James Martin shares tips for boiled eggs
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Eggs are one of a few foods which are loaded with nutrients rarely found in the modern diet. They contain all 21 amino acids which make up a well-balanced diet. A total of 13.1 billion eggs were eaten in the UK in 2019 with around 36 million eaten each day.
Eggs are one of the most nutritious foods on the plant.
The average egg contains vitamins A, D, E, K and B6, as well as calcium and zinc.
Eggs are high in cholesterol but do not negatively impact your blood cholesterol levels.
Another major health benefit from eggs is they contain lutein and zeaxanthin which are nutrients known to counteract some of the degenerative processes which impact our eyes.
Eggs are also an excellent source of protein and can help with weight loss, to increase muscle mass, to lower blood pressure and to optimise bone health.
Studies show you can safely eat up to three whole eggs each day.
There is no evidence eating more than this could be dangerous, but studies have not been conducted to verify this.
One case study included an 88-year-old man who consumed 25 eggs per day.
He had normal cholesterol levels and was in very good health.
But eating any food in excess can prove harmful in some circumstances.
How long does it take to boil eggs?
The time you boil an egg depends on the type of egg you want to eat.
You should boil an egg for the following times:
- Five minutes: For the white egg to be set white, but the yolk runny
- Six minutes: For a liquid yolk, but the yolk to be a little less oozy
- Seven minutes: For an almost set egg, when the yolk is jammy and soft, but not a liquid
- Eight minutes: For a softly set egg, which is what you want to make Scotch eggs
- 10 minutes: For the classic hard-boiled egg, where it is mashable, but not dry and chalky.
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Can you over boil eggs?
If you leave an egg for too long to boil, you can be left with grey or green-tinged eggs which can be dangerous to eat.
The texture of the york can become dry and chalky and the flavour may become tainted.
If you boil an egg for hours, it becomes rubbery and overcooked.
How to boil an egg
You can boil an egg in a myriad of ways including steaming, pressure-cooking, baking and cooking.
The easiest way to boil an egg is to fill a large pot with boiling water and put it on your stovetop to heat up.
Bring the water to a full boil and then reduce the heat so the water is simmering.
Carefully add your eggs to the water and ensure there is enough water to cover the eggs.
Increase the heat under the pot to enable a slow and rolling boil.
Cook for the time listed above to get the eggs you desire.
If you want to steam an egg you should fill a pot with an inch or two of water then insert a steamer basket.
Heat the water until it boils and then carefully place your eggs in the basket.
Cover the pot and steam your eggs for around five or six minutes for a soft-boiled egg or 12 minutes for a hard-boiled egg.
With a pressure cooker, you should add a cup of water to your pressure cooker and then insert a steamer basket.
You should next place your eggs in the basket and secure the lid.
Next, put your pressure cooker on a low setting and cook your eggs for two to four minutes for soft-boiled eggs or seven to eight minutes for hard-boiled eggs.
To get a perfect boiled egg by baking, preheat your oven to 180C and then place an egg in each cup of a muffin pan.
Bake your egg for 22 minutes for a soft-boiled egg or 30 minutes for a hard-boiled egg.
Submerge your eggs in an ice bath after baking to stop the cooking process.
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