By Cat, Jan 2016 (Photo, right, from from Incredible Seeds)
What do you like to eat for breakfast? Perhaps a bowl of cereal or oatmeal? A piece of toast? Some fruit? A smoothie? Or the old traditional farm breakfast of eggs, bacon (or ham or sausage), fried potatoes, toast and jam?
However, with the exception of a colorful fruit and/or veggie protein smoothie, these breakfast options don’t provide a broad spectrum of micro- and phyto-nutrients nutrients. Why not give this amazing breakfast a try, one of these weekends?
Today’s featured article in the Learning Herbs newsletter (1) is about getting enough micro- and phyto-nutrients from whole foods in your daily diet (not from supplements), with a sample recipe which I have adapted below. For more on nutrients in whole foods, see my article: Ancient Medicine through Food, and/or the Learning Herbs article (2)
The Learning Herbs article makes an important and revealing comparison of micro- and photo- nutrients (2):
“When thinking about micronutrients, we need to think about getting enough of one food to give us adequate amounts of each nutrient. … When thinking about getting enough phytonutrients in our diet, it’s less about getting enough of one plant and more about getting a little bit of a wide diversity of plants.”
To get enough of these nutrients in your diet, be sure to consume from each whole food category every day, and eat a wide variety of these foods from day to day:
- plant or animal protein foods,
- plant or animal fats or fatty foods,
- whole-grains, nuts and seeds
- colorful vegetables,
- colorful fruits,
- herbs and spices
The following breakfast recipe and serving suggestions includes all of the above.
Sweet potato, kale and eggs breakfast
This vegetarian (but not vegan) recipe serves 2 – 4, and is elegant enough for a breakfast party or brunch.
Ingredients & Equipment
- ½ onion, sliced
- 3 or more cloves of garlic, minced
- 1 medium sweet potato, cut into ¼ inch rounds then cubed
- pinch nutmeg (optional)
- 1 tsp thyme
- 1 tsp rosemary
- ½ tsp unrefined sea salt
- 2 Tbsp olive oil, divided
- 3 – 5 leaves of kale, chopped well
- 2 – 4 farm fresh eggs from pastured hens
- 1 Tbsp olives, minced (especially brined, rather than canned olives)
- 2 Tbsp sun dried tomatoes, minced (for convenience, buy these in a jar)
- black pepper, preferably whole, to be ground just prior to serving
- Garnish options:
- Colorful fresh fruit of the season, served in bite-size pieces; choose from apple, pear, grapes, blueberries, raspberries, orange or tangerine segments, cantaloupe, watermelon, banana, papaya, peach, plum, apricot, etc..
- Sour cream
- Oven-proof, heavy-bottomed skillet such as a cast iron skillet, with a lid (or improvise a lid with aluminum foil or a cookie sheet)
- small bowls
- Prep: Preheat oven to 350°F.
- Slice the onion crosswise; mince the garlic and set these aside.
- Dice the sweet potato; wash, rinse and chop the kale and set these aside, separately.
- Mince the olives and sundried tomato and set aside in a small bowl.
- Set aside the herbs, salt, and nutmeg (if using).
- Cook: Place 1 Tbsp of olive oil in skillet with a lid. Add the onions and garlic, stir well to coat the onions with oil.
- Place in small bowl: 1 Tbsp olive oil, the cubed potatoes, herbs and salt. Stir/toss well to coat. Add this to the skillet, leaving the onions on the bottom of the pan (otherwise they may burn).
- Bake, uncovered, for 30 minutes or until the potatoes are cooked through.
- Add the chopped kale. Stir well. Continue to bake uncovered for 5 minutes or until the kale is gently wilted.
- Add the cracked eggs individually to the pan. Top with the olives and tomatoes. Lightly salt the eggs.
- Cook, covered, for an additional 7-8 minutes or until the eggs are cooked to your preference.
- Finish and serve: Remove from oven; lightly dust with freshly ground pepper. Serve immediately, garnishing each plate with fruit and/or nuts. Pass sour cream for those who wish to add it.
- Healthy Breakfast: Sweet Potatoes, Kale and Eggs – LearningHerbs recipe, Copyright © 2016 LearningHerbs. ( learningherbs.com/newsletter/healthy-breakfast-recipe