The egg is one of the fundamental elements that cannot be missing from anyone's shopping list. Its versatility and numerous benefits have made it the king of many kitchens, as it is one of the most nutritious foods that can be found on the market. For this reason, it is considered a superfood by the Institute of Egg Studies.
Consuming a single egg can provide us with a total of 6 grams of protein and 14 essential nutrients, among which vitamins A, B, D, and E stand out. They are also a source of calcium, selenium, iodine, and choline, an important nutrient that helps build cell membranes and is involved in several vital functions for our body's proper functioning.
According to the “Food Month by Month” report from the Ministry of Agriculture, Fisheries, and Food, analyzing egg consumption in Spanish households from May 2022 to April 2023, a total of 385 million kilos of eggs were consumed in Spain. This translates to a consumption of 8.28 kilos per person, or over 131 eggs per person per year.
How to Cook Them Properly
Cooking an egg to perfection can be quite a challenge, especially when the shell cracks during cooking. Here's what you need to keep in mind if you want to achieve the best results.
- Use fresh eggs: these tend to have a more compact white and a less permeable inner membrane, which will directly influence the protection of the shell during cooking time.
- Make sure to avoid thermal shock: most commonly, and for safety, eggs are refrigerated after shopping, so they will be cold when you're going to use them. Don't make the mistake of introducing the eggs when the water is already boiling. It's better to place them with cold water inside the pot and let them warm up gradually as it begins to boil. This will minimize the risk of shell breakage.
- Don't overcrowd the pot: If you need to cook a significant number of eggs, make sure to use an adequately sized pot to ensure that the eggs have enough space during cooking time. Remember, once the water boils, the eggs bump into each other, increasing the risk of breakage.
- The fail-safe trick of adding salt and vinegar: adding these ingredients to the water can help strengthen the eggshell, as the salt helps increase the water's density, while the vinegar helps to quickly coagulate the egg white in case of leakage.
- Master the cooking time: this is essential to achieve the best results. If you want a fully cooked egg, the ideal cooking time will be between 9 and 12 minutes. If you prefer a creamier result, it's better to cook them for about 7 to 9 minutes. If you exceed this time, the yolk can turn green and have a sandy texture, which is unpleasant to the palate.
- Remove promptly: after this time, it's best to remove them immediately from the water and place them in a container with cold water; this will make peeling them before consumption easier.
Cook Eggs Like a Pro
Eggs are one of the most versatile and nutritious foods you can find. But how to cook them properly to fully enjoy them? Here are some tips that will transform your culinary experience with eggs.
- Use fresh eggs for better texture and a stronger shell.
- Avoid thermal shocks by letting the eggs gradually warm to room temperature before cooking.
- Don't overcrowd the pot to avoid risks of breakage.
- Add a pinch of salt and some vinegar to the cooking water to strengthen the eggshell.
- Master the cooking time to achieve perfectly cooked eggs according to your preferences.
- Plunge the eggs into cold water after cooking to make peeling easier.
Cooking an egg might not be the most difficult task in the kitchen, but it's worth taking a few precautions to get perfect results every time. Whether you are preparing hard-boiled eggs for a salad, poached eggs to accompany dishes, or scrambled eggs for a tasty breakfast, these tips will help you cook eggs like a true professional. Remember that the quality of the eggs you use is essential for a good result. Choose fresh, high-quality eggs for delicious and nutritious dishes.
The Benefits of Eggs
Eggs are not only delicious, but they are also highly beneficial for our health. Indeed, they are an excellent source of protein and contain 14 essential nutrients, including vitamins A, B, D, and E, calcium, selenium, iodine, and choline. Choline is an important nutrient that plays a role in several vital functions in our body, such as building cell membranes. Thanks to their high content of proteins and nutrients, eggs are considered superfoods by the Institute of Egg Studies.
In Spain, egg consumption is also very high. According to a report from the Ministry of Agriculture, Fisheries, and Food, Spanish households consumed 385 million kilos of eggs between May 2022 and April 2023, averaging 8.28 kilos per person. This equals more than 131 eggs per person per year.
Eggs are, therefore, indispensable in our diet. They are not only delicious and versatile, but they also provide us with many health benefits. Whether you like them hard-boiled, poached, scrambled, or in the form of an omelette, there are many ways to cook them and enjoy their nutritional advantages. Follow our tips and become an egg-cooking pro!
I am a student and I am part of the editorial staff of thesilverink.com. I have the chance to enjoy writing, however, I also like to discuss all subjects and especially anything related to Science.