Every year, my family makes sure I’ll be poaching eggs, slicing avocado and whipping up a hollandaise. Because in our house, it’s not Christmas without eggs benedict. The combination of perfectly poached eggs with creamy avocado and luxurious hollandaise sauce is definitely a perfect fit for one of the best days of the year.
Quite simply eggs are one of the most economical sources of animal-based protein. I always buy organic, pasture-raised eggs. Pasture-raised eggs are laid by hens that spend their time outside foraging in the grass – not cooped up in small cages indoors. Buying organic ensures that when the hens have to be indoors (ie. cold weather), they must be fed organic sprouted grains. Their feed is free of hormones, pesticides and GMOs. When it comes to pasture-raised, a 2007 study showed some pretty astonishing results in the comparison of factory-farmed eggs. According to the study, pasture-raised eggs had:
You’ll know you’ve found a good pasture-raised egg by the colour of the yolk. The oranger the yolk the better. Even though I spend a few extra dollars on high-quality eggs, I’m still only paying about .66 cents an egg! That’s 6g of protein for under a dollar. Can’t beat it!
The hot topic surrounding eggs is the cholesterol issue. Decades of research have now shown there is no correlation between egg consumption and heart disease. Keep in mind, the cholesterol in the yolk can be oxidized with high temperatures, so poaching is one of the healthiest ways to get all the nutrients an egg has to offer.
Remember, eat the WHOLE egg. Yes, I’m telling you it’s perfectly safe (and even encouraged) for you to eat the yolk. The majority of an egg’s nutrition comes from its yolk. Over 90% of an egg’s calcium, iron, phosphorous, zinc, thiamin, vitamin B6, folate, and vitamin B12 are contained in the yolk. One hundred percent of its vitamin A, E, D, and K plus its DHA, AA, and carotenoids are found in the yolk.
So you’ll notice I included butter in my recipe.
What?! A nutritionist puts butter in her recipes?!
Yep. I do.
But the only butter I buy is organic, grass-fed butter. This nutrient-dense butter is filled with vitamins A, D and K2. Studies have shown that milk from grass-fed cows is much higher in good fatty acids. Grass-fed butter is an even richer source of conjugated linoleic acid (CLA), a powerful immune booster. So always choose organic and grass-fed butter whenever possible. I use butter for lower-temperature cooking, like in the hollandaise.
But what to do if you have a lactose or casein allergy? Ghee is an excellent option. Now, what is this ghee I speak of? Quite simply, it’s clarified butter. The process of making ghee removes the water and milk fats. This allows it to have a high smoke point, perfect for higher-temperature cooking.
10 minPrep Time
20 minCook Time
30 minTotal Time