Eggs: Making breakfast, lunch and dinner a cracking good time

Imagine a single food that works just as well in a lunchbox as it does on a brunch table. One that’s affordable, packed with nutrients, and loved by kids and grown-ups alike. Sounds like a mealtime miracle, right?

Well, good news: that miracle is very much real – and it’s probably sitting in your fridge right now. We’re talking about the humble, hardworking egg.

Sure, eggs might be breakfast’s best friend, but they’ve long earned their place at every mealtime. From brunches to budget dinners, eggs are one of the most versatile – and affordable – sources of animal protein around. They’re a no-brainer addition to your weekly shop, offering fantastic nutritional bang for your buck.

Let’s break it down:

• Eggs are full of high-quality protein
• They’re a great source of vitamin A
• They contain monounsaturated fats – the heart-healthy kind
• Choline in eggs supports a healthy pregnancy
• They support eye health, immune function, and growth in children

Oh, and according to the Department of Health’s dietary guidelines, you can eat eggs every day (in moderation, of course). That’s not just cracking good news – it’s research-backed. Studies have found that egg eaters have a lower risk of heart disease, stroke, cataracts and macular degeneration.

To show off just how egg-ceptional this ingredient really is, the South African Poultry Association (SAPA) has whipped up three hearty, family-friendly recipes – breakfast, lunch and dinner – that will feed the whole family for under R150 per meal. Let’s get cooking!

BREAKFAST: Mashed Potato Crumpets

Serves: 6
INGREDIENTS

• 6 medium potatoes, peeled and cubed
• 45ml (3 tablespoons) margarine
• salt and pepper
• 7 eggs
• 180ml (¾ cup) cheddar, grated
• small handful chives, finely chopped + extra for serving
• 375ml (1½ cups) cake flour
• sunflower oil, for cooking
• tomato chilli jam, to serve

METHOD

1. Boil potatoes in salted water for about 15 minutes, then mash with margarine. Season and cool.
2. Mix 750ml (3 cups) mashed potato with 1 egg, cheddar, chives, and 180 ml (¾ cup) flour. Roll into 6 balls, then flatten into 1 cm thick patties.
3. Coat each patty in remaining flour.
4. Fry in a thin layer of oil over medium heat for 3 minutes per side or until golden. Drain on paper towel and season.
5. Wipe pan clean, add more oil and fry the remaining eggs until done to your liking. Season.
6. Serve crumpets topped with fried eggs, chilli jam, and a sprinkle of chives.

LUNCH: Eggy Bun Bowls

Serves: 2
INGREDIENTS:

• 2 round buns
• 60ml (¼ cup) margarine
• 2 round ham slices
• 2 eggs
• salt and pepper
• 60ml (¼ cup) white cheddar, grated

METHOD:

1. Preheat oven to 180°C.
2. Slice off bun tops and hollow out the centres, leaving a 1 cm bread rim. Spread inside with margarine.
3. Line each bun with ham, then crack in an egg. Season and top with cheddar.
4. Place buns and lids (buttered side up) on a baking tray. Bake for 15 minutes or until egg whites are set and yolks are cooked to preference.

Variation:
Mix chopped parsley and crushed garlic into the margarine for extra flavour.

DINNER: Cottage Pie with Baked Eggs

Serves: 6
INGREDIENTS

For the mash:

• 6 potatoes, peeled and cubed
• 125ml (½ cup) milk
• 80ml (⅓ cup) margarine
• salt and pepper

For the mince:

• 15ml (1 tablespoon) sunflower oil + extra for greasing
• 500g beef mince
• 1 onion, finely chopped
• 410g tin Italian-style tomatoes
• 250ml (1 cup) frozen mixed veg
• 4–6 eggs

METHOD

1. Boil potatoes until soft (about 20 mins), drain, and mash with milk and margarine. Season.
2. In a separate pan, heat oil and brown the mince for 8 minutes. Season. Remove mince and sauté onion until golden.
3. Return mince to the pan with tomatoes and veg. Bring to a boil, then simmer for 5 minutes. Season.
4. Preheat oven to 200°C. Spread mince mixture into a 24 cm ovenproof dish, then top with mashed potato. Use a fork to flatten the surface. Bake for 20 minutes.
5. Remove from oven and create 4–6 wells in the mash. Crack an egg into each and bake for 10 minutes or until eggs are cooked to your liking.

So there you have it: breakfast, lunch and dinner that are easy on the wallet, big on taste, and loaded with goodness. Eggs, we salute you!