off of the eggs (I do this right on the spatula, over the water) and place the poached eggs on top of the toast. Sprinkle with Parmesan cheese, salt, pepper, and fresh herbs; serve with the fresh quartered heirloom tomatoes.
Shiitake "Bacon" & Egg Breakfast Tacos
- 8 ounces shiitake mushrooms, stemmed and sliced
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon tamari
- 1 cup cherry or grape tomatoes, sliced in half
- ¼ cup finely diced red onion
- ¼ cup diced cilantro
- 2 tablespoons fresh lime juice
- 1 garlic clove, minced
- ½ jalapeño, stemmed and diced
- ¼ teaspoon sea salt
- 3 large eggs
- Extra-virgin olive oil, for brushing
- 4 tortillas, charred or warmed
- ½ avocado, sliced
- Microgreens, optional
- Sliced serrano peppers, optional
- Lime wedges, if desired, for serving
- 10 Egg yolks
- 1/2 cup of sugar
- 2 1/2 cups whipping cream
- 2 tsp pure vanilla extract
- 1 tbsp cocoa powder (use good quality, like Valrhona)
- 1/4 cup sugar for caramelizing tops after cooking
Instructions
- Preheat oven 300°F. Separate egg yolks from whites and save egg whites for another use.
- In a large mixing bowl, beat together the egg yolks with the sugar until the sugar is dissolved and the mixture is a pale yellow. Add the whipping cream, vanilla, cocoa powder and beat on low until well blended.
- I pour the mixture through a strainer into your 8 ramekins (See Note 1) or custard cups to get rid of any foam or bubbles. (See Note 2)
- Place the filled ramekins into a large roasting pan with sides (13×9″) and carefully pour hot water around ramekins so that the water almost reaches the top of ramekins. Bake until set, about 50 minutes.
- Carefully remove pan from oven and leave in the water bath until cooled.
- Remove ramekins from water bath, wipe water off and place in refrigerator to chill for at least 2 hours.
- Prior to serving, remove from refrigerator and sprinkle about 2 teaspoons of sugar over each custard top. Using a small, hand-held torch melt the sugar until a burnt caramel is made. If you don’t have a torch, place under the broiler until sugar melts. *Optionally – Re-chill the ramekins to harden the sugar for 15 minutes then serve.
Eggs are versatile food that are great for any meal and even dessert. They provide protein, vitamins and minerals to provide a nutrient dense meal choice. Despite the rising costs in recent months, they still are a low cost protein option. Try these recipes or find one of you own. There are many ways to be creative with eggs.
References:
- Preheat oven 300°F. Separate egg yolks from whites and save egg whites for another use.
- In a large mixing bowl, beat together the egg yolks with the sugar until the sugar is dissolved and the mixture is a pale yellow. Add the whipping cream, vanilla, cocoa powder and beat on low until well blended.
- I pour the mixture through a strainer into your 8 ramekins (See Note 1) or custard cups to get rid of any foam or bubbles. (See Note 2)
- Place the filled ramekins into a large roasting pan with sides (13×9″) and carefully pour hot water around ramekins so that the water almost reaches the top of ramekins. Bake until set, about 50 minutes.
- Carefully remove pan from oven and leave in the water bath until cooled.
- Remove ramekins from water bath, wipe water off and place in refrigerator to chill for at least 2 hours.
- Prior to serving, remove from refrigerator and sprinkle about 2 teaspoons of sugar over each custard top. Using a small, hand-held torch melt the sugar until a burnt caramel is made. If you don’t have a torch, place under the broiler until sugar melts. *Optionally – Re-chill the ramekins to harden the sugar for 15 minutes then serve.
https://www.almanac.com/intriguing-egg-facts-and-folklore
https://pinchofyum.com/simple-poached-egg-avocado-toast
https://www.loveandlemons.com/shiitake-bacon-egg-breakfast-tacos
https://keviniscooking.com/chocolate-creme-brulee/#recipe
I have been looking for a recipe to poach eggs! Thanks for the recipe recommendation and the egg information :) -kc
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