A warming, fiber-rich skillet breakfast made with roasted sweet potatoes, wilted kale, and fresh herbs. Naturally sweet and savory, this dish supports energy, digestion, and inflammation control—no refined oils or processed ingredients.
Preparation Time
- Prep time: 10 minutes
- Cook time: 20 minutes
- Total time: 30 minutes
- Servings: 2 portions
Ingredients
- 1 medium sweet potato, peeled and diced
- 1 tablespoon extra virgin olive oil
- 1 cup chopped kale (stems removed)
- 1/2 red onion, diced
- 1 garlic clove, minced
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon cumin
- Sea salt and black pepper to taste
- Optional toppings: sliced avocado, fresh parsley, or a soft-boiled egg
Instructions
- Heat olive oil in a skillet over medium heat. Add sweet potatoes and cook for 10–12 minutes, stirring occasionally, until lightly browned and tender.
- Add onion and garlic. Sauté for 3 minutes until softened.
- Stir in kale, paprika, cumin, salt, and pepper. Cook for another 3–4 minutes until kale is wilted and fragrant.
- Taste and adjust seasoning. Serve warm, topped with optional avocado or egg.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | 250 kcal |
| Protein | 4 g |
| Fat | 10 g |
| Carbohydrates | 37 g |
| Fiber | 7 g |
| Sodium | ~200 mg |
| Cholesterol | 0 mg (without egg) |
Health Benefits
Blood sugar support and fullness
Sweet potatoes provide complex carbohydrates and resistant starch, which promote steady energy and satiety.
Reference: Ludvik B et al. (2004). Effect of Ipomoea batatas (sweet potato) on insulin sensitivity. Diabetes Care.
Anti-inflammatory and antioxidant-rich
Kale is high in vitamin K, C, and quercetin, helping reduce oxidative stress and support immune function.
Study: Podsędek A. (2007). Antioxidant activity of kale. Food Chemistry.
Gut health and detoxification
This hash is rich in soluble and insoluble fiber, which supports digestion and helps regulate elimination.
Source: Slavin JL. (2013). Nutrients – Fiber and Prebiotics.
Heart-healthy fats
Using extra virgin olive oil adds monounsaturated fats and phenolic compounds, which benefit cardiovascular health.
Reference: Estruch R et al. (2018). NEJM – Mediterranean Diet and Cardiovascular Risk.
Cooking Tips
- Make it oil-free: Sauté with a splash of water or low-sodium vegetable broth.
- Batch prep: Double the recipe and reheat in a skillet for quick weekday breakfasts.
- Add protein: Top with tofu, tempeh, or a poached egg to create a complete meal.
- Customize it: Try swapping kale for spinach, collards, or beet greens based on season.
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