Eggs played a vital role as a versatile, cost-effective source of high-quality protein and essential nutrients.

Although an 18 pack of Jumbo eggs costs between R70 to R80, they are still the best source of protein.

A large egg has only 80 calories and 1.5 grams of saturated fat while providing 6 grams of protein and all 9 essential amino acids

In children, this high-quality protein helps to improve growth and development and in adults, to maintain and repair body tissues, contributing to the growth of muscle mass.

Eggs are also a source of healthy fats, and a host of vitamins and minerals that together support muscle growth, bone health, brain function, immunity, weight management. They also decrease the risk of many lifestyle diseases.

Whether beaten, boiled, scrambled, fried, sliced or diced, eggs transform bland and boring dishes into a protein-rich meal.

You can pair eggs with practically any pantry staple and quickly create a family-filling meal that everyone will love.

Here are two new ideas for whipping up with eggs this budget month:

Pilchards and egg jaffle and loaded jacket potatoes.

Both recipes are quick to prepare (less than 20 minutes), serve four people for less than R100, and can be used for breakfast, in lunchboxes or served with a green salad for supper.

Pilchards and egg jaffles

Serves 4

Preparation time: 10 minutes

Cooking time: 25 minutes

Cost per recipe: Serves 4 for under R100

Ingredients:

8 slices white bread
Soft butter or margarine, for spreading
400 g tin Pilchards in tomato sauce, bones removed
4 medium eggs
Salt and pepper
1 spring onion, thinly sliced
Chutney or tomato sauce, to serve

Method:

Spread the bread with butter or margarine. Grease a jaffle iron (or a regular sandwich maker) with cooking spray. Press a slice of bread, butter-side out, into the iron.

Gently crush the pilchards in the tomato sauce.

Add ¼ of the mixture into the centre of the slice of bread in the iron and make an indent in the mixture.

Break an egg into the indent (you might not need all the white). Sprinkle with ¼ of the spring onion. Season with salt and pepper.

Top with another slice of bread, butter-side out.

Close the iron and cut off excess bread. Toast on medium heat for about 6 minutes, turning every minute for runny yolk or about 8 minutes for hard yolks.

Loaded jacket potatoes

Jam-packed with a combination of salty, sweet, buttery and creamy ingredients, it all comes together when you cut into it, allowing the yellow of the yolks to run over the crisp edges of the perfectly fluffy potatoes.

Ingredients:

3 potatoes
1 onion, chopped
2 cloves garlic, finely minced
3 strips of bacon, chopped
Chopped chives
1½ cup grated cheddar cheese
3 eggs
Salt and pepper to taste

Method

Rub the potato with some olive oil, sprinkle it with salt and bake it in the oven at 230ºC for around 35 to 45 minutes.

In a pan, heat the oil, add the onion and garlic and sauté for a minute. Then add the bacon. Sauté it well, until golden and crispy, then remove from the heat.

Once the potatoes are done, scrape them from the centre to make a small well. Add some butter and top it with a good helping of the bacon filling.

Crack an egg into each of the potato wells.

Grate some cheddar cheese and bake again bake for 12 to 15 minutes, until the egg whites are set.

Top chopped chives and a crack of salt and pepper. Serve warm.

IOL Lifestyle

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Nutritious and easy egg recipes for budget-friendly meals