Home FOOD All Things Food & Wine Boiled, scrambled or fried

Boiled, scrambled or fried

Today we – and the rest of the world – celebrate eggs.

Today is World Egg Day – a day set aside to celebrate, and recognise, the remarkable nutritional benefits of eggs.

We know they’re full of protein and nutrients…

High in protein eggs are one of the most nourishing foods on the planet, with one large egg containing a whopping 13 essential vitamins along with 7g of protein – essential for the strength and repair of muscles and tissues.

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Image for illustration purposes only. Source: EGGcellentFood

They can combat common nutrient deficiencies that often go unaddressed but are crucial for maintaining optimal human health and performance. Eggs have essential nutrients, including choline – aids in brain development and function; vitamin A – promotes eye health, resilient skin and a robust immune system, and vitamin D – plays a pivotal role in bone health.

What’s more, they’re so affordable, making them an excellent choice for all.


Here’s a quick and easy recipe for you to make (and it’s load-shedding-friendly, too):


One Pan Sausage, Egg and Baked Bean Stew

Source: EGGcellentFood

Serves 4

Preparation time: 5 minutes, Cooking time: 25 minutes, Cost per recipe: R105


  • Sunflower oil, for frying
  • 450 g packet beef sausages
  • 1 onion, thinly sliced
  • 1 garlic clove, crushed
  • 10 ml (2 tsp) mild mustard
  • 400 g tin chopped tomatoes
  • 180 ml (¾ cup) beef stock
  • 410 g tin baked beans in tomato sauce
  • 2 handfuls baby spinach
  • Salt and pepper
  • 4 eggs



  1. Heat a splash of oil in a frying pan on high and fry the sausages and onion for about 8 minutes or until browned. Stir in the garlic and mustard and fry for 2 minutes.
  2. Stir in the tomatoes and stock and cook for 5 minutes. Stir through the beans and spinach. Season with salt and pepper.
  3. Use the back of a spoon to make 4 wells in the filling and break an egg into each. Cover the pan and cook for 5-8 minutes or until the eggs are cooked to your liking. Season eggs with salt and pepper.


Load-shedding Tip: This recipe is ideal to make on gas, paraffin or a skottel braai.


Like EGGcellentFood on Facebook and follow on Instagram eggcellentfoodsa, for further information and recipes visit www.sapoultry.co.za

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