Build Strong Bones on a Budget – Crack Open Some Eggs

If there’s one thing South Africans excel at, it’s making every rand count. That means creating meals that are both budget-friendly and delicious. Enter the humble egg – affordable, protein-packed, and endlessly versatile. Once limited to breakfast, eggs now shine at lunch, dinner, and even as a healthy snack.

But here’s a lesser-known fact: eggs aren’t just a tasty and affordable protein source – they’re also fantastic for bone health.

Why Eggs Are Egg-ceptional for Your Bones

When it comes to bone health, most people immediately think of calcium and vitamin D. While those are crucial, eggs deserve a place on that list too. They contain a host of bone-friendly nutrients, including:

• Protein – Maintains bone strength and flexibility.
• Choline – Supports the body’s natural bone rebuilding process.
• Vitamin D – Helps your body absorb calcium effectively.
• Phosphorus – Works alongside calcium to strengthen bones.
• Lutein & Zeaxanthin – Antioxidants that may reduce bone loss by fighting inflammation.

Eggs are not just easy to prepare – they’re nutrient-dense, making them ideal for growing children, busy parents, and older adults alike.

Recipe 1: Tomato and Cheese Fold-Over Omelette Wrap

By The South African Poultry Association (SAPA)
Serves: 1

INGREDIENTS

• olive oil, for frying
• 3 thin onion slices
• 3 slices tomato
• 3 eggs
• small handful parsley, chopped
• salt and pepper
• 1 medium wrap
• 80ml (⅓ cup) cheddar cheese, grated

METHOD:

1. Heat oil in a 20cm frying pan over medium-high heat. Add the onion and tomato slices to one side of the pan.
2. Beat eggs with parsley, pour into the pan, season, and top with the wrap. Cover and cook for 3–5 minutes until the base is set.
3. Flip, sprinkle with cheese, cover, and cook for 2 minutes until melted. Fold over to enclose the filling.

Variation: Add shredded chicken or leftover braaied meat with the cheddar.

Recipe 2: Lemon Butter Chicken with Boiled Eggs

By The South African Poultry Association (SAPA)
Serves: 2

INGREDIENTS

• 4 eggs
• 2 chicken breasts
• 45ml (3 tablespoons) cake flour
• olive oil, for frying
• salt and pepper
• 60ml (¼ cup) butter or margarine
• 2 garlic cloves, crushed
• 125ml (½ cup) chicken stock
• zest and juice of 1 lemon

METHOD

1. Boil eggs for 6 minutes for soft centres, cool under running water, and peel.
2. Slice each chicken breast into two thinner pieces, coat in flour.
3. Fry chicken in oil over medium-high heat for 4 minutes per side until golden. Season and set aside.
4. Add butter and garlic to the pan, fry for 1 minute, then stir in stock, scraping the base. Bring to the boil.
5. Add lemon zest and juice, return chicken and eggs, and heat through.

Serving Suggestion: Pair with steamed green beans and rice, couscous, or pasta, garnished with parsley and lemon slices.

Follow EGGcellentFood on Facebook or @eggcellentfoodsa on Instagram for more recipe inspiration. Visit www.sapoultry.co.za for tips, nutrition facts, and more egg-based ideas.