Imagine a single food that you could use in breakfast, lunch and supper dishes as well as snacks and lunchboxes. Imagine that food being affordable and easily added to the weekly shopping list to be picked up from any food store. Also, wouldn’t it be perfect if that food delivered health benefits for the entire family, no matter their age? Imagine what a mealtime gamechanger that would be?
Guess what? Such a wonder food does exist! We’re talking about “eggcellent”, easygoing, everyday eggs!
Now if you’re thinking, ‘but eggs are only for breakfast’…think again!
Eggs have been gracing every meal from brunches to banquets for generations and really are one of the most affordable animal proteins you can put on the table. Eggs easily replace those more expensive proteins when you’re on a tight budget while still giving you excellent nutritional benefits.
Whole eggs are a source of high-quality protein and vitamin A, important nutrients contributing to the normal function of the immune system. Half of the fats in eggs are heart-healthy fats (called monounsaturated fats), and studies have shown that replacing bad (saturated) fats with these unsaturated fats may help maintain normal blood cholesterol levels.
Eggs are good for vegetarians, helping them to meet their daily protein needs, and good for moms-to-be, as the choline in eggs forms part of a healthy diet during pregnancy. Eggs also have the potential to contribute to improved growth for young children.
According to the Department of Health’s dietary guidelines for South Africans, eggs can be eaten every day in moderation. That’s music to our ears, as research shows that people who eat eggs daily have a lower risk of heart disease and stroke compared to those who don’t. Eggs also lower the risk of cataracts and macular degeneration, the leading cause of blindness in older people.
How about cooking Mashed Potato Crumpets for breakfast – for less than R150 per meal? What a lovely treat for a Sunday morning.
Mashed Potato Crumpets
Serves 6
Preparation time: 20 minutes
Cooking time: 30 minutes
Cost per recipe: Serves 6 for under R100
Ingredients:
- 6 medium potatoes, peeled and cubed
- 45 ml (3 tbsp.) margarine
- Salt and pepper
- 7 eggs
- 180 ml (¾ cup) cheddar, grated
- Small handful chives, finely chopped + extra
- 375 ml (1½ cups) cake flour
- Sunflower oil, for cooking
- Tomato chili jam, to serve
Method:
- Cook the potatoes in salted boiling water for about 15 minutes or until soft. Mash with the margarine. Season with salt and pepper. Cool.
- Combine 750 ml (3 cups) mashed potatoes with 1 of the eggs, cheddar, chives and 180 ml (¾ cup) of the flour. Roll the mixture into 6 balls and flatten into 1 cm thick patties.
- Place the remaining flour in a shallow dish and coat each crumpet in the flour.
- Heat a thin layer of oil in a large frying pan over medium heat and fry the crumpets, in batches, for about 3 minutes on each side or until golden brown. Season with salt and pepper. Drain on paper towel-lined plates.
- Wipe the pan clean and heat another splash of oil on medium heat. Fry the remaining eggs in the same pan for about 3 minutes or until whites are set and cooked to your liking. Season with salt and pepper.
- Serve the crumpets topped with fried eggs, tomato chilli jam and extra chives.
