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The Perfect Soft-Boiled Egg

25 July

Egg TextCoffee enemas, fecal transplants, rigorous restrictive diets, Superfoods: these are all exciting {for some!} measures we take to heal ourselves. In some ways, the more extreme the measure, the more effective and better we think it is.

But if there’s one thing that my training with the Nutritional Therapy Association has taught me, it’s that focusing on Basics is key to our health, even though it’s a lot less exciting.

Digestion: A Basic Idea

Digestion is a “north-to-south” process, which means that what happens up top {in the mouth, stomach and the very beginning of the small intestine, called the duodenum} directly impacts what happens in the southern regions {the small intestine, large intestine and colon}.

This means that drinking a daily quart of gut-healing bone broth is not going to fix your Leaky Gut if the food being sent to your small intestine isn’t adequately digested in the stomach first {by being well-chewed in the mouth as you sit and eat slowly, and then being broken down by stomach acid}.

It also means that all the healthy fats in the world won’t be useful if your gallbladder isn’t producing and secreting bile {which happens to also be affected if your stomach isn’t acidic enough… see a pattern emerging?}.

Before you break the bank on the latest Superfood, supplement or fecal transplant, focus on:

3 Basic Steps to Healthier Digestion

1. Slow down and focus on eating {read more in last week’s blog post HERE}.

2. Chew your food thoroughly {20 – 30 times per bite – I know! But it will definitely support you in Step #1}.

3. Make sure you have adequate stomach acid. It’s a fallacy that most people have TOO MUCH stomach acid, this is actually quite rare. In fact, experiencing acid reflux is more often a sign of NOT ENOUGH stomach acid {read a good summary of this idea HERE}.

Without adequate stomach acid, the protein you eat isn’t going to be broken down into useable pieces for the small intestine to absorb, causing bloating, gas, discomfort, and too often leading to, or exacerbating, Leaky Gut syndrome.

If you think you might be low on stomach acid, you can promote its production by following Steps 1 & 2 above, and by drinking some apple cider vinegar before meals or supplementing with HCL {hydrochloric acid} capsules.

Get Basic: Eggs

In honor of getting back to Basics, the recipe this week is for a perfect soft-boiled egg because the latest Superfood from South America is interesting and exciting, but sometimes all you really need is a basic, awesome food from your backyard {or your friend’s backyard, or the regular grocery store}.  Plus, anyone who can handle a hot pan can make it – it doesn’t get much more basic than that!

Eggs are a perfect ratio of healthy protein and fat. They make great snacks, and you can easily build a meal around them for breakfast, lunch or dinner; I like to do this with some roasted sweet potato cubes and sautéed greens.  And my absolute favorite breakfast is a GREEN SMOOTHIE and 2 eggs.

If you don’t eat eggs, you can still focus on Basics by following the 3 Steps to Healthier Digestion above. For the rest of us:

The Perfect Soft-Boiled Egg

as many raw eggs as you need

1. Place eggs in saucepan, and cover with cool water.
2. Place pan on high heat, and bring to a boil.
3. As soon as water boils, start your timer for 3 minutes.
4. When the timer goes off, immediately drain boiling water.  Cover eggs in cool tap water and drain.  Cover them with cool tap water again, then immediately peel {they’re still hot inside the shell, so they’ll continue cooking a bit until they’re peeled}.
5. Combine with veggies {see above ideas} or eat on their own.

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Liz Flint-Somerville, Nutritional Consultant

Liz was a partner in Grub for 3 amazing years and helped author many of our most beloved recipes and posts. She is now dedicating her time to caring for her family, writing poetry, and continuing to cook delicious Real Foods.

2 Responses to “The Perfect Soft-Boiled Egg”

  1. gana dinero con un blog July 12, 2016 at 10:40 am #

    Great info. Lucky me I came across your site by chance (stumbleupon).
    I’ve book-marked it for later!


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