The below article was issued for the South African Poultry Association (SAPA) by Protactic Strategic Communications
They may be small, but eggs have the power to support human health in a number of essential ways – that’s the key message behind this year’s World Egg Day, which will be celebrated on 14 October 2022 with the theme, ‘Eggs for a better life’. (Check out how World Egg Day was celebrated around the world last year).
World Egg Day has been marked every year on the second Friday in October since 1996, highlighting various aspects of the humble egg. This year, the focus shifts to their ability to support life due to their inherent health benefits, their versatility, and their affordability.
Eggs are packed with 13 essential nutrients for every stage of life, from infancy to old-age. They also have several distinctive health benefits, like helping to improve growth and development, supporting brain health and maintaining vision. The easily digestible nutrients found in eggs, like vitamin D, for instance, are vital for bone and muscle development in children.
When it comes to daily protein intake, it’s not just the quantity of protein that’s important, but the quality of the protein source too. Eggs have been found to provide the highest quality protein that is naturally available to humans. That’s around seven grams of good quality protein in every large egg. They are also one of the most nutrient dense foods around, meaning greater nutritional benefits with every bite!
Eggs are affordable compared to other fresh protein sources. In fact, the International Egg Commission maintains that eggs are currently ‘the most economical way’ for many people around the world to eat high-quality protein.
There are a multitude of ways to cook eggs – and they don’t have to be reserved for breakfast only! This World Egg Day we’re making End of the Month Egg & Pasta Pie (because we all need ideas for nutritious, affordable meals come month end!) and Sautéed Greens (that can be morogo or spinach) with Poached Egg and Paprika Cultured Yoghurt.
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End of the Month Egg & Pasta Pie
When there is more month than money left, eggs are the perfect answer for a budget meal. Use any leftover roast veggies, stir fry, roast chicken, or cooked meat. Frozen vegetables can be substituted for the roast vegetables.
Serves 4-6
Preparation time: 10 minutes
Cooking time: 45 – 50 Minutes
Ingredients:
- 250 g (1 ½ cups) macaroni
- 30 ml (2 tbsp.) chopped fresh basil or parsley
- 400 g (2 cups) leftover roast vegetables (roast pumpkin, onion, carrot, sweet potato) diced
- 50 g (1/3 cup) frozen peas
- Salt and pepper to taste
- 4 eggs
- 185 ml (¾ cup) milk
- 200 g (about 2 cups) grated cheddar cheese
- Salad to serve
Method:
- Preheat oven to 180°C. Grease a 23 cm pie dish.
- Cook pasta in a large saucepan according to packet instructions. Drain and set aside.
- Combine the cooked macaroni with herbs, leftover vegetables and peas, and season to taste with salt and pepper.
- Whisk together the eggs and milk. Add cheese and mix well. Pour over the pasta and toss to coat. Spoon into the prepared pie dish and place on a baking tray in the oven.
- Bake uncovered until the pie is golden on the top, about 20 minutes, then cover with foil and bake until set, about 5 minutes more.
- Remove the foil and allow the pie to stand for 10 minutes before cutting into wedges. Serve warm with a side salad.
Sautéed Greens with Poached Egg and Paprika Cultured Yoghurt
Serves 4
Preparation time: 5 minutes
Cooking time: 10 minutes
Ingredients:
- 500 g spinach, kale, coleslaw mix or morogo, or any combination of greens
- 30 ml (2 tbsp.) butter
- 30 ml (2 tbsp.) oil
- 150 g roasted peanuts
- Salt and pepper to taste
- 4 eggs, poached to your liking
- 200 g labneh or cultured yoghurt
- Paprika to sprinkle
- Chilli oil to drizzle
Method:
- Finely slice the greens, rinse and pat dry.
- In a large pan over medium heat, melt the butter and oil.
- Sauté the greens in the oil until wilted, add the peanuts and season to taste.
- To serve, spoon a couple of tablespoons of labneh onto each plate, with the greens alongside and top with poached egg. Drizzle with chilli oil and sprinkle with paprika. Serve immediately.
