Imagine for a second there existed a single food that you could use in breakfast, lunch and supper dishes as well as snacks and lunchboxes. That was affordable and easily added to the weekly shopping list to be picked up from any food store. And that delivered health benefits for the entire family, no matter their age. Imagine what a mealtime game-changer that would be?
Guess what? Such a wonder food does exist! This is not some AI-generated empty promise or a superfood cooked up in a lab. This is 100% pure fact, and that food is 100% real – and has been right under your nose all the time. We’re talking about eggcellent, easygoing, everyday eggs!
Now, if you’re thinking, ‘but eggs are only for breakfast’…think again!
Eggs have been gracing every meal from brunches to banquets for generations and really are one of the most affordable animal proteins you can put on the table. Eggs easily replace those more expensive proteins when you’re on a tight budget, while still giving you excellent nutritional benefits.
Whole eggs are a source of high-quality protein and vitamin A, important nutrients contributing to the normal function of the immune system. Half of the fats in eggs are heart-healthy fats (called monounsaturated fats), and studies have shown that replacing bad (saturated) fats with these unsaturated fats may help maintain normal blood cholesterol levels.
Eggs are good for vegetarians, helping them to meet their daily protein needs, and good for moms-to-be, as the choline in eggs forms part of a healthy diet during pregnancy. Eggs also have the potential to contribute to improved growth for young children.
According to the Department of Health’s dietary guidelines for South Africans, eggs can be eaten every day in moderation. That’s music to our ears, as research shows that people who eat eggs daily have a lower risk of heart disease and stroke compared to those who don’t. Eggs also lower the risk of cataracts and macular degeneration, the leading cause of blindness in older people.
This winter we’re cooking up Mashed Potato Crumpets for breakfast, Eggy Bun Bowls for lunch, and Cottage Pie with Baked Eggs for dinner – all for less than R150 per meal!
You see, eggs really are the affordable, versatile star of every meal, any time of day (so put them on your shopping list today!)
BREAKFAST:
Mashed Potato Crumpets
Serves 6
Preparation time: 20 minutes
Cooking time: 30 minutes
Cost per recipe: Serves 6 for under R100
Ingredients:
- 6 medium potatoes, peeled and cubed
- 45 ml (3 tbsp) margarine
- Salt and pepper
- 7 eggs
- 180 ml (¾ cup) cheddar, grated
- Small handful of chives, finely chopped + extra
- 375 ml (1½ cups) cake flour
- Sunflower oil, for cooking
- Tomato chilli jam, to serve
Method:
- Cook the potatoes in salted boiling water for about 15 minutes or until soft. Mash with the margarine. Season with salt and pepper. Cool.
- Combine 750 ml (3 cups) mashed potatoes with 1 of the eggs, cheddar, chives and 180 ml (¾ cup) of the flour. Roll the mixture into 6 balls and flatten into 1 cm-thick patties.
- Place the remaining flour in a shallow dish and coat each crumpet in the flour.
- Heat a thin layer of oil in a large frying pan over medium heat and fry the crumpets, in batches, for about 3 minutes on each side or until golden brown. Season with salt and pepper. Drain on paper towel-lined plates.
- Wipe the pan clean and heat another splash of oil on medium heat. Fry the remaining eggs in the same pan for about 3 minutes or until whites are set and cooked to your liking. Season with salt and pepper.
- Serve the crumpets topped with fried eggs, tomato chilli jam and extra chives.
LUNCH:
Eggy Bun Bowls
Serves 2
Preparation time: 10 minutes
Cooking time: 15 minutes
Cost per recipe: Serves 2 for under R50
Ingredients:
- 2 round buns
- 60 ml (¼ cup) margarine
- 2 round ham slices
- 2 eggs
- Salt and pepper
- 60 ml (¼ cup) white cheddar, grated
Method:
- Preheat oven to 180°C.
- Cut the tops off the buns and hollow out the centres, leaving a 1 cm bread rim. Spread the insides of the buns with margarine.
- Line the bun bowls with ham. Crack an egg into each. Season with salt and pepper. Top with cheddar.
- Place the bun bowls and lids, buttered side up, on a baking tray. Bake for about 15 minutes or until whites are set and yolks cooked to your liking.
VARIATION:
- Mix a small handful of chopped parsley and 1 small, crushed garlic clove through the margarine before spreading.
DINNER:
Cottage Pie with Baked Eggs
Serves 6
Preparation time: 20 minutes
Cooking time: 50 minutes
Cost per recipe: Serves 6 for under R150
Ingredients:
FOR THE MASH
- 6 potatoes, peeled and cubed
- 125 ml (½ cup) milk
- 80 ml (⅓ cup) margarine
- Salt and pepper
FOR THE MINCE
- 15 ml (1 tbsp) sunflower oil + extra
- 500 g beef mince
- 1 onion, finely chopped
- 410 g tin Italian-style tomatoes
- 250 ml (1 cup) frozen mixed veg
- 4-6 eggs
Method:
- For the mash, cook the potatoes in salted boiling water for about 20 minutes or until soft. Drain. Mash with the milk and margarine. Season with salt.
- Meanwhile, for the mince, heat the oil on high and fry the mince for about 8 minutes or until browned. Season with salt and pepper. Set aside. Sauté the onion for about 5 minutes or until golden.
- Return mince with the tomatoes and frozen veg. Cover, bring to a boil and simmer for 5 minutes. Season with salt and pepper.
- Preheat oven to 200°C. Spread the mince into a 24 cm ovenproof dish. Top with the mash and pull a fork through the top to flatten. Bake for 20 minutes.
- Remove from the oven and make 4-6 egg-sized wells in the mash with a spoon. Crack an egg into each well. Bake for about 10 minutes or until the whites are set and yolks are cooked to your liking.
Also see How to manage your time when there’s too much to do at work
