Lets Get Crackin’ – Eggs

Eggs are a topic that we could discuss for hours, but let’s cut to the chase, and break down the basics of what they are, are they healthy, and how to cook them! Because that’s what we really care about.

Are Eggs Healthy?

In short, yes. Eggs are a great source of protein and nutrients for those who are able to consume them without issue. Long ago, in a not so far away place, eggs were vilified for being too high in cholesterol, however it’s now understood that eggs have plenty of nutrients that can help lower the risk for heart disease! 

Eggs are also rich in antioxidants lutein and zeaxanthin which are beneficial for reducing sun damage to your eyes, AND reducing the risk of eye diseases such as cataracts.

Nutrients of Eggs

One large egg (on average) contains:

• 77 Calories, with 5 grams of fat, 6 grams of proteins
• Rich in Iron, phosphorus, selenium
• Vitamins A, B2, B5, B12
• Around 113mg of choline (Great for your brain!)

These nutrients are mainly in the yolk of your eggs, so be sure to eat the yolks!

Are All Eggs Created Equal?

At the grocery store, you could spend a few hours researching all of the different companies, qualities, and grades of eggs that fill the refrigerators. So what’s the difference?

Conventional Eggs

Conventional eggs are your standard grocery store eggs. These eggs are typically grain and soy fed and supplemented with vitamins and minerals. Chickens that produce these eggs are usually kept in small cages and their life consist of eating and not much else!

*There is an exception to that standard, i.e. cage-free eggs*

Organic Eggs

Organic eggs are from hens that have never been treated with hormones, and they receive organic feed a well.

Pasture Raised Eggs

Pasture-Raised eggs are from chickens that are allowed to roam freely around the farms, eating plants, insects (which is their natural food), and may be supplemented with some form of commercial feed.

Omega-3-Enriched Eggs

Omega-3-Enriched Eggs are similar to conventional eggs, however, their feed is supplemented with omega-3 rich sources such as flax seeds, and they may have a bit more freedom from a cage.

At the end of the day, especially in current economic times, we buy the best food that we can afford. If you can afford to do so, I would highly suggest buying pasture raised eggs, such as Vital Farms or another similar brand. Below is the order in which I would personally buy eggs; BUT, don’t forget, even conventional eggs are still a very nutritious addition to your diet!!

1. Pasture Raised
2. Omega-3-Enriched / Free-Range / Organic
3. Cage-Free Conventional 
4. Conventional

So… How do we cook them?

This next section is all personal preference, or dependent on the dish you are aiming to produce. I’ll list out a few basic egg techniques and I’d say give them all a shot, and see what works best for your schedule, your flavor palette, and your family!

Soft Boiled Eggs

Everyone’s heard of a hard-boiled egg, and a soft-boiled egg is essentially the same thing, BUT, the yolk is just slightly runny.

To cook a soft-boiled-egg:

Cover your eggs with cold water in your pot of choice

Bring the water to a boil

Shut the heat off and let them sit for 2-8 minutes. The longer you let them sit, the more cooked your yolks will be.

Gently crack those shells and enjoy!

Hard Boiled Eggs

A hard-boiled egg is as the name reads: hard-boiled.

To cook a hard-boiled egg:

Cover your eggs with cold water in your pot of choice

Bring the water to a boil

Shut the heat off and let them sit for 8-12 minutes. The longer you let them sit, the more cooked your yolks will be.

Gently crack those shells and enjoy!

Poached Eggs

A poached egg is another form of “boiled” egg, however this egg is not cooked in a shell.

To cook a poached egg:

Grab your sauté pan and fill it with enough water to cover a cracked egg (or two)

Bring your water to a simmer (bubbles, but not a rolling boil)

Add a splash of vinegar to your simmering water

Crack your egg and gently drop it into the water

            I like to swirl the water a bit to keep that egg from spreading too wide

Cook until your egg whites begin to set, and then scoop the egg with a slotted spoon

Place on a paper towel or plate to get excess water off of your egg

Enjoy with some toast or by itself!

Check out this article by thepioneerwoman on her perfect poached egg

Sunny Side Up Eggs

A sunny side up egg is one form of a fried egg, however we don’t flip the egg.

To cook a sunny side up egg:

Heat your pan over low-medium heat and add butter AFTER your pan is hot

Crack your egg into the pan and leave it be

Once the egg white are opaque, cover your egg and cook for 4 more minutes

Fried Eggs

Fried eggs are just a step further from a sunny side up egg.

To cook a fried egg:

Heat your pan over low-medium heat and add butter AFTER your pan is hot

Crack your egg into the pan and leave it be

Once your egg whites turn opaque, gently flip your egg over and let it cook

*This is where fried eggs get a little personal*

Depending on if you like your eggs over-easy, medium or hard (also known as dead eggs) you will allow the egg too cook for a minute or so, to 2-3 minutes. 

With practice comes perfection. I personally love over-medium eggs, where the yolk is still runny, but not watery. A perfect over medium egg for me will have the yolk slowly running in a creamy texture that is great with some home fries and toast!

Scrambled Eggs

Scrambled eggs are a staple for large families looking to get something quick out on the table. These eggs can be basic and an easy go to, or if you watch Gordon Ramsey, these eggs can be elevated to a high class and rich breakfast food.

We will start with the basics, and maybe down the road I’ll share a recipe for some form of velvety smooth and luxurious eggs.

To cook scrambled eggs:

I prefer to crack however many eggs I am cooking into a bowl, and whisk them together with a little salt and pepper. Some people add cream, milk, or water to add more flavor or fluff to the eggs.

Heat your pan over LOW heat and let that pan warm up

Add some butter to your pan, and then slowly add in your whisked eggs.

From here, I constantly scrape the pan with a spatula to keep them from burning or browning

*Whisk in some melted butter if you’d like to make your eggs extra fluffy and delicious*

Cook your eggs until they are no longer runny, and transfer to a pan of choice or a plate.

Serve with your favorite home fries, toast or whatever else you’d like!

Opportunities are Endless

As you can see, there are plenty of options for buying, and cooking eggs. This is where your own personal preference will begin to form, and you can explore plenty of new flavors, spices, and herbs to enjoy with your eggs. Check out some awesome recipes online and be sure to check back here at Thyme With Dad for delicious breakfast recipes in the future.

I hope you’ve learned something, and feel free to leave a comment, review, or shoot me an email with your favorite breakfast recipe!