A Joy for Nutritionists. We've made it :) I used to think that everyone cooked eggs perfectly to their taste. But fried eggs aren't just oil and an egg with a golden crust. The key is to keep the yolk soft. There's a concept in nutrition called "nutrient density," and a raw yolk ranks in the top 10. It's an ideal source of vitamin D, fatty acids, and a decent portion of B vitamins.
Cholesterol, by the way, is actually a very good guy! Its function is protective — patching up thin or damaged areas. Hormones like testosterone, progesterone, and estradiol are synthesized from cholesterol. Generally, 20-25% of cholesterol comes from food, while 80% is produced by your liver. Unlike sausages, processed meats, or cheap cheese spreads, the cholesterol in eggs is in a non-oxidized form and causes no harm. Feel free to enjoy 1–2 eggs a day, every day. Restrictions on eggs apply only in cases of egg white allergies or certain autoimmune conditions.
For instance, the classic U.S. autoimmune protocol excludes eggs from the diet for 4–6 weeks, after which they can be reintroduced 1–3 times a month. This applies to complex thyroid conditions like Hashimoto’s or uncompensated hypothyroidism. But I digress. Fried eggs!
Perfect eggs — soft yolk masterpieces: fried eggs, poached, or soft-boiled. We've long tossed out refined oils, so let's proceed with an example.
- 2 eggs
- 3 cauliflower inflorescences
- 1/2 bunch of green onions
- 1/3 green pepper or a couple of asparagus shoots
- 1/3 chili
- 3-5 large kale leaves
- butter
- extra virgin olive oil
- a few sprigs of dill, cilantro, tarragon, or mint
- 1 tbsp. capers (can be replaced with one small pickled cucumber :)
- fresh pink radish and a slice of bread with a layer of Saint-Agur cheese on the side
In a thick-bottomed pan, melt the butter with olive oil. Chop the cauliflower into small raw florets, roughly cut the bell pepper, chili, kale, and green onions. Add them to the pan and sauté for 3-4 minutes until softened on the outside but still raw inside. The vegetables should remain crunchy (and retain their enzymes). Push the vegetables slightly aside and lower the heat, then add the eggs. Avoid any brown crusts; a few knife cuts in the center of the whites will allow them to spread and cook faster without overcooking. Sprinkle the ready eggs with chopped dill and capers. Serve with fresh vegetables for crunching or with kimchi.
If you have anchovies at home, add them confidently. If you eat meat, a slice of jamón (dry-cured only, no smoked or processed meats) works perfectly. Instead of Saint-Agur (a rich, flavorful cow's milk blue cheese), you can use Gorgonzola, Roquefort, mashed avocado, cod roe with butter, or cod liver in its own oil.
In a thick-bottomed pan, melt the butter with olive oil. Chop the cauliflower into small raw florets, roughly cut the bell pepper, chili, kale, and green onions. Add them to the pan and sauté for 3-4 minutes until softened on the outside but still raw inside. The vegetables should remain crunchy (and retain their enzymes). Push the vegetables slightly aside and lower the heat, then add the eggs. Avoid any brown crusts; a few knife cuts in the center of the whites will allow them to spread and cook faster without overcooking. Sprinkle the ready eggs with chopped dill and capers. Serve with fresh vegetables for crunching or with kimchi.
If you have anchovies at home, add them confidently. If you eat meat, a slice of jamón (dry-cured only, no smoked or processed meats) works perfectly. Instead of Saint-Agur (a rich, flavorful cow's milk blue cheese), you can use Gorgonzola, Roquefort, mashed avocado, cod roe with butter, or cod liver in its own oil.
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