Eggs: The perfect protein for afterschool lunches

Whether it’s a power-packed breakfast for your sporty teen, a lunchbox treat for your adventurous middle grader, or an afterschool meal for your energetic six-year-old, eggs are the perfect protein to give your kids a good start this year.

Eggs are not only suited to every meal and, therefore, incredibly versatile, but they’re also an affordable protein source and nutritious.

Thanks to their inherent iodine, protein, and vitamins A, D, E and B12, eating eggs for breakfast can boost a child’s satiety levels and reduce hunger during their busy school day. This helps to improve concentration, stabilise energy levels, and reduce the need for snacks.

Studies have shown that these benefits can further help regulate and maintain a healthy weight in children. This is vital, given that the youth are among the highest consumers of sugar.

Aside from being rich in vitamins and nutrients, eggs are free from added sugar.

Eggs also contain choline, an essential back-to-school nutrient that acts as a building block for the essential brain chemical acetylcholine.

This neurotransmitter supports attention span and learning, memory, mood and motivation, muscle control, and other important brain and nervous system functions.

One to two eggs a day meets the daily protein requirement in younger children. For tweens and teens, supplement with more protein from additional eggs or other choline sources, such as meat, poultry, fish, dairy products, seeds, nuts, and whole grains.

One of the best features of eggs is how quick and easy they are to prepare.

Try these simple recipes for afterschool lunches, as snacks when they arrive home with several kids in tow, or even as a dinner option with a salad.

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Cheats Welsh Rarebit
Traditional Welsh Rarebit is made with a bechamel sauce, which can be laborious. Our cheats version uses eggs and is quick and easy. Perfect for afterschool snacks or an accompaniment with soup for a light supper.

Serves two.

Preparation time: 5 minutes

Cooking time: 8 minutes

Ingredients
· 2 eggs, whisked

· ½tsp salt and pepper

· ½tsp mustard powder

· ¼ cup milk

· 150g cheddar cheese

· 2tsp butter

· 2 slices wholewheat or health bread

· Ground paprika to serve (optional)

Method
1. Preheat the grill.

2. Whisk the eggs with salt, pepper, mustard, and milk.

3. Stir in ¾ of the cheese, reserving ¼ to sprinkle on the top.

4. Lightly toast the bread and spread it with butter.

5. Spoon the egg and cheese mixture over toast, top with remaining cheese and sprinkle with paprika.

6. Place under the grill until lightly brown.

7. Serve immediately.

Croque-Madame
Serves 2

Preparation time: 10 minutes

Cooking time: 25 minutes

Ingredients
For the cheese sauce

· 1tbsp butter

· 1 tbsp flour

· 165ml milk

· Pinch of salt

· Freshly ground black pepper

· Pinch of ground nutmeg

· 30g grated mature cheddar or Gruyère cheese

For the Croque-Madame
· 4 slices thick sourdough or country loaf

· 2tbsp butter, softened

· 2tbsp whole grain Dijon mustard

· 125ml cheese sauce (as above)

· 6 thin slices of ham

· 120g grated mature cheddar or Gruyère cheese, divided

For the eggs
· 1 tbsp butter

· 2 large eggs

· Salt for sprinkling

· Freshly ground black pepper

Method
1. Preheat oven to 180°C.

2. Start by making a cheese sauce: In a small saucepan over medium heat, melt the butter. Add flour and stir for about 1 minute. Gradually whisk in milk and add the salt, pepper, and nutmeg. Bring to a simmer, whisking constantly, and cook until sauce thickens – about 2 minutes. Remove from heat and stir in the cheese. Allow to cool for 10 minutes.

3. To assemble the Croque-Madame: lightly toast the bread. Spread with softened butter on each slice, then flip over two slices, and spread each with 1 tsp mustard and 1 tbsp cheese sauce. Top each slice with 3 slices of ham, 60ml cheese and the remaining bread slices. Spread the top of each sandwich with 2 tbsp sauce and sprinkle with the grated cheese.

4. Place sandwiches on a baking tray and bake until cheese is melted and golden brown on top, about 15 to 18 minutes.

5. For the eggs, melt the butter in a frying pan over medium-high heat. Crack in the eggs and fry until whites are set – about 3 minutes. Season with salt and pepper and top each sandwich with an egg. Serve immediately.

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