This Mother’s Day, share a devious, balanced, flavorful recipe with your mom. If you can’t make the dish for her, send the recipe her way. It’s loaded with her favorite things: two servings of protein, fiber, nutrients, one serving of vegetables and one serving of whole grain. This balanced recipe is great for bind-and-mind, mom and daughter, and will leave you both feeling satisfied, fresh and fully fit to lead wherever you are going, whether that’s the classroom, the boardroom, the family room or all three.
Poached eggs are a favorite of mine. They’re healthy, yummy and require no additional fat to cook. Eggs are high in protein, B12, B6, selenium, which keeps the immune system healthy, and minerals such as zinc iron and copper.[i] Eggs are also rich in omega-3s, which help maintain healthy vision and brain function so you’re fit to lead.[ii]
This particular recipe takes poached eggs and serves them with salmon, which like eggs is also loaded with omega-3s, B6 and selenium for double servings as well as vitamin D and niacin.[iii] It also has avocado, which has lots nutrients including high contents of vitamins K, C, B5, B6, folate and potassium in addition to being loaded with fiber.[iv] It tops it all on 7-grain toast for a serving of whole grains. This healthy, yummy recipe is perfect for you and your mother, so you’re both feeling fresh and fit to lead the full days you live out.
The Method: Poaching Eggs
Poached eggs are a simple pleasure. How to poach an egg is sort of like how to write a research paper or how to house train a dog. There’s more than one way to get the job done. There’s no one right way, but there are definitely wrong ways, and if wrong, you won’t get what you want.
I use what I call the swirl method. I get a whirlpool of water going in a small pot with a mixing spoon then I drop the egg in. Have the egg ready in a ramekin or small bowl so you aren’t cracking the egg directly into the pot for a gentler drop and just in case there’s a bit of shell. Add enough water to cover to a small pot with two teaspoons of white distilled vinegar and one teaspoon of kosher salt. Bring the water to a simmer. When you drop the egg in, vortex from the swirling the water hugs the egg, wrapping the whites around the yolk for one perfectly poached egg. Poach the egg for two minutes.
Obviously this works best one egg at a time. If I need to poach more than one egg, I usually get out more than one pot. Otherwise I do what I call the coddle method. I call it this, because I feel like the eggs are treated with great care. Use a chef’s pan or a pot filled just to cover the eggs with water, again add the vinegar and salt. Bring it to simmer. I put the egg in a ladle and put the base of ladle into the hot water. When the whites start to get cloudy, gently turn the ladle over, releasing the egg into the water.
Poached Eggs Wrapped in Smoked Salmon Over Avocado Toast
4 teaspoons white distilled vinegar
2 teaspoons kosher salt
2-4 pieces smoked salmon, depending on size
2 pieces 7 grain, multigrain or similar toast to preference
- Slice or mash avocado according to preference.
- Have the toast ready to go in the toaster.
- Add enough water to cover eggs in two pots, add vinegar and salt. Bring two pots of water to a simmer. Swirl water, drop eggs in one at a time. Poach eggs.
- Start the toaster.
- Remove eggs from water using a slotted spoon.
- Spread or place avocado onto toast.
- Wrap eggs in salmon.
- Place the egg on top toast.
[i] McIntosh, James. “Eggs: Health Benefits, Nutritional Information, Risks.” Medical News Today. 3 Nov. 2015. Web. 4 Mar. 2016. <http://www.medicalnewstoday.com/articles/283659.php>.
[iii] “Salmon.” The World’s Healthiest Foods. Web. 4 May 2016. <http://www.whfoods.com/genpage.php?tname=foodspice&dbid=104>.
[iv] Gunnars, Kris, BSc. “12 Proven Benefits of Avocado.” Authority Nutrition. Apr. 2016. Web. 4 May 2016. <https://authoritynutrition.com/12-proven-benefits-of-avocado/>.