Shade Market Cooking: Hard Boiled Eggs

Chicken eggs are a low calorie, nutrient dense food.  One large, boiled egg contains only 78 calories while providing a great source of complex protein, omega-3 fatty acids, choline and iodine, as well as a variety of B vitamins.  Without getting too scientific, all of these nutrients are necessary to our bodies' proper functioning, and some are hard to find in such high levels in other foods.  Eggs are also high in cholesterol, which has at times been seen as cause for alarm.  However, the cholesterol found in eggs is called HDL and is considered the healthy type of cholesterol.  There is no evidence to show that, in an otherwise healthy diet, eggs pose a threat to cardiovascular health.  

Perfect hard boiled eggs

Perfect hard boiled eggs

It should be noted that eggs from pasture raised chickens that eat their natural omnivorous diet (bugs, grasses, legumes, flowers) have higher levels of of omega-3 fatty acids.  The average American diet is extremely deficient in omega-3s; including pasture raised eggs in your diet will increase omega-3 intake.  

There are many delicious ways to prepare eggs, which we will discuss in future posts.  Eggs boiled in the shell, keep nutrients in tact without adding any calories.  Perfect boiled eggs, however, are an art form. This recipe is a method for hard boiled eggs which has never failed me.  If you like the yolks a little softer or a little harder, adjust the cooking time, and you will find the right egg for you.

4 eggs (preferably at room temperature, they will cook more evenly)


1 small sauce pot

1 Large spoon (big enough to fit two whole eggs at a time)

Kitchen timer

Kosher salt

1. Bring enough water to completely submerge your eggs to a boil in the pot.

2. Using your large spoon, lower the eggs into the boiling water gently to avoid cracking, and set your timer for 8 minutes.

3. As soon as the timer goes off, pour out as much of the hot water as possible, and cover the eggs with cold water. Let them stand for about ten minutes to cool before peeling.

4. To peel the egg, crack the shell vigorously at both ends and peel from the flatter, bottom side.

6. To eat immediately, season with a pinch of salt and put in mouth.

Hard boiled eggs are great when enjoyed for lunch with a salad.  This salad is delicious, filling, and easy.  Most of the ingredients can be found prepared at your local market.  This is a nice lunch for one person.

2 hard boiled eggs peeled

1/2 cup of cooked white beans (if from a can rinsed)

1 handful arugula (smaller leaves are better for this salad)

1 teaspoon capers in brine, drained

1 teaspoon pickled red onion

Olive oil

1/2 lemon

Kosher salt and fresh ground pepper to taste

1. With the side of a chef's knife, lightly smash the eggs, and with your fingers, break into 4-6 pieces.

2. Place the smashed eggs, beans, arugula, capers, and pickled onions on a plate.

3. Dress with just enough olive oil to moisten the arugula, squeeze the lemon on, and season with a salt and black pepper.

Just like that, you have a healthy lunch that took no time.  Hard boiled eggs can be cooked in advance and refrigerated for up to a week.  The amounts in the ingredients can easily be adjusted to taste.  Enjoy!

Hard boiled eggs with arugula and white beans

Hard boiled eggs with arugula and white beans