Of all the basic methods for cooking eggs, poaching seems to make people the most nervous. Somehow, the thought of dropping a raw egg into simmering water without it’s shell
and allowing the white albumen to flutter about, unbridled, puts us ill at ease. And yet, a nicely poached egg with the yolk still golden soft and the white set to a smooth, silky texture is one of the most sensuous and healthy ways to experience an egg.
If you can boil water, you can poach an egg or two or more! Don’t be stymied by the need to make a perfectly compact, round poached egg.
Those are only made possible by using molds. Please, don’t be such a conformist!
Allow you poached egg to be natural and unique, one of a kind, every time.
Besides, egg poachers are usually made from plastic or with non-stick surfaces that release toxic compounds.
Why Poached Eggs are Healthier
- Less AGEs: AGEs is the acronym for advanced glycation end products. And just like it sounds, AGEs contributes to the aging process.
When foods are cooked at high temperatures, such as frying, grilling, searing, or barbecuing; the browning process (or caramelization) causes AGEs to form.
After we ingest foods with AGEs, they circulate throughout our body and can link up to other floating AGEs to form complexes that cause oxidation and inflammation.
Gentle methods of cooking, such as poaching, or stewing, will not form many AGEs. Adding in vinegar, or other acidic medium to the cooking liquid, will also deter AGEs from forming.
(Note: We add vinegar or lemon juice in order to poach eggs.)
- Less oxidation: When eggs are scrambled or fried, the yolk is exposed to oxygen and high heat, both of which will cause the delicate healthy omega-3 fatty acids in the yolk to oxidize.
Poaching in water uses low heat, while also keeping exposure to air at a minimum.
- Keeps cholesterol safe: The cholesterol in an egg yolk is a health promoting substance, unless it becomes oxidized by heat and oxygen and forms an oxysterol. This molecule contributes to heart disease, but does not form if you leave the egg whole and are cooking in water, such as with boiling or poaching.
How to Poach Two Eggs, Step-by-step
2 Whole Eggs, pastured-raised
5 cups filtered water
1-1/2 teaspoon white wine vinegar or 1-1/2 Tablespoons fresh lemon juice
1 Tablespoon Extra Virgin Olive Oil for drizzling (where to buy a great tasting Extra Virgin Olive Oil)
Celtic Sea Salt and fresh ground pepper, to taste (where to buy Celtic Sea Salt)
1. In a small stainless-steel pot bring 5 cups of water to a boil with 1-1/2 teaspoons white wine vinegar OR 1-1/2 Tablespoons fresh lemon juice.
2. Crack one egg and place it into a small bowl or ramekin.
3. When to water comes to a full boil, tilt the vessel containing the egg over the bubbling water and gently slide the egg in. Immediately repeat with the other egg.
(Don’t worry about the trailing egg whites as the acid from the vinegar or lemon juice will coagulate it as the egg cooks in the water.)
4. Lower the heat just ever so slightly to maintain a happy simmer.
3 minutes for a runny yolk, 3 minutes and 30 seconds for a slightly firmer one. (My absolute favorite texture is at 2 minutes and 45 seconds.)
Get ready with a slotted spoon and folded paper towels to dry off the eggs when they are ready to exist the simmering water.
5. When the eggs are cooked to your liking, carefully lift the eggs out with the slotted spoon and place them on the paper towel to pat dry.
6. Then turn them onto a prepared plate, you can easily tuck in the sides for a neater look, and drizzle with extra olive virgin oil, Celtic Sea Salt/or other types of sea salt, and fresh ground pepper.
I love the combination of cabbage, bacon and poached eggs! Other great pairings are with sauteed spinach or kale, artichoke hearts, or grilled asparagus.
Hey, now that you’ve accomplished poaching eggs, how about a soufflé? Here’s my gluten-free, sinfully chocolatey recipe.
For Love of Food and Friends,
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