Eggs are incredibly nutritious; they are a source of vitamin D (concentrated mainly in the yolk), an essential nutrient which most of us of in the UK do not get enough of. It also contains a nutrient called choline, essential for healthy brain function, among other vital functions.
Their high protein content also means they can help to maintain blood sugar levels to keep you feeling full until your next meal – meaning you’ll be less likely to reach for the biscuit tin come 10am. Poached eggs on toast are a great breakfast option but poaching them well can be notoriously difficult. By following these simple steps and having a few practice runs, you’ll be knocking up poached eggs for the whole family in no time.
A step-by-step guide to poaching an egg
- Fill a saucepan two thirds full of water.
- Add a good glug of white wine or distilled vinegar (the vinegar helps to set the proteins in the egg white to help it form)
- Bring to a rolling boil – a little more than a simmer, but not rapidly boiling.
- Use a spoon to gently swirl the water to create a whirlpool, then crack your egg into the centre. Again, the whirlpool will help to form your poached egg.
- Gently boil for 3-4 minutes for a runny yolk. Depending on the size of your egg you may need to adjust the time slightly, so don’t be afraid to lift it out with a slotted spoon from time to time to check – the white should be firm but the yolk bouncy.
- When cooked, remove with a slotted spoon and drain on kitchen roll to remove the excess water
Et Voila – perfectly poached eggs.
It will take a few run-throughs to get it right, but keep practising and experimenting and you’ll soon perfect the technique – happy poaching!
Thanks to our placement Nutritionist Shelley for creating these videos and blog posts.