Beat the Budget with Affordable Eggs, Any Time!

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Now that Januworry is almost over, things are certainly starting to look a little bit brighter. But most South Africans are still tightening their post-Christmas lunch belts as February is budget speech month. While we don’t know exactly what Minister Godongwana has planned, we do know that when it comes to grocery shopping, adding eggs to your basket is the best way to beat the budget!

Eggs are the ultimate household budget beaters because they’re so cost-effective compared to many other fresh animal protein sources. The World Egg Organisation says that eggs are currently ‘the most economical way’ for many people around the world to eat high-quality protein. The South African Food-Based Dietary Guidelines also recommend that eggs are included as part of a healthy and balanced diet.

Renowned for their high-quality protein content, eggs pack an impressive 7g of protein per serving! In children, this high-quality protein helps to improve growth and development, and in adults, to maintain and repair body tissues, contributing to the growth of muscle mass.

But, as they say in the classics, that’s not all. Eggs are also a source of healthy fats and a host of vitamins and minerals that together support muscle growth, bone health, brain function, immunity, and weight management. They also decrease the risk of many lifestyle diseases.

Another thing about eggs that every school-lunchbox-packing parent, eat-at-your-desk dad, and always-on-the-run mum loves is just how versatile eggs are. Ordinary meals are no match for the mighty egg!

Whether beaten, boiled, scrambled, fried, sliced, or diced, eggs transform bland into rich and rewarding. You can pair eggs with practically any pantry staple and quickly create a family-filling meal that everyone will love.

Take a look at the new ideas we’re whipping up with eggs this budget month: Pilchards and Egg Jaffles, and Hashbrown and Egg Cups. Both recipes are quick to prepare (less than 20 minutes), serve four people for less than R100, and can be used for breakfast, in lunchboxes, or served with a green salad for supper.

If you can beat an egg, you can beat the budget (both the minister’s and yours!)

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

Pilchards And Egg Jaffles

  • Makes 4
  • Preparation time: 10 minutes
  • Cooking time: 25 minutes
  • Cost per recipe: Serves 4 for under R100

Ingredients:

  • 8 slices white bread
  • Soft butter or margarine, for spreading
  • 400 g tin Pilchards in tomato sauce, bones removed
  • 4 medium eggs
  • Salt and pepper
  • 1 spring onion, thinly sliced
  • Chutney or tomato sauce, to serve

Method:

  • Spread the bread with butter or margarine. Grease a jaffle iron (or a regular sandwich maker) with cooking spray. Press a slice of bread, butter-side out, into the iron.
  • Gently crush the pilchards in the tomato sauce. Add ¼ of the mixture into the centre of the slice of bread in the iron and make an indent in the mixture. Break an egg into the indent (you might not need all the white). Sprinkle with ¼ of the spring onion. Season with salt and pepper.
  • Top with another slice of bread, butter-side out. Close the iron and cut off excess bread. Toast on medium heat for about 6 minutes, turning every minute for runny yolk or about 8 minutes for hard yolks. Repeat with the rest. Serve with chutney or tomato sauce.

Hashbrown and Egg Cups

  • Makes 12
  • Preparation time: 20 minutes
  • Cooking time: 30 minutes
  • Cost per recipe: Serves 4 for under R100

Ingredients:

  • 4 potatoes, peeled and grated
  • 12 egg yolks + 6 whites
  • 30 ml (2 tbsp) melted butter
  • Small handful of chives, thinly sliced + extra
  • 250 ml (1 cup) cheddar, grated
  • Salt and pepper
  • ½ x 200 g packet crispy diced bacon

Method:

  • Preheat oven to 230°C. Grease 12 cups of a standard cupcake tray with cooking spray.
  • Squeeze the excess water from the potatoes. Mix through 1 of the egg whites, butter, chives and cheddar. Season with salt and pepper.
  • Divide the mixture between the greased cups. Use the back of a glass to press the mixture into the cups and up the sides to form a nest. Bake for about 20 minutes or until starting to crisp.
  • Add the bacon and an egg yolk to each cup. Divide the remaining egg whites between the cups. Season with salt and pepper.
  • Reduce oven to 200°C. Bake for about 8 minutes or until egg whites are set and yolks are cooked to your liking. Remove from the tin and sprinkle with extra chives.

Tips:

  • For a vegetarian-friendly option, omit the bacon or replace it with chopped Peppadews.
  • Great as a breakfast, to pack into lunchboxes, or serve with a green salad for supper.