5 WITH 1

Food & Home - - Contents - RECIPES BY CLAIRE FERRANDI AND DASHANIA MURUGAS STYLING BY CLAIRE FERRANDI PHO­TO­GRAPHS BY DY­LAN SWART DI­ETARY AD­VICE BY MARYKE GAL­LAGHER, RD SA (BSC DIET, MNUTR)

Egg-cel­lent cre­ations for ev­ery meal

We’re think­ing out of the box this World Egg Day on 12 Oc­to­ber with a se­lec­tion of fresh and in­ter­est­ing dishes, as well as keep­ing you in the know with the lat­est di­etary find­ings on this hum­ble yet hearty in­gre­di­ent

POACHED, BOILED, FRIED OR SCRAM­BLED?

A large poached egg con­tains 70 calo­ries (297kJ), 5g to­tal fat and 1,5g sat­u­rated fat, while a large egg scram­bled in but­ter con­tains 102 calo­ries (427kJ), 7,4g to­tal fat and 2,2g sat­u­rated fat. An egg fried in but­ter con­tains slightly less kilo­joules and fat than a scram­bled egg, but still more than poached or boiled eggs. Re­plac­ing scram­bled eggs with poached eggs for break­fast ev­ery day will save you 170 calo­ries (740kJ) a week and will also en­sure that you con­sume less sat­u­rated fat.

TURMERIC EGG CRÊPES WITH CRISPY SPRING ONION AND CURRY MAY­ON­NAISE

Serves 4 EASY 40 mins

WHAT YOU NEED

CRISPY SPRING ONION canola oil, to fry

4 spring onions, finely sliced salt, to taste

CURRY MAY­ON­NAISE

240g tangy may­on­naise

8g (1 tbsp) medium curry pow­der 6g (4 tsp) fresh dill, finely chopped

EGG CRÊPES

75g cake flour

2g (½ tsp) ground turmeric 2 eggs, beaten

250ml (1 cup) dairy/soya milk salt, to taste

4 – 6 crispy fried eggs edi­ble flow­ers, to gar­nish (op­tional) baby kale leaves, to gar­nish (op­tional)

HOW TO DO IT

1 For the crispy spring onion, add enough canola oil to cover the base of a small pot to about 2cm in depth. Place over medium heat. Add the sliced spring onions and fry un­til they stop bub­bling, about 1 minute. Use a slot­ted spoon to re­move the spring onion slices from the pot and place on pa­per towel to ab­sorb ex­cess oil. Sea­son with salt to taste. Set aside un­til ready to serve.

2 For the curry may­on­naise, com­bine all of the may­on­naise in­gre­di­ents to­gether in a small bowl. Cover with cling film and set aside un­til needed.

3 For the egg crêpes, whisk the flour, ground turmeric and 2 eggs to­gether in a medium bowl. Slowly whisk in the dairy/soya milk to avoid lumps. Sea­son with salt to taste. The bat­ter should be quite runny – the thicker the bat­ter, the thicker the crêpes will be.

4 Grease a non-stick fry­ing pan with cook­ing spray and place over medi­umhigh heat. Pour 45ml (3 tbsp) of the bat­ter into the heated fry­ing pan. Swirl the pan around to spread the bat­ter out into a thin layer. Cook over medium-high heat un­til bub­bles start to burst on the sur­face of the crêpe. Care­fully flip the crêpe over and cook on the op­po­site side. Re­move from heat and trans­fer to a serving plat­ter. Re­peat with the re­main­ing bat­ter.

5 Place a crispy fried egg in the cen­tre of each crêpe. Fold the bot­tom half over the egg and tuck the sides un­der­neath to cre­ate a pouch. Driz­zle with the curry may­on­naise and sprin­kle with the crispy spring onion. Gar­nish with the edi­ble flow­ers and baby kale leaves, if de­sired.

COOK’S TIP

For the crispy fried eggs, all you need is a lit­tle canola oil in a hot pan. Break the eggs into the oil and al­low them to shal­low-fry un­til the edges are golden, about 3 min­utes. You do not have to turn the eggs un­less you pre­fer them well-done.

DUKKAH-SPRIN­KLED POACHED EGGS WITH ZUC­CHINI FRIT­TERS AND CRISPY PROSCI­UTTO

Serves 2 – 4 EASY 45 mins

WHAT YOU NEED

ZUC­CHINI FRIT­TERS

2 eggs, beaten

400g zuc­chini, grated zest of 1 le­mon

30ml (2 tbsp) le­mon juice

230g chick­pea flour salt and freshly ground black pep­per, to taste

oil, to fry

CRISPY PROSCI­UTTO 30ml (2 tbsp) olive oil 8 – 12 slices prosci­utto

TO SERVE

4 – 6 very fresh eggs, poached 40 – 60g dukkah le­mon wedges, to serve

HOW TO DO IT

1 For the zuc­chini frit­ters, com­bine the 2 beaten eggs along with the re­main­ing frit­ter in­gre­di­ents to­gether in a medium bowl. Mix un­til well com­bined. Di­vide the mix­ture into 6 equal pieces. Shape each piece into a patty. Set aside.

2 Pour a glug of oil into a large fry­ing pan placed over medium heat. Add the frit­ters in batches and fry un­til golden brown on all sides. Trans­fer to pa­per towel to ab­sorb ex­cess oil.

3 For the crispy prosci­utto, heat the 30ml (2 tbsp) olive oil in a sep­a­rate fry­ing pan over medium heat. Add the prosci­utto slices and fry un­til crispy. Use a slot­ted spoon to re­move the prosci­utto from the pan and place on pa­per towel to ab­sorb ex­cess oil.

4 Serve the zuc­chini frit­ters topped with the crispy prosci­utto and poached eggs. Sprin­kle with the dukkah. En­joy with the le­mon wedges along­side.

COOK’S TIP

To poach the eggs, bring a medium pot of water to a boil. Add 15ml (1 tbsp) vine­gar to the pot. While the water is boil­ing, break an egg into a teacup. Set aside. Use a mix­ing spoon to swirl the water in the pot, creat­ing a well in the cen­tre. Gen­tly pour the egg into the well. Al­low to poach un­til cooked to your lik­ing; 3 min­utes for soft, 4 min­utes for medium and 5 min­utes for hard. Use a slot­ted spoon to re­move the egg from the pot and place on pa­per towel to ab­sorb ex­cess water.

EGG CLOUDS WITH CO­CONUT CREAMED KALE AND GLUTEN­FREE MUS­TARD TOAST

Serves 4 – 6 EASY 1 hr

WHAT YOU NEED

CO­CONUT CREAMED KALE

1 x 400ml tin co­conut milk oil, to fry

1 medium onion, peeled and chopped 200g kale, finely chopped 1 gar­lic clove, peeled and minced salt and freshly ground black pep­per, to taste

EGG CLOUDS 4 – 6 eggs salt, to taste

MUS­TARD TOAST whole­grain mus­tard, to spread 4 – 6 slices gluten-free bread, toasted

freshly grated Parme­san, to serve le­mon wedges, to serve

HOW TO DO IT

1 For the co­conut creamed kale, place the co­conut milk in a medium saucepan. Bring to a gen­tle sim­mer over medium heat un­til the co­conut

milk has re­duced by a ⅓ and thick­ened slightly. Re­move from heat and set aside un­til needed.

2 Pour a glug of the oil into a large pan. Add the chopped onion and sauté over low heat un­til soft and translu­cent, about 5 min­utes. In­crease the heat and add the chopped kale and gar­lic. Cook briefly over high heat un­til the kale is cooked but still re­mains bright green in colour. Add this mix­ture to the re­duced co­conut milk. Sea­son to taste. Set aside.

3 For the egg clouds, pre­heat the oven to 180˚C. Grease 4 – 6 ramekins with cook­ing spray. Set aside un­til needed. Line a bak­ing sheet with bak­ing pa­per and spray with non-stick cook­ing spray. Set aside un­til needed.

4 Sep­a­rate the eggs and place a yolk in each of the ramekins. Place the egg whites in a scrupu­lously clean and dry bowl. Use a free-stand­ing mixer or an elec­tric hand-held beater to whisk the egg whites un­til stiff peaks form. Spoon 4 – 6 dol­lops of the whipped egg whites onto the pre­pared bak­ing sheet. Make a well in the cen­tre of each dol­lop. Bake in the pre­heated oven un­til they turn slightly brown, about 6 min­utes. Re­move from oven and drop an egg yolk into each of the wells. Re­turn to the oven and bake un­til the yolks are cooked, about

2 – 3 min­utes. Re­move from oven and sea­son to taste with the salt. Set aside. 5 For the mus­tard toast, spread the whole­grain mus­tard over the toasted slices of gluten-free bread.

6 Sprin­kle the egg clouds with the freshly grated Parme­san. Serve with the co­conut creamed kale, mus­tard toast and le­mon wedges along­side.

EGG SALAD WITH SUN-DRIED TOMATO-AND-CASHEW NUT PESTO AND BROC­COL­INI

Serves 4 – 6 EASY 40 mins

WHAT YOU NEED

PESTO

190g mar­i­nated sun-dried toma­toes, oil re­served

50g cashew nuts, toasted + ex­tra, to gar­nish

20g Parme­san, finely grated 1 gar­lic clove, peeled and minced

BROC­COL­INI

30ml (2 tbsp) olive oil + ex­tra, to driz­zle

300g broc­col­ini salt and freshly ground black pep­per, to taste

TO AS­SEM­BLE

8 – 12 medium-boiled eggs, peeled and cut into slices

2 hand­fuls fresh peas salt and freshly ground black pep­per, to taste pur­ple basil flow­ers, to gar­nish (op­tional)

8 – 12 slices whole­grain bread, toasted and cut into strips

HOW TO DO IT

1 For the pesto, place the sun-dried toma­toes, toasted cashew nuts, finely grated Parme­san and minced gar­lic in a blender. Pulse briefly un­til com­bined. Add the re­served oil from the toma­toes and blitz to a chunky paste. Set aside. 2 For the broc­col­ini, heat a grid­dle pan over high heat. Once the pan is smok­ing hot, brush the pan with the 30ml (2 tbsp) olive oil. Place the broc­col­ini in the pan and grill un­til slightly charred in places, about 2 min­utes. Re­move from heat and sea­son to taste.

3 To as­sem­ble, ar­range the charred broc­col­ini in a large serving bowl.

Top with the slices of boiled egg and dol­lops of the pesto. Add the fresh peas, cashew nuts and a driz­zle of the olive oil. Sea­son to taste. Gar­nish with the pur­ple basil flow­ers, if de­sired. Serve with the strips of toast.

CHICK­PEA FLOUR FLAT­BREAD TOPPED WITH GAR­LICKY YO­GHURT, FRIED EGGS, VINE TOMA­TOES AND OLIVES

Serves 2 EASY 40 mins

WHAT YOU NEED

FLAT­BREAD

250g chick­pea flour

6g (2 tsp) psyl­lium husk pow­der

5g (1 tsp) bak­ing pow­der

1g (½ tsp) fine salt

6g (2 tsp) cumin seeds, crushed 240ml water

YO­GHURT

250g low-fat plain yo­ghurt zest of 1 le­mon

1 gar­lic clove, peeled and minced salt and freshly ground black pep­per, to taste

TOP­PINGS

2 – 4 fried eggs vine toma­toes, char­grilled hand­ful fresh co­rian­der leaves 100g pit­ted black olives, drained and chopped

100g pit­ted green olives, drained and chopped sumac, to sprin­kle za’atar, to sprin­kle (find at wool­worths.co.za) olive oil, to driz­zle le­mon wedges, to serve

HOW TO DO IT

1 For the flat­bread, pre­heat the oven to 230˚C. Line a bak­ing sheet with bak­ing pa­per. Set aside un­til needed. Com­bine the chick­pea flour, psyl­lium husk pow­der, bak­ing pow­der, salt and crushed cumin seeds to­gether in a bowl. Whisk to re­move any lumps. Add the water and stir un­til well com­bined. Set aside to rest for 5 min­utes be­fore stir­ring again. The aim is to cre­ate a thick, wet mix­ture that is sim­i­lar to cake bat­ter.

2 Pour the mix­ture into the pre­pared bak­ing sheet. Use an off­set spat­ula to spread the mix­ture into an oval shape of about 1,5cm in thick­ness.

3 Bake in the pre­heated oven un­til crisp, about 5 min­utes. Re­move from oven and set aside to cool slightly.

4 For the yo­ghurt, com­bine all of the yo­ghurt in­gre­di­ents in a serving bowl. Set aside un­til needed.

5 To as­sem­ble, spread a layer of the yo­ghurt over the sur­face of the flat­bread. Top with the fried eggs, char­grilled vine toma­toes, fresh co­rian­der leaves, and chopped green and black olives. Sprin­kle with the sumac and za’atar, and driz­zle with the olive oil. Serve with the le­mon wedges along­side, for squeez­ing.

TURMERIC EGG CRÊPES WITH CRISPY SPRING ONIONAND CURRY MAY­ON­NAISE

DUKKAH-SPRIN­KLED POACHED EGGS WITH ZUC­CHINI FRIT­TERS AND CRISPY PROSCI­UTTO

EGG CLOUDS WITH CO­CONUT CREAMED KALE AND GLUTENFREE MUS­TARD TOAST

EGG SALAD WITH SUN-DRIED TOMATO-AND-CASHEW NUT PESTO AND BROC­COL­INI

CHICK­PEA FLOUR FLAT­BREAD TOPPED WITH GAR­LICKY YO­GHURT, FRIED EGGS,VINE TOMA­TOES AND OLIVES

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