Crack on and start your day off with these egg-citing breakfast recipes.
When it comes to eggs, the more the merrier. Apparently, South Africans eat 146 eggs per person a year, but for optimal health, we should be eating more.
The Department of Health’s dietary guidelines encourage us to eat eggs in moderation every day. Why? Because eggs offer a lot of nutritional bang for your buck when it comes to a healthy and balanced diet. They are an excellent source of high-quality protein, as well as nutrients like choline, zinc, vitamin A, phosphorous, iodine, and some B vitamins.
The good news is that South Africans recognise the benefits of eggs. A study found that South African egg consumption has increased a whopping 24 per cent from 1999 to 2021.
Eggs are a wise choice in the diet of pregnant women especially, as they contain choline, a nutrient essential for a baby’s brain development. The egg yolk is where much of the choline is contained, so it’s important to not toss the yellow.
Eggs are great for babies, too. One study found that 148 babies who were fed one egg a day for six months had higher intakes of protein, monounsaturated and polyunsaturated fats, cholesterol, phosphorous, B5, B7, B12, vitamin D, vitamin E and iron than babies in the study who didn’t eat eggs. And none of these babies developed an egg allergy.
Details: Like EGGcellentFood on Facebook and follow @eggcellentfoodsa on Instagram. For further information and recipes, visit www.sapoultry.co.za
Berry French toast with butter and honey
Serves 4
Ingredients: 4 large eggs, ½ cup milk, 2 teaspoons cinnamon, 1 teaspoon vanilla essence, salt to taste, 8 thick slices 2-day-old bread – better if slightly stale, butter – as needed, 60ml honey, ¾ cup strawberries or seasonal berries
Method: In a medium bowl whisk eggs, milk, cinnamon, vanilla essence and salt until well blended. Transfer into a shallow dish that is suitable for dipping the bread into the egg mixture. Dip the bread, on both sides. Melt some butter in a large skillet over medium high heat. Shake off the excess egg mixture from the bread and place the bread slices onto the hot skillet. Fry the French toast until browned on one side, then flip and brown the other side. Serve the French toast hot with butter, honey, and/or fresh berries.
For the kids, whip up this easy French toast with blueberries
Serves 1
Ingredients: 1 egg, 2 tablespoons milk, ½ teaspoon vanilla essence, small pinch cinnamon, 1 slice day old bread, 1 tablespoon (15g) butter or oil
Method: In a bowl, mix together eggs, milk, cinnamon, and vanilla essence. Heat the butter or oil in a non-stick frying pan over a medium heat. Dip bread into egg mixture and coat both sides well. Put dipped bread into hot pan and cook for 2 to 3 minutes on each side or until golden. Serve warm with a spoonful of cream cheese or with sliced banana or blueberries.
Tip: You can use up any leftover bread for this recipe. Try sliced French bread, fruit loaf or multigrain bread for something different.
Egg & smoked trout bagel
Serves 4
Ingredients: 500ml boiling water, 30ml vinegar, 4 eggs, 4 bagels (toasted), 100g smoked trout, thinly sliced, 200g baby spinach (blanched), 2 dill fronds (chopped), 1 lemon, salt and pepper to taste
Method: In a small saucepan pour the 500ml boiling water and vinegar into a small saucepan and bring to a simmer. Once the water starts boiling, reduce the heat to low. Crack open the eggs one at a time into separate ramekins or egg poaching cups. Drop the poaching cups into the water. For a firm white and runny yolk, you’ll want to poach for 3-4 minutes. Remove with a slotted spoon once done to your liking and set aside. Slice bagels in half, and toast.
Layer blanched spinach onto the bagel halves, followed by the smoked trout and poached eggs and top with chopped dill. Squeeze fresh lemon juice over the assembled bagel. Season with salt and pepper and enjoy.
Fluffy pancakes with berries
Serves 8
Ingredients: 500ml (2 cups) milk, 2 extra large eggs, 4 Tbsp melted butter or neutral oil, 300g (2 cups) flour, 4 Tbsp sugar, 1 Tbsp baking powder, ½ tsp salt, maple syrup /honey & fresh berries, for serving
Method: In a large bowl- whisk together milk, eggs, and melted butter. Add the flour, sugar, baking powder, and salt. Whisk well to combine. Set batter aside and allow to rest for 15 minutes. Heat a large non-stick frying pan over medium heat. Wipe the pan with a piece of paper towel dipped in neutral oil. Scoop ¼ cup batter per pancake into the hot pan. Cook on the first side until bubbles appear on the surface. Flip and cook for another 2 to 3 minutes until both sides are golden brown. Transfer to a plate in a warm oven. Repeat using the remaining batter. Stack
Breakfast egg muffins
Makes 12
Ingredients: 12 extra large eggs, 125ml cream, ½ cup spring onions (chopped), 2 cloves garlic (grated), 1 chilli (diced), 1 large red bell pepper (diced), 1 cup corn, cut off the cob (or frozen), 2 cups baby spinach, 60g (½ cup) mozzarella (grated), salt and pepper, to taste, olive oil
Method: Preheat oven to 180˚C and grease a 12-cup cupcake tin. Add a drizzle of olive oil to a large frying pan. Add spring onion, garlic and chilli. Cook until fragrant. Add bell pepper and corn and cook until tender. Add spinach and cook until wilted and all water evaporates. Remove from the heat and stir through the cheese. Meanwhile, whisk eggs and cream together. Season well.
Evenly distribute the veggies into the cupcake tin. Pour egg mixture over veggies. Bake in the oven for 20-25 minutes, or until golden and set. Serve warm and enjoy!
To freeze: Wrap cooked and cooled muffins tightly with cling film and place in a Ziplock bag and freeze.
To reheat: Defrost muffins in the fridge or covered on the counter.
Oven: Place muffins on a baking tray and reheat in the oven at 180˚C until warmed through.
Micowave: For a quicker breakfast on the go option, reheat gently in the microwave about 30 seconds (from thawed) or 1 to 2 minutes (from frozen).
Recipes supplied by: The South African Poultry Association
