Eye Enjoy my Eggs Poached

Poached eggs are great served atop a piece of whole-grain toast, or even better, on a bed of spinach. Dr. Barb’s husband, Dr. Chris has shared with us his tried and true method for making poached eggs.

1. Fill a large sauce-pan ¾ full with water. Add 1 tbsp of white vinegar to the water.

2. On high heat, bring water to a simmer. 

3. While you are waiting for the water to come to a simmer, crack each egg into its own ramekin or small bowl. 

4. When water comes to a simmer, reduce heat to medium high so the water is simmering very gently. 

5. Using a slotted spoon stir the water clockwise, creating a swirl. While the water is swirling, slowly pour each egg into the water. 

6. For a soft, runny yolk, cook for three and a half minutes. If the water starts to boil too hard, reduce the heat. 

7. Using a slotted spoon, remove each egg from the water and gently place them onto a plate lined with a paper towel to absorb the excess water. 

Eye Nutrients: Vitamin E, lutein, omega-3 fatty acids (DHA), zinc

Two Eggs for Breakfast, Two Eggs for Lunch

Egg yolks are an excellent source of lutein. Even though the amount of lutein in eggs is less than that in leafy greens, the body absorbs the lutein in egg yolks more efficiently.  Research is now showing egg consumption is beneficial in the prevention of macular degeneration without negatively affecting lipid and cholesterol serum levels.

A simple way to add eggs to your diet is to eat 2 eggs for breakfast one day and 2 eggs for lunch another.

Choose eggs that are enriched with omega-3 fatty acids and consume the yolk.

Wenzel, AJ, Gerweck C, Barbato D, et al. A 12-wk egg intervention increases serum zeaxanthin and macular pigment optical density in women.  J Nutr 2006; 136: 2568-2573.

Goodrow EF, Wison TA, Houde SC, et al. Consumption of one egg per day increases serum lutein and zeaxanthin concentrations in older adults without altering serum lipid and lipoprotein cholesterol concentrations. J Nutr 2006; 136: 2519-2524

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