Once restricted from the daily diet for its high cholesterol levels, recent studies have restored the egg's nutritional reputation. Not only are eggs a healthy source of protein, they are also high in Vitamins and Minerals: A, B-12, D, E, Calcium, Folate, Iron, Pantothenic Acid, and Riboflavin.
Many people see the dietary cholesterol value and gasp. However, recent studies indicate this high-density lipoprotein (HDL) cholesterol is good for us – actually carrying away the "bad" low-density lipoprotein (LDL) cholesterol, and has less impact on cholesterol levels than saturated fats. The Canadian Heart and Stroke foundation now recommends eggs as a good source of polyunsaturated fats , which help lower the risk of blood clots, stroke, and heart disease. And, another recent study links the high B-12 concentrations to better brain health . In fact, various studies have proven many health benefits .
Given the rising costs of meats (see table below) the egg has become, by far, one of the most economical choices. Economy is lost, however, if cooking methods produce a poor result. So, here's a fool-proof recipe for hard-boiled eggs, without a blackened yolk:
- Place eggs in pot and completely immerse in COLD tap water.
- Set (uncovered) pot on stove and bring to a boil.
- Once at a RAPID boil, remove pot from heat and cover tightly.
- Set timer for 20 minutes. (This is based on sea-level cooking; I time my eggs for 17 minutes because we are a few thousand feet above sea-level.)
- Rinse under cold running water for 1 minute. Then, fill pot with cold water and allow eggs to cool completely (about 5-10 minutes.)
- Store unused eggs in refrigerator for no more than a week.
Note: I've also experimented with the "perfect" soft-boiled egg and have found that I need only change the timing to 5 minutes to achieve that result. Also, no cold water rinse is then necessary as the eggs are consumed immediately.