Not only are eggs the focal point of a quintessential American breakfast, they are an amazing food that can be incorporated throughout your day. Filled with protein and healthy fats, they are filling, nutritious and can be enjoyed in a variety of ways.
What about cholesterol? While 1 large egg contains 62% of your RDA of cholesterol, there is no need to panic. Healthline.com reports that while high in cholesterol, eggs do not raise cholesterol in the blood for 70% of people. “The liver actually produces large amounts of cholesterol every single day. When you increase your intake of dietary cholesterol, your liver simply produces less cholesterol to even it out”. However, if you are a “hyper responder”, eggs can raise the total and LDL cholesterol and should be enjoyed in moderation.
There are few ways to enjoy eggs that are as simple as good ol’ scrambled. The basic concept of heating butter or oil in a skillet over medium heat, whisking up some eggs with seasoning in a bowl and pouring in until thickened is standard, but additions like milk, cream, cheese or fresh herbs take them from basic to gourmet really quick!
This power breakfast entails loading up your eggs with more ingredients like veggies, meats and cheese. The process is simple, allow your eggs to cook along the bottom of the pan, then add your precooked fillings over 1 half and fold the eggs over them until cooked to your liking. No ingredients are off limits, but these combos are eggcellent:
- Goat Cheese & Sautéed Mushrooms
- Bacon & Cheddar
- Jalapeños & Cream Cheese
- Sautéed Peppers & Onions
- Spinach & Feta
For runny yolk lovers, eggs with the yolk in-tact fried in oil or butter are simple but oh-so good. Depending on the degree of doneness you prefer, eggs can be cooked over medium heat:
Sunny side up: not flipped, but fried with the yolk up until corners begin to curl ever so slightly, about 3-4 minutes.
Over easy: flipped with a runny yolk, 3-4 minutes then flipped and cooked 1 more minute.
Over medium: flipped and only slightly runny, 3-4 minutes then flipped and cooked 2 more minutes.
Over well: flipped with no runny yolk, 3-4 minutes then flipped and cooked until solid.
All versions are best served with a sprinkling of salt and pepper over potato hash or toast.
One of the more complicated ways to cook eggs, poached eggs have a tender egg white encased around a runny yolk. To do this, you crack your egg into water that has been heated to about 180º-190º F, then gently stirring for about 3-5 minutes depending on your preference of doneness. Poached eggs are commonly served with eggs benedict, in ramen, over avocado toast or pizza. Pro-tip: add a splash of vinegar to the water for faster cooking and more tender egg whites.
For busy bodies looking for a quick and convenient egg fix, hard boiled eggs are excellent for making ahead and keeping on hand for a few days worth of meals. They are prepared by allowing eggs to sit submerged in cold water until it boils then taking it off the heat so they continue to cook to your liking before submerging in ice water and peeling to enjoy immediately or storing. The entire process takes less than 20 minutes for 6+ eggs that you can then grab and enjoy in a range of foods from egg salad to cobb salads or on their own with some seasoning. For runny soft-boiled eggs, allow to cook 3 minutes after boiling. For slightly runny soft-boiled eggs, 4 minutes. For custardy yet firm soft-boiled eggs, 6 minutes. For firm yet still creamy hard-boiled eggs, 10 minutes. And for very firm hard-boiled eggs, 15 minutes.
An amazing way to take boiled eggs to the next level, deviled eggs entail splitting eggs in half lengthwise, removing the yolk and mixing it with sauces and spices before using a piping bag to refill the egg whites. While the traditional deviled egg is mixed with mayo, vinegar, mustard, salt and pepper with smoked paprika for garnish, the 21st century has seen them reimagined with avocado, cream cheese, bacon, hot sauce, blue cheese, relish, olives, barbecue sauce and beyond.
Egg Fried Rice
A favorite in Asian cuisine, rice and variety of veggies and asian ingredients like ginger, soy sauce, rice vinegar and sesame oil are sautéed together before stirring in a whisked egg to cook and mix in with the other ingredients. The result is a world of flavor ready in about 10 minutes (with precooked rice) and it is the perfect accompaniment to beef or chicken teriyaki.
A both visually and tastefully elegant way to turn eggs into a full meal. Made by adding precooked veggies and meats to whisked eggs in a deep pan (or muffin tin!) then baking until solid, this is the heartiest way to reap the nutritional benefits of eggs with lots of other healthy or indulgent ingredients mixed in. Perfect for breakfast, lunch or dinner for a crowd, you can keep it vegetarian with a rainbow of veggies or add your favorite meats like cooked bacon or sausage in. Either way, the end result is a one way ticket to flavortown.
Just like the frittata above, the only difference between a quiche and frittata is the hearty crust it is baked within. Essentially, a customizable savory pie perfect for doling out to impress your friends or for special occasions.
Egg In A Basket / Egg In The Hole
In this variation we see a popular accompaniment to eggs, bread or toast, combined into one! Ready in about 10 minutes, simply use a cookie cutter or your best cutting skills to cut the center out of your choice of bread. Then, over medium-high heat, lightly toast the bread in a pan before cracking your egg in the hole. Allow to cook until solid before flipping to complete cooking on the other side. This is most certainly a breakfast or snack made with love, as the finished product is both pretty and easy to devour with a sprinkling of your favorite seasonings.
This version of a thin, delicate pancake can be made without the flour by blending eggs and your choice of cheese (we like cream cheese) with eggs before allowing to cook along the bottom of a nonstick pan over medium-low heat. They cook very fast, and might require a few tries before you master flipping without ripping, but are worth the effort since you can wrap your crepe around a delicious filling. Popular crepes can be filled with nutella or a sweet cream like ricotta, or you can take an exciting savory route with shredded Mexican cheese with paprika and chili powder to make a low carb crepe-enchilada hybrid.
Bread and eggs are truly a match made in heaven, and french toast is the proof. For this household favorite, an absorbent bread like brioche, challah or whatever you have on hand is soaked in a seasoned egg-milk mixture before pan frying to cook. Simple mixture variations often include vanilla and some sugar, with gourmet versions going as far as to add nutmeg, lemon zest, almond, banana or citrus extract, cloves, allspice, cinnamon, cocoa, bourbon, rum, flavored beer or sweet liquors like amaretto or baileys and even champagne! Dive deeper into this delicious food in our Cooking 101: French Toast!
Chaffles (Cheese Waffles)
It’s true that eggs are the all-star of low carb cuisine, and chaffles are an excellent example. Made with nothing but your choice of cheese and egg, simply blend the two together and pour into a waffle maker for a guilt-free, ready-in-minutes treat. Use cream cheese and your favorite spices like sugar, vanilla and cinnamon for a sweet version, or experience the greatness of savory chaffles with mozzarella and Italian herbs, cheddar and cayenne, or gouda and bacon.
Bacon Egg & Cheese Sandwich
We wouldn’t be true Long Islanders if we failed to mention the epic breakfast that is Bacon Egg and Cheese. A staple in delis across the island, this favorite comes in many forms. whether you like it salt-pepper-ketchup or fully loaded with a hash brown, avocado and hot sauce, there is no wrong way to B.E.C.
Though it’s often the butt of a jokes for a share of haters, egg salad is a foolproof way to get in valuable protein in a creamy and beyond tasty way. You can dive in with a fork, sandwich it up or serve it in a tasty wrap, but nothing beats homemade. There are an impressive array of variations too – add jalapeños and cream cheese for a popper flare, or go all out with cooked bacon, red onion, chicken breast, avocado and more.
What’s your favorite way to use eggs? Let us know with #BestMarket, we would love to see!
June 15, 2020