Sweet Potato Egg Nests
You heard it here first folks!
breakfast egg nests are the new egg toasts
and here's why we think you should jump on the bandwagon ...
Its hard to beat out the top dog of breakfasts - the classic egg and avocado toast. But what if I told you, this recipe takes 10 minutes to make, is made up of all whole, unprocessed ingredients (unlike your toast or bagel), great for weight loss, maintaining blood sugars, fun for kids and you'll be left completely satisfied and energized for the day! Sold yet?
Okay, so if you're still on the fence, check out the list of health benefits sweet potato's provide
that'll leave you feeling good about -
reboot with
sweet potato
1. High in fiber, aiding in weight loss
Sweet potatoes contain twice as much fiber than other potatoes, providing 7 grams of fiber per serving.
2. Antioxidant Powerhouse to fight off diseases
Sweet potatoes are also an antioxidant powerhouse, containing vitamin C, vitamin E and beta carotene which are important in disease prevention and longevity. Beta carotene is responsible for the sweet potatoes bright orange flesh. This antioxidant is a form of vitamin A that is also known for having anti-inflammatory properties and providing benefits for your vision.
3. Heart healthy
they contain significant vitamin B6, which is a vitamin that is crucial for keeping the arteries healthy and flexible to allow blood to flow freely. The potassium in sweet potatoes also contribute to decreasing blood pressure by eliminating sodium from the body, maintaining fluid balance and regulating heart rhythm.
4. Controlling Blood sugar + boosting energy
For as sweet as they are, sweet potatoes have a low glycemic index. This means sweet potatoes release sugar slowly into the bloodstream unlike other starchy foods that elevate or spike blood sugar rapidly after they are metabolized into sugar. Therefore, sweet potatoes are even a great starchy food for regulating blood sugars in people with type 2 diabetes.
5. high in manganese
As if that weren't sweet enough, sweet potatoes are a terrific source of manganese. Manganese helps the body metabolize carbohydrates and thus further helps to maintain healthy blood sugar levels. Manganese can even stabilize your appetite and also help the body utilize antioxidants!
Ask the RD: how do you like your sweet potatoes?
I love making a healthier version of mashed potatoes using cooked sweet potatoes, garlic and Italian seasoning. Sweet potatoes great even cut into discs and used for "buns" for a turkey or veggie burger. Sweet potatoes are great to have in the morning for breakfast. This may sound weird but with their low glycemic properties, they really give me a sustainable reboot throughout the day! A few ways I love to do so are by steaming and then freezing chopped sweet potato to add into my morning smoothies (sweet potato pie smoothie anyone?)! They make smoothies into a complete meal, make the consistency super creamy and fuel you with healthy carbohydrates and fiber to keep you full and energized without spiking your sugars. However being a savory kinda girl, my favorite breakfast go-to are these delicious sweet potato breakfast egg nests (yes, they taste as amazing as they look, I promise!) -
Sweet potato egg nests
Recipe By Dietitian: Taylor Johnson, RD, LDN
Recipe Type: breakfast, post workout snack
Serves: 4 egg nests
Dietary restrictions this recipe meets: gluten Free, dairy free, vegetarian, paleo
RD TIP: If you can, buy organic sweet potatoes (to eliminate pesticide exposure) and keep the peel of the sweet potato on when spiralizing! The skin actually provides 2-6 times more fiber and nutritious!
directions
ingredients
- 1 large organic sweet potatoes, scrubbed and spiralized
- 3 scallions, chopped
- 4 small organic, pasture raised eggs (I get my eggs from Vital Farms)
- 1 tbsp EVOO
- 1/8 tsp. paprika powder
- Freshly ground black pepper + salt to taste
- Handful of fresh cilantro to garnish
- Dash cayenne pepper (optional)
- Sliced avocado (optional)
Heat oil in a cast iron skillet, add the spiralized sweet potato, sprinkle black pepper, paprika, cayenne and fry on medium heat until tender. (may need to cover skillet to help steam and cook sweet potato faster)
Once tender, form four little “nests” (using a pair of tongs), create a "well" in the sweet potato nest and crack an egg into each one of them.
Cover and cook 5-7 minutes or until egg white and yolk is cooked until desired consistency.
(TIP: keep an eye on the edges of the sweet potato nests as they cook in the cast iron skillet as it might start to burn. Spray a generous amount of EVOO spray around the edges of the sweet potatoes and keep the lid on to keep the moisture in to prevent from burning)
Sprinkle with chopped scallions, cilantro, and a slice of fresh avocado and serve immediately. Reboot + Enjoy!
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XO - ROOTS REBOOT
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