And yet another day off work this month! Freedom Day is a truly special day on our South African calendar, so make the most of it and get off to a good start with a hearty breakfast with some of our favourite local ingredients.
We all know breakfast is the most important meal of the day, and seeing you’ll have a bit more time on your hands tomorrow why not prepare the family a breakfast fit for a king? In fact, try making it a habit and prepare a special breakfast everyday – just don’t forget the eggs!
Did you know that around 1 billion people around the world are estimated to have low vitamin D levels? In the past, much of the attention on vitamin D was related to healthy bones, skeletons, and teeth, but we now know that vitamin D deficiency may increase the risk of autoimmune diseases, heart disease, and cancers. New research has also suggested that vitamin D may reduce the risk of COVID-19 and flu infections. With almost one third of our daily needs in one large egg, eggs are one of the few natural food sources of vitamin D. Most of the vitamin D is found in the egg yolk, all the more reason to eat the whole egg.
This breakfast bake will feed the whole family and the combination of boerewors, butterbeans and traditional South African chakalaka is the perfect fit for a Freedom Day feast!
BOEREWORS, BUTTERBEAN AND CHAKALAKA BREAKFAST BAKE
You’ll need: 2 tablespoons oil; 2 pieces boerewors, approximately 300g; 1 onion, finely chopped; 1 clove garlic, crushed; 1 red pepper, sliced; 1 can (400g) chopped tomatoes; 1 can (400g) chakalaka; 1 can (400g) butterbeans; 1 tablespoon sugar, optional; salt and pepper to taste; 4 large fresh eggs; chopped coriander to serve
- How to:
Remove the skin from the boerewors and roll the meat into balls, the size of a golf ball. Heat oil in a frying pan and fry the meatballs until just cooked and lightly browned. Remove with a slotted spoon and set aside.
- In the same pan add the chopped onions and red pepper, fry until soft, add the garlic to the pan and fry for a few minutes – take care not to burn the garlic.
- 4Add the tomatoes, beans and chakalaka to the pan. Add about ¼ of a cup of water into the empty tomato and chakalaka cans to get the last bit out, pour into the mix. Stir to combine and cook for 8-10 minutes until slightly reduced.
- Add the boerewors meatballs, simmer and allow to heat through. Check the seasoning and add a little sugar if necessary, to counteract the acidity of the tomatoes.
- Make small indentations in the now thickened sauce and break your eggs into them. Simmer for about 10 minutes or until the whites of the eggs are properly set and the yolks are still nice and wobbly. If you like your yolks cooked more, cover the pan for a few minutes. Remove from the stove, top with fresh coriander.
- Serve with toast to mop up all the delicious sauce.