Crack into protein this World Egg Day

On Friday, 9 October, egg lovers around the world will be cracking open their favourite ingredient to celebrate the 30th anniversary of World Egg Day – and there’s plenty to celebrate!

This year’s theme, “Protein that Powers and Protects,” shines a spotlight on the high-quality protein found in eggs and the important role they can play in supporting health and wellbeing.

Eggs provide 7g of complete, high-quality protein, containing all nine essential amino acids the body needs for growth, bone health, muscle maintenance and recovery, and overall health. In other words, these little shells pack some serious protein power.

Alongside protein, eggs are a natural source of important nutrients including choline, vitamin D, vitamin B12 and selenium, supporting brain health, immune function and everyday wellbeing.

Scrambled, fried, poached, boiled or baked, eggs can turn up at practically any time of day – from lunch boxes and quick lunches to easy dinners and satisfying snacks. They’re also one of the most affordable protein options for the whole family.

If there’s one thing South Africans know how to do, it’s to make those hard-earned rands go further. And when it comes to affordable, delicious and versatile proteins, eggs are hard to beat!

So, whether you’re feeding hungry kids, fuelling busy adults or simply looking for a budget-friendly meal, it’s time to give eggs the starring role they deserve. This World Egg Day, think beyond breakfast and get cracking!

Take all those egg-cellent health benefits, add a multitude of versatility and you have a winning recipe. Speaking of recipes, why not try a Cheesy Chicken Omelette, a fun and protein-packed family favourite, or shake things up with Marinated Boiled Eggs with Cucumber, a fresh and flavour-packed twist on the humble, boiled egg.

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Cheesy Chicken Omelette 

Serves 1

Preparation time: 20 minutes

Cooking time: 5 minutes

Cost per recipe: Serves 1 for under R25

Ingredients:

• 5 ml (½ tbsp) olive oil
• 2 eggs
• 15 ml (1 tbsp) milk
• Pinch salt
• 45 ml (3 tbsp) cheddar, grated
• 45 ml (3 tbsp) roast chicken, torn
• ½ carrot, peeled
• 2 slices cucumber
• 1 black olive slice
• 30 ml (2 tbsp) shredded lettuce
• 45 ml (3 tbsp) cooked corn kernels
• Tomato sauce, to serve

Method:

1. Heat the oil in a 16 cm frying pan on a medium-low until warm. Beat together the eggs, milk and salt. Pour into the pan, tilting to spread out evenly.
2. Cover the pan and cook for about 5 minutes or until the eggs begin to set. Use a spatula to push the edges in slightly and tilt the pan for uncooked eggs on the top to run over the sides to cook.
3. Sprinkle cheddar and chicken over one half of the omelette. Fold over the other half of the omelette to enclose. Place the omelette on a serving plate.
4. Create a chicken looking omelette by trimming the carrot as a beak, comb, legs and a sun. Use the cucumber as wings and a tail. Use olive as an eye (if you don’t have olives use a corn kernel/baked bean or anything edible that resembles an eye). Scatter lettuce and corn on the base of the plate. Serve with tomato sauce.

Note:

• Use any leftover vegetables or meat as a delicious filling for an omelette. Perfect for breakfast, lunch, a light dinner or even a snack in between!

Marinated Boiled Eggs and Cucumber

Serves 6

Preparation time: 20 minutes + marinating

Cooking time: 15 minutes

Cost per recipe: Serves 6 for under R100

Ingredients:

• 6 eggs, at room temperature
• 1 Mediterranean cucumber, thinly sliced
• 1 lemon, sliced
• 5 ml (1 tsp) salt
• 250 ml (1 cup) white wine vinegar
• 125 ml (½ cup) water
• 3 garlic cloves, peeled
• 250 ml (1 cup) sugar
• 10 ml (2 tsp) yellow mustard seeds
• 5 ml (½ tsp) dried chilli flakes
• Pinch ground turmeric

Method:

1. Bring a large saucepan half full of water to a boil over medium heat. Slowly add the eggs and simmer for 7 minutes. Drain and rinse under cold water.
2. When eggs are cool enough to handle, peel and place in a 1.25 L glass jar. Add cucumber and lemon.
3. Heat the remaining ingredients in a small saucepan over high, stirring, until sugar dissolves. Bring to a boil. Pour the hot liquid into the jar with eggs. Cool.
4. Cover and refrigerate for at least 6 hours or up to 5 days before enjoying.

Serving suggestions:

• Serve on toasted pitas or sourdough, spread with hummus. Alternatively serve as a braai side, slice in half and use on salads or enjoy on toast.

Recipes by: The South African Poultry Association.