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I love soft boiled eggs. But the perfect soft boiled egg is tricky to achieve.
Soft boiled eggs are an important part of the GAPS Intro Diet: they allow you to cook the egg white, while still receiving the bioavailable nutrients that raw yolks are packed with. And, really, everyone should be enjoying them! I hated yolks growing up. I refused to go anywhere near a fried egg and I only ate the whites of hard boiled eggs. But when I tasted a soft boiled egg for the first time, from a pastured, non-GMO chicken….wow. Nutrient dense eggs yolks from happy chickens are delicious! And if the chickens that the eggs come from are healthy, you do not have to worry about the safety of raw yolk.
Many factors come into play while cooking. How do you know when the white is fully cooked, but the yolk is still raw? Once I discovered my love for soft boiled eggs, I sought out a simple way to make a perfect soft boiled egg – a more difficult task than I had anticipated! Finally, I found a tip from America’s Test Kitchen that made all the difference.
The Perfect Soft Boiled Egg
First, bring the water to a boil before adding the eggs. By doing this, you don’t have to worry about the power of your stove affecting the timing. Once the water is boiling, the temperature remains constant the entire time the egg is cooking. Then once you discover the length of time that yields your perfect soft boiled egg (this tutorial works for hard boiled, too), the timing will stay the same every time you cook an egg.
Keeping the lid on also helps with your egg cooking. It saves time and water. Add just an inch or so of water into a pot or pan that is large enough to hold all your eggs. Bring to a boil (which takes less time, thanks to less water), add your eggs, and cover. This steams the eggs and lets them cook evenly without having to completely cover them with water. They also do not jostle around as much and you don’t have to drop the eggs in, so chances of breaking are reduced.
Rinse the eggs. When the eggs are finished cooking, immediately bring them over to the sink and run under cold water. Do this until the eggs no longer feel warm as the are under the water. It is okay if they warm back up when you take them out of the water. This step halts the cooking, to ensure that when you break into your egg it is still perfectly cooked. But even more importantly – it makes them easy to peel! Since I started rinsing my eggs with cold water, all of my shells have come off with no problem. It is so nice to actually get a whole, beautiful egg instead of losing them to the shell!
And now of the simple, step-by-step tutorial for the perfect soft boiled egg:
I enjoy my soft boiled eggs mashed with avocado and Real Salt. What is your favorite way to eat eggs?
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