Packed with protein, high in vitamin D, versatile, tasty and cheap – the humble egg is one of the first things you should learn how to cook. You can buy them anywhere, cook them with virtually any bit of kitchen kit and eat them at any time of day. But even though they’re so simple to cook, you can always improve your technique. Here’s Bill Staley of Primal Palate with the short version.
“The healthiest and simplest way of cooking eggs is to boil them. To get perfect hard-boiled eggs, put them in a saucepan of water and bring it to a boil on the stove, then boil for ten minutes. Then remove the eggs from the pan and run them under cold water.”
Go nuts with oil
“For frying, use coconut oil – it’s one of the healthiest oils there is and tastes amazing. Heat a pan to medium-low heat. Add 1tsp coconut oil and swirl it around to coat the pan evenly. Crack the eggs into the pan and cook until a spatula can be slid under the edge. Flip them and cook for an additional minute or two, then serve.”
“Poaching is slightly trickier, but I always get good results this way: crack your egg into a non-stick pan with 1tsp coconut oil, cook it for 30 seconds, then pour a little bit of water into the pan and cover it with a lid. Steam the egg until it’s fully cooked. This is great with vegetables.”
The Recipe: Primal Scramble
- ½tbsp coconut oil
- 3-4 eggs
- 1 broccoli head split into florets
- 1 onion, chopped
- 1 pepper, chopped
- ½ avocado, sliced
- 1 tomato, sliced
- Heat the oil in a frying pan on medium heat.
- Add the onions and peppers (any colour), fry for a minute or two, then add the broccoli and sauté for a couple of minutes.
- While the veg is cooking, beat your eggs in a bowl. When the vegetables are slightly tender, add the eggs to the frying pan. Occasionally stir and scrape the eggs from the frying pan to scramble them.
- Take the pan off the heat while there’s still some liquid left in the eggs – this will cook off in the heat of the pan. Serve with the tomatoes and avocado.