RECIPE: Stretch your budget with eggs for every meal

The cost of living in South Africa is continually rising. From petrol to power, we are paying more for everything – and that includes our food. Protein sources are one of the most expensive items on the family shopping list, which is why eggs are making their way onto the menu as an affordable protein, suitable for all meals and not just breakfast!

They may be small, but eggs pack a powerful punch in the protein department (7 grams of protein in one large egg) and are cost-effective additions to almost every meal, compared to many other fresh protein sources. The International Egg Commission maintains that eggs are currently ‘the most economical way’ for many people around the world to eat high-quality protein.

Eggs are one of the most nutrient-dense foods available. They are rich in healthy nutrients like protein, vitamins and minerals, but low in unhealthy saturated fats, sugar and salt (sodium). Eggs have been shown to play a beneficial role in eye and heart health, muscle building and in maintaining your immune system.

It may also help you to reduce your energy intake and lose weight. Several studies have shown that having eggs for breakfast may lead to decreased feelings of hunger and fewer cravings throughout the day, aiding weight loss.

But eggs are not only good for breakfast. One of the best attributes of the humble egg is its versatility. It adds a burst of satisfying deliciousness to snacks, lunches, dinners, starters, main courses, and even lunch boxes.

This winter we are serving eggs in the most fabulous ways: whisked into quiches, pasta carbonara and a vanilla batter for upsized French toast. Baked with roasted vegetables, in shakshuka (spiced tomato and red pepper sauce) and baked huevos rancheros (with tortillas, tomato sauce and cheese). And curried in nasi goreng, egg curry and as ‘devilled’ eggs with a twist.

We’re snacking on egg pie, Scotch eggs, toad in the hole and egg salad and adding boiled eggs and egg mayo sarmies to school lunch boxes.

Our favourite recipe this season is the open omelette, not only a quick and easy lunch or lazy Sunday night meal but it can be customised to suit your family’s tastes using what you have in your fridge (leftovers for the win!).

For further information and avo recipes, visit sapolutry.co.za, like @EGGcellentFood on Facebook and follow @EggcellentFoodSA on Instagram.

Open omelette for one
Ingredients
1 tablespoon cooking oil
½ cup white button mushrooms
1 teaspoon crushed garlic
1 tablespoon butter
3 eggs
Salt and pepper to taste
4-6 cocktail tomatoes, halved
10g baby spinach
10g wild rocket
1 tablespoon feta, crumbled

Method
1. In a large skillet over medium to high heat, heat the cooking oil and sauté the mushrooms and garlic for about 3-4 minutes and set aside in a separate dish.
2. Using the same pan, add the butter, making sure to swirl it around to evenly coat the pan.
3. Once butter is melted, add 3 seasoned and beaten eggs to the pan. Reduce the heat to low–medium.
4. Let the eggs cook until the surface is no longer runny.
5. Add the previously cooked mushrooms along with the sliced cocktail tomatoes, baby spinach and wild rocket.
6. Sprinkle feta over the top and serve immediately with your choice of toasted bread.

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