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From a simply boiled egg to greet the day to an extravagant high rising soufflé, eggs remain a small miracle.

Recipes on this page: Blairgowrie Eggs , Creamy Curried Eggs , Eggs Egoli , Egg Pots , Ratatouille Eggs , Saffron Eggs

 

Blairgowrie Eggs

4 jumbo eggs, hard-boiled
500ml cheddar cheese, grated
40ml wholewheat flour
pinch cayenne pepper
salt
1 egg, beaten with 12,5 cream
fine dry breadcrumbs for coating the eggs
vegetable oil for frying

Mix the grated cheese, flour, salt and cayenne pepper in a bowl together. Add egg and cream mixture to bind the mixture. Now with wet hands take a lump of the cheese misture and wrap it around each egg. Then roll each coated egg in dry breadcrumbs until evenly coated. Deep fry in hot oil until golden brown. Serve warm with a selection of freshly cooked vegetables or chips but they are also ideally served with a cold salad. Serves 4

Creamy Curried Eggs

6 eggs
¾ cup (190ml) raisins
3 onions peeled and chopped
2 apples, chopped
3 tablespoons (45ml) butter or cooking oil
4 tablespoons (60ml) cake flour
2 tablespoons (30ml) Cartwrights Original curry powder (Hot or Medium)
2 cups (500ml) warm milk
½ cup (125ml) mass
salt to taste
1 tin Gant's green peas, drained

Boil eggs in water for 10 minutes. Drain shell and set aside. Soak raisins in boiling water for at least 10 minutes, drain. Using a large heavy-based pan gently fry onion and apple in hot butter until soft. With a wooden spoon stir in flour and curry-powder. Cook for further 3-5 minutes stirring. Remove pan from stove, slowly stir in milk then return pan to heat and cook stirring for 3-4 minutes or until mixture is thick. Stir in maas, salt, peas and raisins. Cut hardboiled eggs in half and carefully stir into currry sauce, cover and simmer gently for 5 minutes. Serve over putu, Intsema or maize rice, with fresh tomato wedges sliced bananas and green salad if desired

Eggs Egoli

6 eggs
2 onions, peeled and chopped
2-3 tablespoons (30-45ml) vutter or cooking oil
6 cups (1,5 litres) chopped spinach, imifino or morogo
3 tablespoons (45ml) Knorrox Chilli Beef soup powder
1 tablespoon (15ml) Maizena
1 cup (250ml) grated cheddar cheese
wedges of tomato

Boil eggs in water for 10 minutes. Drain, shell and half. Meanwhile, fry onion in butter or oil until golden. Add spinach, imifino or morogo and soup powder for 5 minutes stirring. Stir in 1½ cups hot water and simmer, covered, for 10 minutes. Mix maizena with 4 tablespoons cold water and stir into pot. Simmer for 2 minu8tes to thicken gravy. Carefully stir in eggs, cover and simmer for a further 3 minutes. Serve over samp, maize rice, pap or Intsema. Sprinkle a little cheese over each serving and garnish with wedges of tomato. Glasses of milk or maas will round off this tasty meal.

Egg Pots with Bread Sticks

A starter that is easy, tasty and inexpensive.

6 hard-boiled eggs, chopped
1 small onion, very finely chopped
a good shake of
Tabasco
3 T (45 ml) thick mayonnaise, preferably homemade
Ina Paarman’s Seasoned Sea Salt to taste


Blend the egg, onion and mayonnaise in a food processor until very smooth. Spoon into 6-8 tiny pots. Level the tops neatly and dot with a sprig of parsley. Cover with cling wrap. Refrigerate until firm (it can be prepared the day before).
Serve with bread sticks.

Cook's Tip : Buy medium-sized eggs for frying or boiling. The slightly smaller eggs are produced by younger hens and the albumen in the egg-white is denser. These eggs retain their shape when fried, and the yolk remains in position (provided the eggs are fresh). The shells of smaller eggs are also harder and do not crack as easily

Ratatouille eggs

12,5 olive oil
37,5 butter or margarine
1 medium onion, minced
250g bacon, chopped
250g baby marrows, thinly sliced
2 medium tomatoes, chopped
20ml parsley, chopped
125g mushrooms, sliced
salt and black pepper to taste
8 eggs
75ml milk
pinch nutmeg
250ml soft bread crumbs

Heat the oil and 12,5ml of butter in a heavy based pan. Add the onion and bacon and fry until cooked. Add baby marrows, tomatoes, parsley, mushrooms, salt and pepper. Mix and cook for 15 minutes, stirring occassionally. Remove from heat. Beat eggs, cream and nutmeg together. Pour over vegetables and blend well. Return to heat and cook, stirring constantly until eggs are almost cooked. Sprinkle breadcrumbs over the top and dot with remaining butter. Put under a hot grill and cook until lightly browned. Serve hot. Serves 6

Saffron Eggs

Ingredients
4 - 6 small or medium eggs
Pinch saffron or tumeric
4 T (60 ml) hot chicken stock

Method
Hard boil the eggs (10 minutes), then peel and slice them in half lengthways. Add the saffron to the boiling hot stock and leave it to draw for 5 minutes until it is bright yellow. Spoon this over the yolks to tint them a deep yellow colour.

 

Info on Eggs

One of nature's most generous gifts, eggs are a complete food packed with nutrients and have become an essential ingredient in our kitchens. Amazingly versatile, they have three remarkable talents; thickening liquids, lightening mixtures with whisked foam, and stabilizing sauces.

 

Eggs contain all nine essential amino acids, making them an excellent source of high quality protein and vitamins, along with iron and other trace minerals. Scientists frequently use the protein in eggs as a standard for measuring the quality of protein in other foods.

 

In addition to their high nutritional value, eggs have other desirable aspects.  They’re inexpensive, relatively low in calories, convenient to use, prepare and are simple to eat.

 

One large first grade egg or Grade A egg contains:

 

     Energy  71calories (297) kilojoules Fat  5 g

     Protein 6.2 g Polyunsaturated  0.8 g

     Cholesterol 190 mg Monounsaturated 2 g

     Carbohydrate 0 g  Saturates 1.5 g

 

Eggs provide a percentage of the daily intake:

 

     Vitamin A       8 %  Thiamine      3 % Calcium  2 %

     Vitamin D    2 %    Riboflavin  14 % Phosphorus  6 %

     Vitamin E    8 %   Niacin    7 % Magnesium   2 % 

     Vitamin B6     2 %   Folate    15 % Iron         4 %

     Vitamin B12    30 %          Pantothenic Acid 15 %  Zinc     5 %

 

 

EGG SIZES : The standards for egg sizes and weights vary from country to country.  In South Africa the standard is :-

 

      Jumbo    68 - 72 g

      Extra Large   61 - 68 g

      Large    51 - 61 g

      Medium   43 - 51 g

      Small   43 or less

 

Pullet’s eggs: These are hen’s lay that are under a year old and fall under 'small'.

Generally only 'jumbo', ' extra large' and ' large' are sold commercially, however hotels for cost-effectiveness use 'medium' sized eggs.

 

 

The Good News about Eggs

 

A few years ago, eggs were banished from the diets of South Africans, because of their cholesterol content.

 

Today, thanks to years of research, we know more about the relationship between diet, lifestyle and good health. There is growing evidence that diet and health relationships are a function of both what is in the diet and what is missing from it. It is also becoming clear that many of our perceptions about various dietary factors are inaccurate.

 

Clearing up the confusion -

Cholesterol Facts

Cholesterol is not fat. It is a waxy, fat-like substance produced by all animals, including humans. Cholesterol is required for many bodily functions and serves to insulate nerve fibres, maintain cell walls and produce vitamin D, various hormones and digestive juices. Cholesterol is produced by the liver.

 

There is a difference between dietary cholesterol (from selected foods) and blood or serum cholesterol. Dietary cholesterol is present in varying amounts in some foods, such as meat, poultry, seafood, eggs and dairy products. Dietary cholesterol does not automatically become blood cholesterol when consumed. Most of our blood cholesterol is made directly by our bodies. Individuals vary in how much cholesterol their bodies make. There is little doubt that elevated blood cholesterol levels increase heart disease risk. However, research shows that food cholesterol does not significantly boosts blood cholesterol levels in everyone. With more research and improved technology, doctors and dieticians may soon be personalizing dietary cholesterol recommendations.

 

 

The Diet/Heart Disease Link

Many South Africans acquire more than 30% of their calories from fat — that is more than the recommended 30% or less.

There are three types of fats: saturated, mono-saturated and polyunsaturated. All have the same number of calories, yet they affect blood cholesterol levels differently.

Blood cholesterol can be broken down into two major parts: HDL or high density lipoprotein and LDL, low-density lipoprotein. The former is known as the good cholesterol and helps move cholesterol to the liver for removal from the bloodstream. The latter, referred to as the bad cholesterol helps cholesterol stick to artery walls.

Saturated fats increases blood cholesterol and LDL levels more than any other element in the diet. Saturated fat is the predominant fat in animal foods. Some vegetable oils are highly saturated such as palm oil, palm kernel oil, coconut oil and cocoa butter.

 

Mono-unsaturated and polyunsaturated fats may lower blood cholesterol levels when they replace saturated fat in the diet. Foods rich in mono-saturated fat include olive oil, canola oil, nuts and nut butters. High levels of polyunsaturated fat are found in most cooking oils.

A large egg contains 4.5 grams of fat, most of which are polyunsaturated and mono-unsaturated fats.

 

Nutritional Information

Informed nutrition experts believe that eggs fit into a healthy, well balanced eating plan.

 

A large egg contains  4.5 grams of fat (1.5 of which is saturated fat) 

 213 mg of cholesterol. 

 70 calories 

 

An egg is one of nature’s most nutritious creations. Eggs are protein-rich, low in sodium and contain vitamins and minerals. They are relatively inexpensive, delicious and easy to prepare.

 

 

Myths about Eggs and Cholesterol

 

Myth 1: Eggs contribute to high

blood cholesterol

Many people believe that eggs contribute to high blood or plasma cholesterol. Recent studies have dispelled this myth, and shown that the majority of people who are on a low-fat diet can eat one or two eggs a day without measurable changes in their blood cholesterol levels!

 

Myth 2: The dietary cholesterol in eggs influences blood cholesterol

It is well documented that saturated fat in the diet, not dietary cholesterol, is what influences blood cholesterol levels the most. Therefore, clinical trials clearly show that eggs with their low saturated fat levels can readily fit into a heart-healthy, nutritious and enjoyable dietary pattern.

 

Myth 3: A heart-health diet should exclude eggs

There’s no need to avoid eggs on a heart-health diet. Even cholesterol-lowering diets allow moderate amounts of whole eggs. There is no limit on egg whites, since they’re cholesterol and fat-free.

 

Myth 4: Cholesterol is fat

Cholesterol is not fat. It is a waxy, fat-like substance produced by all animals, including humans. Cholesterol is required for many bodily functions and serves to insulate nerve fibres, maintain cell walls and produce vitamin D, various hormones and digestive juices. Cholesterol is produced by the liver.

 

 

Determine your diet according to your body's blueprint

How to achieve and maintain good health depends on your unique history. Consultation with a physician and/or registered dietitian would tailor suggestions to suit your personal lifestyle. 

 

Beating Cholesterol

Health professionals suggest decreasing saturated fat intake and cutting back on total fat consumption. It is important to maintain a healthy body weight to ensure good health. Carrying extra fat around the abdomen increases your chances for heart disease, diabetes and high blood pressure. It may also aggravate lower back pain. Many people exercise for weight control. This preserves and builds muscles and bone tissue, increases flexibility, improves the body’s response to insulin and helps control blood pressure. Physical activity may also lower blood cholesterol levels and increase levels of desirable HDL. The higher your HDL, the better — many studies show that active people live longer!