I would assume that boiling an egg would be the best way to cook it, and eat it without the yolk. This is probably the purest method to cook an egg.
There are other healthy ways to eat an egg of course: scrambled, omelet-style, poached,
Here is a list of the six healthiest way to eat eggs, and instructions to come with each:
The yolk of the egg contains all the fat and cholesterol found in eggs, so eating just egg whites is the healthiest way to eat an egg. It’s possible to separate the yolk from the whites of the whole eggs; you could also buy prepackaged egg whites so you don’t waste the yolk.
Cooked of course is the best way to eat an egg, boiled means no added fats are present by frying. The yolk gets a bad rap because of it’s high cholesterol content, and lets not kid. It is high. One large egg yolk contains two thirds your daily cholesterol. But the yolk also contains a good amount of protein and other nutrients, as it’s built to house the single celled zygote from it’s early stages of development. If you eat only one, the cholesterol hit becomes manageable, and you can benefit from the added nutrients, though the more eggs you eat, that cholesterol can add up.
Raw and runny-yolk eggs have the risk of carrying solmonella, but the proteins in well done eggs can be hard to digest and difficult to absorb properly.
Boiled, poached, and baked (on top of vegetables, for example) are the three healthiest ways to eat an egg because they do not use any added oils or fats.
Boiled, scrambled, an omelet, poached eggs, and omelet puffs. Just don’t eat too much.
The healthiest way to eat an egg really depends on what type of “health” you are concerned about. The lowest caloric way to consume an egg is to either boil or scramble the whites of the eggs while adding no other fats or oils.
If you are less concerned with calories and more concerned with whether you are eating a whole food choice than my answer changes. For me personally, I don’t really feel the egg itself is all that healthy. There are much better ways to get that protein such as beans or nuts. I am not vegan, but I tend to lean towards that lifestyle because it forces one to look outside what is seen as a normal food choice and choose much more vegetables, rices, beans, and fruits. I really challenge anyone to eat vegan for a week and see what’s out there that you are passing by in the grocery store.
If you are talking health in terms of calorie content, nutrients, etc, then I definitely agree with other posters who have suggested boiling and poaching. I am particularly fond of poaching because it allows you to maintain a runny yolk which, despite the dangers of salmonella and other bacteria, is my favorite part of cooked eggs. A good runny yolk always tastes a little like a cheese sauce to me, and is the perfect thing to sop up with wheat toast.
You can limit the risk of salmonella contamination by buying pasteurized eggs. The pasteurization process exposes the eggs to high heat without cooking them, killing any potentially harmful bacteria inside (milk is also processed in this way). They are a bit more expensive, but are readily available and are a great option for caesar dressings and other preparations that are best with raw eggs. However, a report by the Chicago Tribune found that the pasteurization changes the proteins in the egg whites in such a way that makes it more difficult to build the foams required for meringues, egg nog, and cake making. So, unpasteurized eggs are probably still best for baking and other preparations that rely on eggs to create structure.
Although there has been much debate about whether the yolk of the egg is detrimental to your health because of its high cholesterol content, new research shows that cholesterol does not single handedly cause heart disease. It is a host of other factors that aid in heart disease development. That being said, it is perfectly healthy to consumer the entire egg (and more delicious too!) of 1, 2, or 3 whole eggs a day.
What’s more is that the yolk, in combination with the white, provides such a perfect balance of fat, protein, and vitamins & minerals that it would be silly not to eat them together. What the yolk lacks in protein, the white more than makes up for it and what the white lacks in vitamins and minerals, the yolk carries the lead there.
The above covers the nutrition side of things. As for taste, here are few yummy suggestions:
-Make egg salad but use mustard as the base to hold it all together. Delicious and lower fat than regular egg salad made with mayo (don’t want to overdo the fat thing!)
-Make egg salad using avocado instead of mayo. Still a better option than mayo as avocados are filled with heart healthy fats
-Chop up your favorite veggies. Whip up 1-3 eggs. Brown veggies in a skillet. When veggies are fully cooked (or cooked to your liking) throw eggs on top to make a veggie omelet/veggie egg stir fry. Great for breakfast or dinner!
-Hard boil eggs and throw on top of your favorite salad for an instant boost of flavor and texture
-Hard boil eggs. When cool, slice length-wise. Use to top crackers with a little salt and pepper. Add sliced tomatoes or cucumbers for extra crunch
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