As families settle into the rush of a new school year, one question looms large: what can I feedthe kids that’s nutritious, quick, and affordable? The answer is surprisingly simple – eggs! Whether you’re prepping a high-energy breakfast for a sports-mad teen, packing a tasty lunchbox for an adventurous middle grader, or dishing up an after-school bite for a little one starting big school, eggs deliver the perfect protein punch.
Not only are eggs incredibly versatile – fitting seamlessly into breakfasts, lunchboxes, snacks, and dinners – they also happen to be the most affordable animal protein available. This makes them a lifesaver for the Januworry wallet and a dependable option all year long.
Nutritionally, eggs work hard. They naturally provide iodine, high-quality protein, and vitamins A, D, E, and B12. Research shows that starting the day with eggs can help children stay fuller for longer, steadying their energy levels, improving concentration, and reducing mid-morning hunger spikes that often lead to extra snacking.
These benefits can support healthy weight maintenance too, important in a world where children consume more sugar than ever. Eggs offer essential nutrients without added sugar, making them a smart alternative to many processed breakfast and snack options.
Eggs also shine when it comes to choline, a “return-to-school” powerhouse nutrient. Choline helps the body produce acetylcholine, a neurotransmitter linked to memory, focus, motivation, learning, and even muscle control – all critical for busy, growing learners.
Younger children can meet their daily protein needs with just one to two eggs, while tweens and teens can top up through additional eggs or other choline-rich foods like meat, poultry, fish, dairy, nuts, seeds, and whole grains. And let’s not forget one of the biggest perks for parents: speed. Eggs cook in minutes, making them an unbeatable option for calming hungry, after-school appetites or pulling together a quick family meal.
This month’s family-friendly recipes are created with real households in mind – easy, wholesome dishes that fit every moment, from post-school refuelling to simple weeknight dinners. Think Chicken Broccoli Nuggets that store beautifully for lunchboxes, and a budget-friendly Chicken, Corn and Fried Egg Bowl that’s perfect for after-school meals or light suppers.
Chicken Broccoli Nuggets
- Makes 14 nuggets
- Preparation time: 20 minutes
- Cooking time: 15 minutes
- Cost per recipe: Serves 3-4 for under R60
Ingredients:
- 125 ml (½ cup) steamed broccoli, mashed
- 250 g packet chicken mince
- 60 ml (¼ cup) cheddar, grated
- 2 eggs
- 180 ml (¾ cup) dried breadcrumbs
- 2.5 ml (½ tsp) garlic salt
- Sunflower oil, for shallow frying
Method:
- Combine the broccoli, chicken, cheddar, 1 of the eggs, 60 ml (¼ cup) of the breadcrumbs, and garlic salt. Shape into 15 ml (1 tbsp) balls and flatten slightly.
- Beat the remaining egg and coat one of the nuggets in this, followed by the breadcrumbs. Repeat with the rest.
- Heat a layer of oil in a frying pan on medium-high heat. Fry the nuggets in batches for about 3 minutes each side or until golden and cooked. Drain on pa aper towel.
Serving suggestion: Serve with tomato sauce.
Chicken, Corn, and Fried Egg Bowl
- Serves 4
- Preparation time: 20 minutes
- Cooking time: 20 minutes
- Cost per recipe: Serves 4 for under R100
Ingredients:
- 250 ml (1 cup) rice
- Olive oil, for frying
- 2 chicken breasts, sliced
- Salt and pepper
- 4 eggs
- 2 cooked corn cobs, kernels cut off
- 2 spring onions, thinly sliced
- Honey mustard dressing, to serve
Method:
- Cook the rice according to the packet instructions.
- Heat a splash of oil in a frying pan over medium heat and fry the chicken for about 5 minutes, turning, until golden and cooked. Season with salt and pepper. Keep aside.
- Heat another splash of oil in the same frying pan over medium, crack in the eggs, and fry for about 3 minutes or until egg whites are set with yolks still runny. Season with salt and pepper.
- Divide the rice between 4 bowls. Top with chicken, corn, eggs, and spring onions. Serve with the dressing.
Variation: For a spicy alternative, use Cajun spice as seasoning instead of salt and pepper.
