Few foods are as effective for building muscle, burning fat and generally improving your health as eggs, thanks to their high levels of protein, vitamin D and omega 3. There are plenty of ways to cook an egg but they’re all easy to get a bit wrong – by undercooking the yolk or overcooking the white – so you’re left eating something pretty nasty. These tips from chef Karol Gladki (karolgladki.com) will help you to avoid common mistakes and ensure your eggs are just right, however you like them. For other ideas for getting more protein into your diet read our guide to the best protein foods.
Poached eggs with asparagus
Ingredients
2 large free-range organic eggs / 4-6 asparagus spears / 4tbsp distilled vinegar
To make
- Fill a pan with water and bring it to the boil, then stir in the distilled vinegar. ‘It’s crucial to use the vinegar because it helps the white to hold to the yolk,’ says Gladki.
- Crack the eggs into the pan and simmer for three minutes. ‘The consistency of the egg will be better if you take it straight from the fridge rather than letting it come up to room temperature,’ says Gladki.
- Meanwhile, cook the asparagus in boiling water for three to five minutes.
- Lift the egg out quickly with a slotted spoon, place on top of the blanched asparagus and serve.
Boiled eggs with wholemeal soldiers
Ingredients
2 large free-range organic eggs / 2 slices of wholemeal bread
To make
- Fill a pan with water and bring it to boil, then add the eggs and simmer on a low heat for seven minutes. ‘The temperature is just as important as the time,’ says Gladki. ‘If the water is boiling rather than simmering, it will overcook the egg.’
- Toast the two slices of bread and cut into soldiers.
- Lift the eggs out of the water with a slotted spoon and dunk them for a second in a bowl of cold water. ‘Eggs will generally keep cooking after you remove them from the pan, so this is a useful way of stopping that process,’ says Gladki.
- Cut the tops off the eggs and serve with the soldiers.
Fried egg with lean bacon
Ingredients
1 large free-range organic egg / 2 slices of lean bacon / 1tbsp of coconut oil
To make
- Heat the coconut oil in a pan over a medium heat. ‘Coconut oil is great for frying because it has a high smoke point,’ says Gladki. ‘If the pan is too hot, the bottom of your egg will be burnt and rubbery.’
- Crack the egg into the pan and cook to preference.
- Meanwhile grill the bacon under a medium heat, turning occasionally, and serve with the egg.
Scrambled eggs with smoked salmon
Ingredients
2 large free-range organic eggs / 50g smoked salmon, cut into strips / 2tbsp milk / 1tsp butter
To make
- Add the butter to a large frying pan on a low to medium heat. ‘If the pan is too hot you risk burning the butter, which releases lots of unwanted carcinogens,’ says Gladki.
- Crack the eggs into a mixing jug and whisk with the milk.
- Add the mixture to the pan and keep stirring till half cooked, then add the smoked salmon.
- Cook the mixture until it reaches your preferred texture. ‘If water starts coming out of the egg you are overcooking it,’ says Gladki.
