By Jana du Plessis

What would our baked goods be without the binding power of an egg? What would breakfast be without that scrambled or fried egg on toast? Eggs are pretty awesome, yet there’s still debate as to whether or not this versatile protein source is a healthy part of our diets.

The egg stats

From a health point of view, eggs are filled to the brim with good-for-you nutrients and minerals. All nine essential amino acids (that’s the protein) are present in eggs, making them an excellent source of this muscle-building macronutrient. Then there’s the choline, which is important for cellular function, the liver and the delivery of nutrients to all areas of your body. They’re also packed with vitamin D (essential for maintaining healthy bones) and vitamin B₁₂ (which helps to regulate the nervous system and prevent fatigue). All in all, eggs are high in good-quality protein and a long list of vitamins and minerals.

A yolky business

The controversy regarding eggs comes in when we look at their fat content – saturated fat in particular. Research shows that saturated fat (the type of fat found in animal products) is an offender when it comes to raising cholesterol levels. The reason weight-watchers eat egg-white omelettes? An egg’s yolk houses its fat and cholesterol. But, as an important side note, the yolk is also where the fat-soluble vitamins A, D and E are found. If you don’t eat the yolk, you’ll be missing out on most of the egg’s nutrients, as well as 40% of its protein content.

Be aware and take care

We know that eggs are any bodybuilder’s best friend and a baker’s favourite sidekick, and who can resist that luscious yolk running over your eggs Benedict? Their utter yumminess and health benefits are great reasons to enjoy eggs regularly. They fall into the same food group as meat, poultry, fish and legumes. However, those who suffer from high cholesterol or are trying to lose weight should probably limit how many eat eggs they eat.

The post An egg-cellent question: What’s the deal with eggs? appeared first on MyKitchen.

Beans, beans,the magical fruit… Okay, well, they’re not a fruit, but they sure are magical and we’d like to show you just how great, yummy and diverse they really are.

KIDNEY BEANS

Dark reddish-brown and shaped like kidneys (obviously), their soft, creamy flesh works well in spicy dishes.

Best for: Bulking up chilli con carne (or making a veggie version); an attractive addition to salads; the base of rajma curry

BLACK-EYED PEAS

Technically beans, these small, pale legumes have a black ‘eye’ where they were joined to the pod. Popular in the Southern US, they are originally from West Africa.

Best for: Pairing with pork and leafy greens; adding bulk to stews

CANNELLINI BEANS

These also go by the name of ‘white kidney beans’ because of their shape, or ‘Italian beans’ because of their origin. They have a smooth texture and nutty flavour.

Best for: Key ingredient in minestrone; perfect for cassoulet (French stew)

SUGAR BEANS

Small brown beans with red streaks, they are related to Italian borlotti and Mexican pinto beans. These are the most common dried beans available in most supermarkets.

Best for: Quintessential Durban curry; Mexican refried beans

BUTTER BEANS

These large, cream-coloured beans are called ‘lima beans’ in the US. They have a soft, floury texture when cooked.

Best for: Stews and casseroles; delicious vegetarian pâté

BLACK BEANS

Small, dark beans with a dense, meaty texture. Not to be confused with douchi – fermented, salted black soybeans, a staple of Cantonese cooking.

Best for: Mexican classics such as burritos and enchiladas; Southern-style beans and rice

SOYBEANS

Pale, round beans originating in East Asia. Traditionally turned into tofu, tempeh and miso; today also used to make soy milk and meat substitutes. Fresh, green soybeans (edamame) are rare in SA, but dried soybeans are available at most grocers.

Best for: Making your own veggie burgers; growing bean sprouts

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Tomorrow is Wellness Wednesday, and a healthy brekkie doesn’t get better than this gorgeous bright-blue smoothie. It’s yummy, filling and antioxidant-rich to boot!

MAKES one 500 ml jar // COOKING TIME 10 mins

INGREDIENTS
1 banana, frozen in chunks
1 cup blueberries, plus extra to garnish
2 tbsp walnuts (about eight), plus extra to garnish
1 cup coconut milk or yoghurt
1 tsp ground cinnamon
Raw honey, optional, to taste
2 tbsp chia seeds
Coconut flakes, to garnish
Mint, to garnish

METHOD
1. Blend together the banana, blueberries, walnuts, coconut milk or yoghurt and cinnamon until smooth. Taste to see if it needs a bit of sweetener – if so, add a teaspoon or two of honey.
2. Mix the chia seeds into the smoothie mixture, pour into a mason jar, screw the lid closed and refrigerate for 30 minutes until the chia seeds have swelled.
3. Garnish with blueberries, walnuts, coconut flakes and mint, and serve.

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If there is one meat-free meal we can never resist here at MK, it’s a sweet potato stew. Add some protein-packed lentils and some tortilla bites for fibre, and you have yourself a meal that’s nutrient-rich, good for the system, conscious and absolutely delicious.

SERVES 4 // COOKING TIME

INGREDIENTS
1½ cups oil, for frying
1 medium leek, finely sliced
2 medium carrots, finely sliced
1 stalk celery, finely sliced
1 large onion, finely diced
2 cloves garlic, finely chopped
2 cups vegetable stock
2 cups brown lentils
2 medium sweet potatoes, diced
Salt and black pepper
Juice of 1 lemon
1 tbsp parsley
2 tortilla wraps

METHOD
1. Heat ½ cup of oil in a pot and add the vegetables. Then add the garlic, stock and lentils. Simmer for 10 minutes
2. Add the sweet potato and simmer until just soft. Season and add lemon juice. Garnish with parsley.
3. Heat 1 cup of oil in a pot. Slice the tortillas into triangles and deep-fry until golden and crispy.
4. Drain on paper towel and serve with the soup.

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Believe it or not, the hot summer months are the perfect time to make your own bread. The warm air will help you dough to rise amazingly. And a consommé is a great way to lightly start a meal as well.

SERVES 4

INGREDIENTS
For the soup
1 kg tomatoes, quartered
2 celery stalks, chopped
4 carrots, peeled and chopped
1 red pepper, cored and chopped
2 large onions, peeled and chopped
2 garlic cloves, peeled and chopped
1 cup vegetable stock
2 tbsp tomato paste
1½ tbsp sugar
100 ml white wine
2 tsp parsley
2 tsp thyme
Juice of 1 lemon
Salt and black pepper
For the bread
250g cake flour, plus extra for dusting
1 tsp instant yeast
1 tsp sugar
Pinch of salt
70 ml lukewarm water
¼ cup rosa tomatoes, halved
2 tsp basil, chopped

METHOD
For the soup
1. Combine all the vegetables and garlic in a pot over medium heat. Add the stock, cover and cook for 20 minutes.
2. Add the tomato paste, sugar, wine and herbs, cook for 15 minutes, then blend.
3. Sieve the mixture into a bowl through muslin. Do not squeeze. Discard the pulp and pour the soup into a warm pot. Add the lemon juice and season.
For the bread
1. Preheat oven to 180˚C.
2. Combine the flour, yeast, sugar and salt in a bowl. Make a well and pour in the water, kneading until a dough forms. Place the dough on a lightly floured surface and knead for 10 minutes until soft.
3. Place the dough in an oiled bowl, cover with a dish towel and leave to rise for 40 minutes.
4. Roll out thinly and scatter the tomatoes and basil on top. Shape and leave to prove. Place in the oven over a pan containing 200 ml water. Bake until golden brown and crispy. Serve warm with the soup.

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We absolutely love chilli poppers here at MK, and they are just as good baked in the oven  without any added oiliness. Stuffed with cream cheese and cheddar and then dipped into a coriander mayo… We know, we don’t have to say any more.

SERVES 4 // COOKING TIME 35 mins

INGREDIENTS
12 large jalapeño peppers, halved and seeded
150g cheddar, grated
100g cream cheese
Salt and pepper
½ cup mayonnaise
2 tbsp chopped coriander
1 tbsp lemon juice

METHOD
1. Preheat oven to 200ºC and place the jalapeños on a baking tray.
2. Mix the cheddar and cream cheese together and season. Spoon into the jalapeños.
3. Bake for 15 minutes, until the peppers are tender and the cheese is melted and golden.
4. To make the coriander mayo, mix together the remaining ingredients and season.
5. Serve the chilli poppers hot with the coriander mayo.

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