Everyone knows by now that breakfast is the most important meal of the day, and yet, too many still skip it almost every day. That is just not right! But here’s this Healthy sweet potato savoury breakfast bowl to the rescue!
Why eating breakfast?
Eating breakfast will not only provide you with energy to get your day going, but it also helps your body metabolism work properly, and it helps you maintain your weight. Crazy, right? But it’s true. People who skip breakfast have a much higher chance of getting fat. One of the (many) reasons why, is because if you don’t eat for too long (all night + all day), your body goes into “famine” mode, and whatever you put in your mouth next will go into storage (i.e., fat cells) instead of being spent right away, because it just doesn’t know when the next meal will come next, so it’s safer to store most of it away. Another really important reason is that going too long without eating causes a lot of stress on your organs and metabolism, and stress makes us produce a hormone called cortisol, which in turn produces a chain of event that makes our body store more fat, especially in the belly area. Plus, when we don’t eat regularly, our blood sugar levels are wonky and that makes us grumpy.
Some people say they’re not hungry in the morning, but that is just because they are usually not eating. Once you get in the habit of eating some good food in the morning, your body will ask you for it. Sugary cereal is not a healthy option, but there are so many other options out there (check out these 15 healthy breakfast ideas), like an oatmeal bowl, or even pancakes. Today I’m going to show you one more option, which can easily be adapted depending on what you have in the fridge. The trick is to cut everything small so that it cooks quickly.
If you eat eggs, you can add an egg on it (just make sure it’s organic and free-range, as these eggs contain more nutrients and are also not cruel like the cheap commercial egg production. If you don’t eat eggs, then maybe add some roasted mushrooms instead. The possibilities are really up to you, but taking an extra 10 minutes to make yourself a proper breakfast is important and will make you and your body much happier. 🙂
Note: What is aged garlic? It’s when the garlic cloves are starting to look a bit old and dehydrated (but not rotted). As it turns out, that is when garlic contains the most nutrients! So, don’t throw out that old garlic and use it in your favourite dishes!
Sweet Potato Savoury Breakfast Bowl | Vegetarian, vegan option
This recipe is for one, but you can easily double it or quadruple it if needed.
- 1 small organic sweet potato washed, cut into small cubes
- 1/3 cup Brussel sprouts washed, trimmed, and cut in half or in quarters, depending on their size
- A big handful of baby spinach washed
- 2 aged garlic cloves minced
- Naturally fermented sauerkraut
- 1 organic free-range egg (vegetarian option)
- 7 mushrooms sliced (vegan option)
- organic sprouts (I used radish sprouts)
- extra-virgin olive oil for cooking
- Sea salt + pepper (a pinch each)
- Warm a medium size pan on medium heat, once it's warm enough, reduce the heat just a bit, add a generous drizzle of olive oil and immediately add the small sweet potato cubes.
- Spread it around in order to have only 1 layer of potatoes. Don't touch them for 4-5 minutes, or until they start looking roasted on the edge.
- A few minutes into cooking the potato cubes, add the Brussel sprouts, the minced garlic, and cover the pan with a lid.
- Then using a spatula, flip everything in the pan for a few more minutes, until it's cooked and roasted. Add a pinch of sea salt and pepper, mix.
- In the meantime, prepare your bowl (or plate), by adding a handful of baby spinach at the bottom, and put the cooked potato/Brussel sprout mixture on top.
- Using the same pan, add a bit more olive oil and immediately drop an egg in it. Wait until the edges start looking crispy and there is no more raw white egg on top. Add a small pinch of salt and pepper on top. Either serve right away, or flip over for 5 seconds, then use a spatula to remove and put on top of your bowl.
- Add a little bit of sauerkraut and some sprouts. Enjoy right away
Note: I do not believe anyone should worry about counting calories, but here is the nutritional information for one serving
Calories: 236kcal | Fat: 4g | Saturated fat: 1g | Cholesterol: 163mg | Sodium: 356mg | Potassium: 1192mg | Carbohydrates: 37g | Fiber: 7g | Sugar: 9g | Protein: 13g | Vitamin A: 20310% | Vitamin C: 41.4% | Calcium: 102% | Iron: 3.5%