Breakfast Series: All About Eggs!

Hey there! I hope you’re enjoying the all of the breakfast ideas. While the Spelt Waffles and Oatmeal are awesome, easy, nutritious recipes, we also like to frequently include eggs as our breakfast.

First, lets talk about the nutrition in eggs:

• Great source of high-quality protein with about 6 grams per egg, helping to satisfy hunger
• Supply choline, important for fetal brain development and overall brain function and health
• Excellent source of selenium, which is thought to help prevent cancer, especially prostate cancer
• Excellent source of the minerals lutein and zeaxanthin, two caratenoids that are beneficial for eye health
• One of the only foods with naturally occurring Vitamin D

There has been quite a bit of controversy surrounding eggs in recent years. However, research such as this study by the Harvard School of Health in the Journal of American Medical Association, has proven there is no link between eggs and heart health in otherwise healthy people. Since my family is in overall good health, very active, and not eating a diet high in other unhealthy trans fats, I feel comfortable including them as a regular part of our diet.

If you decide to include eggs in your diet, try to get free-range pastured eggs when possible. They are much more nutritious than eggs from factory-raised chickens and they taste better!

Pastured, free-range eggs from Schilke Farm Market in Benton Harbor, MI

So, what are some creative ways to serve them up? Lately, my favorite way has been to combine them with sweet potatoes!

Sweet Potato Breakfast Hash with eggs

Sweet Potato and Veggie Hash with Eggs

Ingredients

1/2 sweet potato, peeled and diced small

Veggies of choice – broccoli, peppers, onions, mushrooms, spinach, zucchini

1 T. Butter, divided (grass-fed butter or ghee are great choices)

2 Eggs

Directions

Chop all veggies into uniform size pieces. Heat a pan to medium heat (I love my cast iron!) and melt butter or ghee in the pan and add sweet potato. Cook sweet potato, browning on all sides, for about 5-6 minutes. Add a little water to steam and cover the pan for a few minutes to help the potatoes cook through. Add remaining veggies and cook for an additional 3-5 minutes until all veggies are cooked through. In a separate pan, cook eggs to your liking (these are over-medium cooked in grass-fed butter). Plate the veggies and eggs together and enjoy!

Sweet Potato Cakes served with scrambled eggs, kale, and goat cheese

Sweet Potato Cakes with over-medium eggs

Sweet Potato Cakes

Ingredients

1 large sweet potato, peeled and shredded

2-3 egg whites depending on size of potato

Sea salt and freshly ground black pepper

Butter (grass-fed or ghee would be great options)

Directions

Shred sweet potato using a box grater and place into a medium-sized bowl. Mix in 2-3 egg whites and season with salt and pepper. Heat a pan (I use my cast iron) to medium heat and add butter to the pan to melt. Scoop sweet potato mixture into pan and form into “patties”. Cook 5-6 minutes on each side depending on thickness. Cover the pan for 1-2 minutes to help the potatoes cook through. Serve alongside eggs.

If you don’t have time for fresh-cooked eggs in the morning, try out some of these make-ahead recipes that are our favorites!

Broccoli, Kale and Cheddar Quinoa Cups

 Kid-Friendly Egg Muffins

 Bacon and Swiss Egg Casserole with Spaghetti Squash