POACHED EGGS MADE TO PERFECTION

Glorious poached eggs! Perfectly done on toasted English muffin, mashed avocado, mizuna (Japanese mustard greens), pickled red onion salad, and a touch of paprika.   Healthy protein, fat, and vitamin D from the eggs, good fiber from the veggies, amazing good fat from the avocado, and fantastic anti-oxidant and anti-cancer benefits from the onions.  

Make them even healthier.

Swap the whole wheat English muffins for a high-quality gluten version of them or a non-GMO polenta cake. Even better, go for sautéed spinach instead.  If you choose the gluten-free muffins option, make sure they don’t have one of the following ingredients added to them: corn syrup, high fructose corn syrup (HFCS), artificial sweeteners, additives, preservatives or trans fats.  Sometimes the gluten-free versions of bread and pastries can be more damaging than their gluten counterparts.   

Want to make perfect poached eggs at home? The secret is in their quality and freshness. 

Regarding quality, you will never go wrong if you choose pastured or grass-fed eggs (not to be confused with “pasteurized” which is a process of partial sterilization of milk and dairy products).  There are millions of names given to our eggs nowadays.  Words like “free-range”, “natural”, “organic”, “cage-free”, “grain-fed”, “healthy”, and “hormone-free” are everywhere and just to make sure we “get the message”, in bold font with exclamation points on the packaging, at the store or listed on a menu at a restaurant. Ok Marketing people, we got it! READ: FOOD LABELS AND HEALTHY CHOICES MADE SIMPLE Pastured eggs mean the hens were raised on a pasture where they were able to eat nutritious grasses and other plants outdoors instead of being fattened on grain (which is for the most part GMO corn) in a feedlot or barn.    Now let’s talk about freshness.  How do you know your eggs are worthy of the great brunch you’re about to impress people with? Fun tip for you! Put the eggs in a glass or bowl of water and watch what happens. 

• If they sink to the bottom and horizontally, they’re fresh!
• If they float to the top, they’re not.
• If they're a few weeks old but still good to eat, they'll stand on one end at the bottom.

 

And now, the moment of truth.  How to poach them to perfection.

• Pour 2 tbsp. of vinegar into a pan with water.
• Bring to a boil and reduce the temperature.
• Stir the water to create a mild whirlpool.
• Slowly pour the eggs into the center.
• Cook for 3-4 minutes.
• Lift the eggs with a slotted spoon.
• Lay them on a paper towel before serving.
• Enjoy!

 

Curious to learn once and for all how to make the best food, grocery shopping, and diet choices?

Book a free 20-minute consultation, work with me and enjoy my 20% OFF TREAT across all my programs when you sign up before year's end. Best part? You can start any time in 2019. 

Happy holidays!

Olga Casabona