How to make perfect Boiled Eggs

How to make perfect Boiled eggs

When we boil eggs in a pan, sometimes they break down and yolk comes out or sometimes they come out in semi cooked or overcooked form. Now boil perfect eggs in a quick and simple way:

Method

1) Place 2 or maximum 6 eggs (washed with water) inside a 2 litre pressure cooker.

2) Add 250 ml of water.

3) Close the cooker with the lid, place the weight on top and cook on high flame.

4) We need only 2 whistles. After 2 whistles switch off the flame.

5) Let the pressure settle down. Open the lid after 10 minutes.

No green rings on the yolks because there is no overcooking.

I am sure you will love this way of boiling eggs. No need to buy egg boiler.

Health benefits of eggs –

1) Eggs are a very good source of high quality protein . That’s why they are called super foods. They contain a little bit of almost every nutrient we need. Because of the high protein content they make us feel fuller for longer . So they help in weight loss.

2) Eggs raise HDL (the good cholesterol). People who have a higher level of HDL usually have a lower risk of heart disease.

3) Many people with mild iron deficiency experience symptoms of tiredness, headache and irritability. The iron in egg yolk is in the form of heme iron , the most readily absorbable than the form of iron in most other supplements.

4) Eggs help to prevent cataract and to protect eyesight.

5) Eggs are a good source of antioxidants lutein and zeaxanthine. This plays an important role in keeping the eyes healthy.

6) Eggs are one of the few natural food sources of Vitamin D. Vitamin D is essential for calcium absorption and for maintaining optimum bone health.

NOTE – Eggs are high in cholesterol but eating eggs does not have adverse effect on cholesterol in the blood for majority of the people .

The response to egg consumption varies from individual to individual .

In 70% of people eggs do not raise cholesterol at all.

In the other 30% eggs can mildly raise total and LDL cholesterol.

One large (53g) Grade A egg contains 6 g of protein and only 70 calories.

Nutritional Information per 53 g (one large egg) serving:

Calories	70 Cal / 292.88.kJ
Fat	5 g
Cholesterol	195 mg
Sodium	65 mg
Carbohydrate	1 g
Protein	6 g

The vitamins and minerals of an egg and how they benefit you:

NUTRIENT	BENEFIT
Iron	Carries oxygen to the cells, helps prevent anemia – the iron in eggs is easily absorbed by the body
Vitamin A	Helps maintain healthy skin and eye tissue; assists in night vision
Vitamin D	Strengthens bones and teeth; may help protect against certain cancers and auto-immune diseases
Vitamin E	An antioxidant that plays a role in maintaining good health and preventing disease
Vitamin B12	Helps protect against heart disease
Folate	Helps produce and maintain new cells; helps prevent a type of anemia, helps protect against serious birth defects if taken prior to pregnancy and during the first 3 months of pregnancy
Protein	Essential for building and repairing muscles, organs, skin, hair and other body tissues; needed to produce hormones, enzymes and antibodies; the protein in eggs is easily absorbed by the body
Selenium	Works with vitamin E to act as an antioxidant to help prevent the breakdown of body tissues
Lutein and zeaxanthin	Maintains good vision; may help reduce the risk of age-related eye diseases, such as cataracts and macular degeneration
Choline	Plays a strong role in brain development and function

Protein

With 6 grams of the highest quality protein and 14 key nutrients, eggs provide the energy needed to keep you going. They are a natural choice for a healthy, active lifestyle.

Eggs are one of the few foods considered to be a complete protein, because they contain all 9 essential amino acids. Amino acids are considered the "building blocks for the body" because they help form protein.

In addition to giving you energy, your body uses the protein found in eggs to:

build and repair body tissue and cells
grow strong hair and nails
build and maintain healthy muscles
help fight infections
help keep your body fluids in balance

Tips –

Tip to differentiate between stale and fresh egg : A fresh egg will sink in water while a stale egg will float.

One large egg supplies 6gm of high quality protein and a large variety of essential nutrients with the exception of vitamin C. This is why teaming up a fruit or orange juice with an egg provides the perfect breakfast to perform well in the challenging environment.

Dr. Suman Setia ( BAMS DNHE PGDHHM)

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Last Modified: January 21, 2017 10:57 AM