How to cook eggs?! Eggs are one of the foods available all over the world, and with foods that contain many proteins, nutrients, minerals and vitamins important for the health of the body.
and some may prefer it fried, while others may prefer it boiled, and others may prefer it mixed with vegetables,
What is the best way to cook eggs to get all the necessary nutrients? Does cooking really affect its nutrient content? Read on to find out more.
How to cook eggs
The best and healthiest way to cook eggs while maintaining the greatest content of nutrients, nutrients and minerals is through the shortest and lowest heat cooking methods; It is less oxidative to cholesterol.
It helps retain most of the nutrients in eggs, so hard or soft boiled eggs are best.
Other ways to cook eggs
Hard boil eggs:
Boil the whole egg for up to 15 minutes, or less, as desired, until the egg yolk has matured.
Boil soft eggs:
It is also referred to as bush blanching, in which enough water is heated in a pot until it boils. Then break an egg into a cup or plate and gently add it to the boiling water.
When the white becomes hard and the yolk begins to thicken, remove the egg from the water through a strainer.
Scrambled eggs:
That is, whisk the eggs in a bowl with salt, black pepper, and milk at the rate of one tablespoon for each egg, then heat the frying pan and use the usual oil, then put the eggs in the frying pan for cooking.
omelette:
By adding the vegetables to the eggs, cutting the favorite vegetables, beating the eggs with water, salt and pepper to taste, frying the ingredients,
adding the vegetables and cheese on one side, and folding over the other side.
lrgd eggs:
Prepare by whisking eggs directly in a frying pan, and cooking eggs over low heat for 6 minutes or more.
Microwave eggs:
This is a quick way with a microwave-safe cup, covered with oil spray, then put the beaten egg mixture with a little cheese and low-fat milk, and can leave it for a minute or until it is completely cooked.
What is the effect of cooking on the digestion of nutrients?
Cooking some foods can help increase the absorption and improve the digestion of many nutrients, according to a 2009 study,
and the protein in cooked eggs is digestible with up to 180 percent of the protein in raw eggs, according to a 1998 study..
Despite this, some elements and vitamins may decrease during cooking, the most important of which are the following:
Soluble vitamins:
Including Vitamin C, B vitamins,
Fat-soluble vitamins:
These include vitamin A, vitamin E, vitamin D, and vitamin K.
Metal:
Such as potassium, magnesium, and calcium, in addition to sodium.
Is cooking on high or low heat?
Cooking eggs for a long time and at high temperatures can cause them to lose the nutrients they contain.
Cooking eggs can reduce the vitamin A content by 17-20%.
It is worth noting that cooking eggs for a long time can reduce the content of vitamin D, as a 2014 study showed that the method of baking for 40 minutes may reduce the content of vitamin D by up to 61%.
As for the method of boiling and frying, the content of this vitamin was reduced by 18%.
Tips for cooking eggs in a safe way
The following tips will help you cook eggs in a healthy way:
Choosing the method of cooking with the least calories, which is the method of boiling with the shell, or the method of boiling soft eggs without the shell, and it is also advised not to add any source of fat while following it.
Add vegetables to eggs. Favorite vegetables can be chopped and served alongside cooked eggs. This method increases vitamins, elements and nutrients.
Cook eggs with oils that do not oxidize at a high temperature, and it is recommended to choose any of the following vegetable oils:
Avocado oil or olive oil with a temperature of less than 210 degrees Celsius, or coconut oil with a temperature of less than 177 degrees Celsius.
Do not overcook the eggs, as if they are left for a long time at a high temperature, they may lose their nutritional value.
Recipes for cooking eggs in a new way
There are some recipes for cooking eggs in a new and healthy way and eating them daily, and the most important of these recipes are the following:
Egg Shakshuka This recipe is a popular and healthy recipe, and it contains a variety of vegetables that contain large amounts of minerals and nutrients.
Shakshuka eggs
Ingredients:
- 4 eggs, or as desired.
- Two medium-sized onions, cut into slices.
- Red or green bell pepper, sliced.
- 4 medium sized tomatoes.
- 2 cloves of crushed garlic.
- 6 tablespoons of low-fat yogurt.
- One teaspoon of parsley.
- Two tablespoons of olive oil.
- salt and pepper as needed.
Method of preparation:
Heat the olive oil, then add the onions and bell peppers, and you can add hot peppers as desired, and when the onions and peppers are roasted, add the tomatoes to cook well.
When the tomatoes are ripe, a tablespoon is used to make holes in the pan, then the eggs are whisked, and the eggs can be moved with the tomatoes, or what is known as eye eggs.
Serve the shakshouka with yoghurt mixed with salt, pepper, garlic and parsley.
Eggs with spinach
This recipe contains spinach, which is known to contain large amounts of iron, which is important for the daily diet, and it can be prepared at home.
Ingredients:
- 6 eggs or according to the number of people.
- Half a cup of spinach.
- 1 tablespoon of olive oil, or you can use an edible oil mist.
- 3 tablespoons of low-fat milk.
- salt and pepper as needed.
Method of preparation:
Heat a frying pan over a medium heat, then add the beaten eggs with milk, salt and pepper.
Leave the eggs a little, then add the spinach and stir it a little until it wilts, then the dish is served.
It is good to choose organic eggs, if available, as they contain more nutrients than others.
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