The Mighty Egg: Proof That Great Things Come in Small Shells

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

Egg lovers worldwide get cracking for a global celebration of one of nature’s most powerful little foods.

On Friday, 10 October, the world will come together to celebrate World Egg Day, a global event dedicated to one of the most versatile, affordable, and nutrient-packed foods around – the egg!

Celebrated every year on the second Friday of October, World Egg Day is all about recognising the important role eggs play in our diets, cultures and communities. This year’s theme, “The Mighty Egg: Packed with Natural Nutrition,” highlights just how much goodness is packed into each shell.

Eggs naturally contain 13 essential nutrients, including high-quality protein, making them an everyday essential food for people of all ages. From supporting early brain development in kids to maintaining strong bones and muscles in adults – eggs have our backs. They’re also widely available and budget-friendly, making them a staple in households across the world.

Eggs are the ultimate kitchen MVP; not only are they incredibly nutritious, but they’re also one of the most economical ways to get top-quality animal protein. In South Africa, eggs are recommended by national dietary guidelines as part of a healthy, balanced diet.

No matter how you enjoy them — scrambled, boiled, poached, fried, or baked — eggs are a delicious and reliable go-to. They transform everyday ingredients into hearty, wholesome meals that are quick, easy and satisfying for the whole family.

To mark this year’s celebration, we’re sharing a fresh batch of exciting new egg-based recipes that show just how creative (and tasty!) cooking with eggs can be. From breakfast favourites to quick dinners, there’s something for everyone.

In the meantime, get cracking and celebrate the egg your way — wherever you are in South Africa.

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

 

Egg Patty English Muffins

Serves 2

Preparation time: 20 minutes

Cooking time: 35 minutes

Cost per recipe: Serves 2 for under R80

Ingredients:

• Olive oil, for frying
• ¼ small onion, finely chopped
• 1 garlic clove, crushed
• 2 handfuls baby spinach, chopped
• Salt and pepper
• 6 eggs
• 30 ml (2 tbsp) milk
• 60 ml (¼ cup) feta, crumbled
• 2 English muffins
• Butter or margarine, for spreading
• 30 ml (2 tbsp) mayonnaise
• 2 slices cheddar

Method:

1. Preheat the oven to 180°C. Line a 12 cm x 22 cm oven dish with baking paper.
2. Heat a splash of oil on medium high and sauté the onion and garlic for about 3 minutes or until starting to brown. Stir in half the spinach for about 1 minute or until wilted. Season with salt and pepper. Spread evenly in the prepared dish.
3. Whisk together the eggs and milk. Season with salt and pepper. Carefully pour the egg mixture over the veggies. Sprinkle with feta.
4. Bake for about 25 minutes or until just set. Cool in the dish for 5 minutes. Lift the baked eggs from the dish and place on a cutting board. Cut into two 10 cm circles with a round cookie cutter.
5. Cut muffins open and spread with butter/margarine. Heat a frying pan on high and toast the muffins, cut side down, for about 3 minutes or until golden.
6. Spread the bases of the muffins with mayonnaise. Top with remaining spinach, cheddar and egg patties. Sandwich with the muffin tops.

Indian Masala Fried Eggs with Rotis

Serves 2

Preparation time: 15 minutes

Cooking time: 10 minutes

Cost per recipe: Serves 2 for under R60

Ingredients:

• Olive oil, for frying
• 1 small red onion, finely chopped
• 2 garlic cloves, thinly sliced
• 15 ml (1 tbsp) ginger, finely grated
• 7.5 ml (½ tbsp) garam masala
• 2.5 ml (½ tsp) turmeric
• Salt and pepper
• 4 eggs
• 1 small jalapeño chilli, thinly sliced
• handful coriander
• 2 warm rotis

Method:

1. Heat a splash of oil in a small frying pan on high and fry ½ of the onion for about 3 minutes or until soft.
2. Stir in the garlic, ginger, garam masala and turmeric and fry for 1 minute until fragrant. Season with salt and pepper.
3. Reduce the heat to medium low. Crack the eggs into the pan. Sprinkle the remaining onion and chilli on top. Cover and cook for about 5 minutes or until the egg whites are set and yolks cooked to your liking.
4. Serve with coriander and rotis.