Eggs: the perfect protein for back-to-school meals

Whether it’s a power-packed breakfast you need for your sporty teen, a delicious lunchbox treat for your adventurous middle grader, or a welcoming afterschool meal for your six-year-old who has just started Big School, eggs are the perfect protein to get your kids off to a good start this new year.

Eggs are not only suited to every meal and therefore incredibly versatile, but they’re an affordable protein source – great for Januworry and beyond – and nutritious too.

Thanks to their inherent iodine, protein and vitamins A, D, E and B12, eggs eaten for breakfast may boost a child’s satiety levels and reduce hunger during their busy school day, helping to improve concentration, stabilise energy levels and reduce the need for extra snacks.

Studies have shown that these specific benefits of eating eggs can further help regulate and maintain a healthy weight in children. This is vital, given that the youth are among the highest consumers of sugar and, aside from being rich in vitamins and nutrients, eggs are free from added sugar.

Eggs also contain choline, an essential ‘back-to-school nutrient’ that acts as a building block for the essential brain chemical, acetylcholine. This neurotransmitter supports attention span and learning, memory, mood and motivation, muscle control, and other important brain and nervous system functions.

One to two eggs per day meet the daily protein requirement in younger children, supplemented with further protein intake from either additional eggs or other choline sources, such as meat, poultry, fish, dairy products, seeds, nuts and whole grains, in tweens and teens.

Undoubtedly, one of the best features of eggs is just how quick and easy they are to prepare – an absolute win when it comes to managing hangry kids!

Our egg recipes this month are simple, and ideal for afterschool lunches, as snacks when they arrive home with several kids in tow, or even as a dinner option with a side salad.

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Cheats Welsh Rarebit

Traditional Welsh Rarebit is made with a bechamel sauce, which can be laborious. Our cheats version uses eggs and is quick and easy. Perfect for after school snacks or an accompaniment with soup for a light supper.

 

Serves 2

Preparation time: 5 minutes

Cooking time: 8 minutes

Ingredients:

• 2 eggs, whisked
• 2,5 ml (½ tsp.) salt and pepper
• 2,5 ml (½ tsp. mustard powder
• 60 ml (¼ cup) milk
• 150 g cheddar cheese
• 10 ml (2 tsp.) butter
• 2 slices wholewheat or health bread
• Ground paprika to serve (optional)

Method:

1. Preheat grill.
2. Whisk the eggs with salt, pepper, mustard and milk.
3. Stir in ¾ of the cheese, reserving ¼ to sprinkle on the top.
4. Lightly toast the bread and spread with butter.
5. Spoon the egg and cheese mixture over toast, top with remaining cheese and sprinkle with paprika.
6. Place under the grill until lightly brown.
7. Serve immediately.

 

Croque-Madame

 

Serves 2

Preparation time: 10 minutes

Cooking time:  25 minutes

Ingredients:

For the cheese sauce

• 15 ml (1 tbsp). butter
• 15 ml (1 tbsp.) flour
• 165 ml (2/3 cup) milk
• Pinch salt
• Freshly ground black pepper
• Pinch of ground nutmeg
• 30 g (about ¼ cup) grated mature cheddar or Gruyère cheese

For the Croque-Madame

• 4 slices thick sour dough or country loaf
• 30 ml (2 tbsp.) butter, softened
• 30 ml (2 tbsp.) whole grain Dijon mustard
• 125 ml (1/2 cup) cheese sauce (as above)
• 6 thin slices ham
• 120 g (about 1 cup) grated mature cheddar or Gruyère cheese, divided

For the eggs

• 15 ml (1 tbsp.) butter
• 2 large eggs
• Salt, for sprinkling
• Freshly ground black pepper

Method:

1. Preheat oven to 180°C.
2. Start by making a cheese sauce: In a small saucepan over medium heat, melt butter. Add flour and stir for about 1 minute. Gradually whisk in milk and add salt, pepper and nutmeg. Bring to a simmer, whisking constantly and cook until sauce thickens, about 2 minutes. Remove from heat and stir in the cheese. Allow to cool for 10 minutes.
3. To assemble the Croque-Madame’s: lightly toast the bread. Spread with softened butter on each slice, then flip over two slices and spread each with 5 ml (1 tsp.) mustard and 15 ml (1 tbsp.) cheese sauce. Top each slice with 3 slices ham, 60 ml (¼ cup) cheese and the remaining bread slices. Spread the tops of each sandwich with 30 ml (2 tbsp.) sauce and sprinkle with the grated cheese.
4. Place sandwiches on a baking tray and bake until cheese is melted and golden brown on top, about 15 to 18 minutes.
5. For the eggs, melt the butter in a frying pan over medium-high heat. Crack in the eggs and fry until whites are set, about 3 minutes. Season with salt and pepper and top each sandwich with an egg. Serve immediately.