The mighty egg is just as nutritious as it is delicious. Loaded with protein, iron, calcium, and nutrients including vitamins A and E, an egg is a healthy ingredient that can be added to a variety of dishes or simply eaten alone. Eggs are so versatile that there is always a new way to cook them, which constantly mixes things up in the kitchen. But with so many different ways to prepare eggs, how can you make sure to keep the nutritional value high throughout the cooking process? Here are a few healthy ways to cook eggs and gain all the nutritional value they offer.
Scrambled: Nothing is better for breakfast than scrambled eggs. In a small bowl, whisk together a few eggs and cook them in a skillet over medium-low heat with a small amount of coconut oil. Add fresh vegetables like bell peppers and mushrooms and serve with some whole-grain toast.
Omelette: A classic omelette is the perfect option for breakfast or brunch. In a small bowl, whisk together a few eggs and cook them in a nonstick skillet over medium heat, making sure to create an even layer in the skillet. Add spinach, onions, and feta cheese in the center and fold sides over. Or you can even keep the omelette plain while still sustaining all the nutrients.
Hard-Boiled: This preparation of eggs is great for snacks or breakfast on-the-go. It can also be easily packed for lunch because it is protected in the shell. Cook the eggs by placing them in a pot of cold water so that they are completely covered. Turn on heat and bring to a simmer. Immediately remove from heat, cover, and let stand for 15 minutes.
Quiche: The most popular quiche is the classic quiche Lorraine, which is full of heavy cream and cheese. However, there are healthier options for preparing quiche. First off, omit the heavy crust. Mix eggs with vegetables such as broccoli, onions, and mushrooms, add some light cheese or feta cheese, and mix in some cubed chicken or turkey. Bake in a pie pan until just set in the center. Serve with a side salad for a healthy lunch or dinner.
Poached: Poached eggs are great because they have no extra fat and retain all the nutrients. Bring a pot of water and a bit of vinegar to a simmer. Crack the egg into a separate bowl and gently place in the water. You can even poach an egg in the microwave for a quick and easy alternative.
Eggs can be nutritious and tasty ingredients to add to not just breakfast, but any meal. Remember to make sure that your eggs are fresh and try to buy them from a local farmers' market if they are available. Prepare your eggs in one of these healthy ways to retain all the nutrients — and have a delicious meal.
Emily Jacobs is the Recipe editor at The Daily Meal. Follow her on Twitter @EmilyRecipes.