Boiled eggs with yogurt, kiwi, and pepper are considered a healthy dish that helps promote overall health. This meal contains a variety of essential vitamins and minerals, including high-quality proteins from eggs, calcium from yogurt, and vitamin C from kiwi. Additionally, pepper contains antioxidants that support heart health. Despite its benefits, calorie intake should be monitored, as this dish contains approximately 278 calories, making it an ideal choice for breakfast or lunch.

Boiled Eggs with Yogurt, Kiwi, and Pepper

Ingredients:

• 2 boiled eggs
• 1 bottle of yogurt
• 1 kiwi, sliced
• Sweet pepper (as desired)
• Mandarin (as desired)

How to Make Boiled Eggs in Detail

Ingredients:

• 4 eggs
• Water (to cover the eggs)
• Salt (optional)

Steps:

Preparing the Eggs:

1. Choose fresh eggs and wash them thoroughly under running water to remove any dirt or bacteria from the shell.

Boiling the Water:

2. Place the eggs in a wide saucepan and fill it with cold water until the eggs are fully submerged.
3. You can add a pinch of salt to the water (optional) to make peeling easier later.

Boiling the Eggs:

4. Put the saucepan on medium heat and bring the water to a boil.
5. Once the water starts boiling, reduce the heat to medium-low.

Determining the Cooking Time:

6. Let the eggs boil for 9-12 minutes, depending on your preferred level of doneness:
   • 9 minutes: The yolk will be pale yellow and slightly soft.
   • 10-11 minutes: The yolk will be firm but still moist.
   • 12 minutes: The yolk will be fully solid.

Cooling the Eggs:

7. After the cooking time is complete, remove the eggs from the saucepan using a slotted spoon and place them in a bowl filled with cold water or ice for 5-10 minutes. This helps stop the cooking process and makes peeling easier.

Peeling the Eggs:

8. Once the eggs are cooled, gently peel them under running water to help remove the shell easily. Start peeling from the thicker end, where the air pocket is.

Serving:

9. Serve the boiled eggs as they are or cut them in half with a sprinkle of salt or pepper as desired.

Additional Tips:

• Spices or herbs can be added when serving to enhance the flavor.
• Boiled eggs can be served with bread or salad as a breakfast or light meal.

Other Ideas for a Healthy, Balanced Meal:

Boiled eggs can be served in various ways to make them a delicious and healthy meal:

• Egg Salad: Boiled eggs can be added to a salad with vegetables like lettuce, tomatoes, and carrots for a complete meal.
• Egg Sandwich: Boiled eggs can be used as the main ingredient in a sandwich with whole-grain bread and vegetables.
• Light Snack: Boiled eggs can be eaten as a snack with some fruits like kiwi or berries.

Warnings:

Despite its benefits, egg consumption should be monitored. It is advisable not to overconsume eggs, especially for individuals with high cholesterol, as excessive intake may increase health risks. A recommended intake for healthy individuals is 3 to 4 eggs per week.

Frequently Asked Questions

1. What are the benefits of boiled eggs compared to fried eggs?
   Boiled eggs contain fewer calories and less fat compared to fried eggs since frying requires oil, which increases calorie and saturated fat content.
2. Can boiled eggs be eaten every day?
   Boiled eggs can be consumed daily, but portion control is important. They should be part of a balanced diet while considering the body’s nutritional needs.
3. What is the best way to store boiled eggs?
   Boiled eggs can be stored in the refrigerator in an airtight container for 1-2 weeks. It is preferable to keep the eggs unpeeled until use to maintain freshness.
4. What are the health benefits of yogurt?
   Yogurt supports digestive health, provides essential calcium for strong bones, and contains proteins that help build muscles.
5. Are there healthy alternatives to yogurt?
   Greek yogurt can be used as a healthy alternative, or plant-based milk options like almond milk for those who are lactose intolerant.
6. What is the healthiest way to prepare boiled eggs?
   To prepare boiled eggs healthily, it is best to avoid adding salt or use only a small amount. Eggs should be boiled for an appropriate time based on the desired doneness.
7. How can kiwi be used in other recipes?
   Kiwi can be incorporated into many recipes, such as smoothies, mixed with yogurt, or added to fruit salads.

Nutritional Values of All Ingredients and Their Benefits:

Boiled Egg (113 kcal)

• Protein: 10.5g
• Fat: 7.5g
• Vitamins: Vitamin B12, Vitamin D
• Benefits: An excellent source of protein, supports muscle and bone health.

Bottle of Yogurt (100 kcal)

• Calcium: 300mg
• Protein: 8g
• Vitamins: Vitamin B2 (Riboflavin)
• Benefits: Supports bone health and aids digestion.

Kiwi (45 kcal)

• Vitamin C: 70mg
• Fiber: 2.1g
• Benefits: Boosts immunity and aids digestion.

Pepper + Tangerine (20 kcal)

• Vitamin C: 60mg
• Benefits: Rich in antioxidants, supports heart health.

Total Calories: 278 kcal

Deeper Health Benefits:

1. Egg Benefits:
   Eggs are an excellent source of high-quality protein, playing a crucial role in muscle building and tissue health. They contain Vitamin B12 and Vitamin D, which are essential for the nervous system and bone health. Additionally, eggs help improve energy levels and concentration, promoting mental well-being.
2. Yogurt Benefits:
   Yogurt contains probiotics, which are beneficial bacteria that improve gut health and strengthen the immune system. It is also rich in calcium, which is vital for bone and dental health, and Vitamin B2, which contributes to energy production in the body.
3. Kiwi Benefits:
   Kiwi is packed with Vitamin C, which boosts the immune system, acts as an antioxidant, and enhances skin health. The fiber content in kiwi supports digestive health.