Eggs to the rescue for busy modern families

The below article was issued for the South African Poultry Association (SAPA) by Protactic Strategic Communications

The school run, gym run, shopping run, dinner run, an actual run…face it, life’s pretty busy these days and we’re always, well, on the run. We might have swapped our cave fires for air fryers, but it’s still survival of the fittest in our urban jungle as we try to juggle it all. Good thing we have affordable proteins like eggs on hand, which are suitable for any time and any meal.

Apparently, eggs were a go-to food for our (not so) busy ancestors too. Evidence shows humans have been eating eggs for about six million years, with the Egyptians and Chinese being among the first people known to have kept hens for eggs.

But while they had time to tend their chooks and collect their eggs, us modern mums and dads on the run don’t. Last year the majority of employed South Africans worked between 40 and 45 hours a week, and around 4.27 million of us clocked in even more weekly hours than that. So it’s one-pot meals for the win as we get the whole family fed with minimal washing up to do afterwards.

Eggs tick all these boxes: they’re quick and easy to prepare, they’re versatile and they’re nourishing.

Just look at how eggs stack up. You’ll find 7 grams of protein in one large egg and, gram for gram, eggs are more cost-effective than other fresh protein sources. So much so, that the International Egg Commission maintains that eggs are currently ‘the most economical way’ for many people around the world to eat high-quality protein.

Eggs are one of the most nutrient-dense foods available. They are rich in healthy nutrients like protein, vitamins and minerals, but low in unhealthy saturated fats, sugar and salt (sodium). They have also been shown to play a beneficial role in eye and heart health, in muscle building, and in maintaining your immune system.

This autumn we’re cooking up Egg and Onion Curry and Tuna Quiche Niçoise, both super simple recipes that use eggs to their maximum potential. The curry is made on the stovetop, so it’s loadshedding friendly too if you’re cooking on gas.

If you’re thinking affordable protein for any time and any meal in between all your running around, think eggs!

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

 

Egg & Sliced Onion Curry

This curry makes a quick and wholesome meal. Lentil or chickpeas can be added to bulk it up or stretch the leftovers for another meal.

Serves 4 

Preparation time: 10 minutes

Cooking time: 25 minutes

Ingredients:

• 30ml (2 tbsp) olive oil
• 2 large brown onions, sliced
• 2 cloves garlic, finely chopped
• 2cm fresh ginger peeled and grated
• 30ml (2 tbsp) curry paste
• 1 x 400g can tomato Passata or smooth tomato puree
• 1 x 400g can coconut milk
• 8 large eggs, hardboiled and peeled
• Seasoning, to taste
• Fresh coriander, to garnish
• Lemon wedges, to serve
• Roti or rice, to serve

Method:

1. In a frying pan, heat the olive oil and add the onion slices and sauté until softened, adding a splash of water if necessary to prevent catching on the bottom. Cook until lightly caramelized and golden brown, approximately 10 minutes. Add the garlic and ginger and cook for 2 minutes. Stir in the curry paste and cook for 2-3 minutes. Add the tomato and coconut milk and bring to a boil, reduce heat and simmer for 10 minutes.
2. Cut the eggs in half lengthwise and add to the curry, season and heat through for 2-3 minutes.
3. Garnish with chopped coriander and lemon wedges.
4. Serve with roti for lunch or light supper with steamed rice.

 

Tuna Quiche Niçoise

Serves 4 

Preparation time: 10 minutes

Cooking time: 30 minutes

Ingredients:

• 8 large eggs
• 30ml (2 tbsp) flour
• 150ml cream
• Seasoning, to taste
• 1 can tuna, drained
• 200g asparagus or broccoli, blanched
• 150g black olives (pitted)
• 200g tomatoes, chopped or cherry tomatoes, halved
• 30g basil, finely chopped

Method:

1. Preheat oven to 180°C.
2. Whisk eggs, flour and cream together with seasoning.
3. In an ovenproof casserole dish place the tuna, chopped asparagus/broccoli, olives, tomatoes and basil. Pour over the egg mixture and decorate with a few cocktail tomato halves and asparagus pieces (if using).
4. Bake until set and golden, about 30-40 minutes. Serve hot or cold with a crisp green salad.