Hard boiled eggs offer a straightforward method to enjoy eggs without added oil. On the other hand, poached eggs, lacking the shell, don't have direct contact with fats like oils or butter. The distinction lies in the timing, as poached eggs are best consumed immediately after the poaching process.

Poaching an egg.

1. Grease the interior of a sauce pan or use a non-stick pan. Fill three-quarters of the pan with water.

2. Pour a one-count pour of white vinegar in the water. This helps coagulate the whites.

3. Place on a burner at medium heat. Meanwhile, crack an egg and dump the white/yolk in a ramekin or 4-oz drinking glass.

4. Once tiny bubbles line the bottom of the pan, tip the side of the ramekin in the water so the egg gently slides out and submerges. It’s important the water level covers the egg.

5. Keeping an eye on the egg, cover with a lid once the white coagulates around the edges of the yolk.

For runny yolks of a poached egg: remove with a slotted spoon following roughly 1-minute under a lid.

For firm yolks: remove with a slotted spoon roughly 2-minutes under a lid.