Learn how to make perfect hard boiled eggs confidently, every time. Discover the top reasons to consume eggs and possible reasons to avoid.
It our home, we regularly consume eggs these days, though, it wasn’t always the case for me. When you eat nutrient dense real foods, hard boiled eggs are a great staple to always have on hand. The eggs provide solid protein, fat and a whole host of micronutrients. My favorite way to buy eggs is straight from a farm, but if not always practical, there are options.
Which store bought eggs to purchase
Some people have their own chickens, or access to local farms with eggs. However, if you are like the majority of people and shop at the grocery store, here are a couple tips to look for. At a minimum, look for organic eggs that ensure that the feed given to the chickens will be organic and non-gmo. You can find these on sale and if so grab them up when possible.
Top reasons to consume eggs
Besides the amazing protein and fat, eggs also contain minerals and vitamins that support brain health. Eggs contain a number of nutrients like B12, Choline, calcium, iron, sodium.
In fact, one study showed that 90% of Americans are deficient in choline which is good for aging brains. The brain and nervous system use it to regulate functions that include memory, mood, and muscle control. Think, for preventing dementia, protecting your heart and keeping your mood positive. It is needed to form membranes that surround our cells, when all the nutrients are present, the cells thrive.
Possible reasons to avoid eggs
Many autoimmune conditions are now being connected to a leaky gut. Essentially, a leaky gut, means that the lining of your small intestine is inflamed and allows food particles to cross into the bloodstream. These food particles are seen as foreigners by are body and not supposed to be in the bloodstream. If something is not suppose to be in the bloodstream, it will be seen as a foreign invader and an immune attack will be called for. Since this attack is directed towards the body it is called an autoimmune attack and manifest as symptoms in the body.
One way to support the body is to avoid foods that irritate the lining further. Eggs are one of the
Pro Tips for meal planning
A real food lifestyle aspires to minimal amounts of processed food. Planning to have real food available will ensure that you can meet your nutritional needs without dipping into a bag of chips.
Boil in quantity. Use eggs to snack on or as a protein supplement for lunch.
Technique for the Perfect Hard boiled egg
This cooking technique eliminates any disagreements about the kind of yolk to cook.
I prefer mine a little gooey, he prefers his firm, almost overcooked. The difference is only a couple minutes of boiling. Interesting, right? In the past, our eggs were mostly overcooked and very hard to peel, and ended with a rough exterior surface…nobody wants that!.
Everyone can have perfect hard boiled eggs to their liking every time.
Things to have on hand
a large stockpot, I use a 6 quart stockpot for a dozen eggs
slotted spoon, for both placing eggs and removing eggs
a separate bowl for an ice bath
glass storage container, lined with cloth napkin
The Technique
- Fill the stockpot with water, such that it will generously cover the eggs.
- Bring the stockpot water to a roaring bowl
- Using the slotted spoon, transfer the eggs from carton to the boiling water one or two at a time
- allow water to come back to a boil and lower the heat a bit so it is still boiling but the eggs are not colliding into each other
- boil to your desired yolk 8 minutes minimum to 12 minutes. 8 minutes is gooey, 14 minutes, well done. (if you aren’t sure, just remove one egg, transfer to water bath and peel to see how done the yolks are, adjust to your liking)
- transfer the eggs, using the slotted spoon to a bowl filled with cold water (and ice) one at a time
- You many either peel the eggs after all the eggs are in the bath or store them in the shell and peel as needed.
Peeling the hard boiled eggs
remove eggs and place in cold water ice bath (water with ice)
tap the egg on hard surface until a pocket of air is found
get under the membrane and peel the shell easily from the egg
place in the glass container with cloth napkin in the bottom. (Note: air tight fit will keep your eggs fresher longer)
store up to a week.
Chart for doneness
Meal Plan ideas using perfect hard boiled eggs
Add to sliced hardboiled egg to any salad at lunch with an avocado
make a BLT sandwhich on baked sweet potato slices.
2 in the morning to start your day
Perfect Hard Boiled Eggs
Equipment
- large 6 quart stockpot
- ice bath
- slotted spoon
Ingredients
- 12 piece organic gmo free eggs
Instructions
- bring stockpot filled with water to boil
- add eggs to water
- return pot to boil
- select the yolk to achieve 8-12 minutes
- remove eggs to ice bath
- allow 3-5 minutes cooling
- peel eggs
- place eggs in glass container for storage
Tell me, in the comments which yolk is your favorite?