Nourish to Flourish

At Nourish to Flourish, we believe that simple, wholesome foods can make a big difference in your health. Poached eggs are a fantastic way to enjoy eggs without added oils or butter, making them a nutritious and delicious addition to any meal. Whether you’re topping your avocado toast or adding them to a salad, poached eggs provide high-quality protein and essential nutrients to keep you energized and nourished.

Health Benefits of Poached Eggs

High-Quality Protein
Eggs are a powerhouse of protein, containing all nine essential amino acids needed for muscle growth, repair, and overall body function (Harvard T.H. Chan School of Public Health).

Rich in Healthy Fats
Eggs contain heart-healthy unsaturated fats, which support brain function and help keep you full for longer (American Heart Association).

Packed with Vitamins & Minerals

• Vitamin B12: Supports nerve function and energy production.
• Choline: Essential for brain health and memory function (National Institutes of Health).
• Vitamin D: Helps with calcium absorption and bone health (Mayo Clinic).

Supports Heart Health
Despite past concerns, research shows that moderate egg consumption does not raise cholesterol for most people and may even improve heart health (Cleveland Clinic).

Perfect Poached Eggs Recipe

Ingredients:

• 2 fresh eggs
• 1 teaspoon vegetable oil (for greasing)
• ½ cup water

Instructions:

1. Preheat the Pan
   • Lightly grease a non-stick pan with your oil
   • Heat the pan over medium-low heat.
2. Crack the Eggs
   • Gently crack the eggs into the pan, keeping the yolks intact.
   • Let them cook for about 30 seconds until the whites begin to set.

1. Add Water
   • Carefully pour ½ cup of water around the eggs.
   • Cover the pan with a lid.

1. Let the Eggs Poach
   • Allow the water to come to a boil.
   • Let the eggs cook for 2-3 minutes until the whites are fully set and the yolks remain soft.

1. Drain & Serve
   • Using a spatula or slotted spoon, carefully remove the eggs from the pan.
   • Let excess water drain off before serving.

Serving Suggestions:

• Place on avocado toast for a nutrient-packed breakfast. Here our avocado toast recipe for inspiration! The Art of Avocado Toast
• Serve over sautéed spinach or roasted veggies.
• Sprinkle with salt, pepper, or red pepper flakes for extra flavor.

Enjoy your perfectly poached eggs and nourish your body with every bite!