Start your morning off right with this delicious and vitamin packed Sweet Potato + Kale Breakfast Stir Fry topped with a runny egg. These super foods will fuel you for your day ahead, and you’ll feel good about what you just ate.
My mom always said to make sure you had as many different colors on your plate as you could, and then you could be sure you were getting all of the nutrients and vitamins you needed to be healthy. I still think of that to this day, and I do think it’s great advice. A colorful plate is going to be a healthy plate, and I think the colors in this Sweet Potato + Kale Breakfast Stir Fry are just gorgeous. Not surprisingly, this meal is so incredibly good for you and is the perfect way to kick off your day.
Why Is Kale Good For You?
I know everyone KNOWS kale is good for you. I mean, it’s everywhere you look and it’s all people have been talking about for years. But do you know WHY kale is good for you? Probably not. Let me fill you in:
»Not only is kale incredibly high in fiber, but it has zero fat.
»A little more than a cup of kale has 14% of your daily calcium, 659% of your daily vitamin A and more than 900% of your daily vitamin K. Holy cow!
»When cooked it offers more iron per ounce than beef.
These are just a few of the examples of how kale can benefit your health, so don’t let this substantial leafy green be the fad of yesterday. Figure out how to add it to your diet, and your body will thank you.
Why Is The Sweet Potato Good For You?
Our second super star today is the sweet potato. Some people say that the orange variety is a yam, some say both sweet potatoes and yams can be orange, and some say there is no difference between the two - it just depends on where you live as to what it is called. I, personally, fall in the last category. Supposedly yams are sweeter than a sweet potato, but isn’t that just splitting hairs? I mean, it’s called a SWEET potato, for a reason.
So, what is so awesome about the spud that has been called the world’s healthiest food, and why should you eat it? There are a few reasons:
»For a super healthy food, they are readily available and inexpensive, which means you don’t have to break the bank to eat well.
»They are a great source of vitamin C, which does more than just keep away the cold and flu viruses. Vitamin C is super important for bone growth, tooth growth, blood cell formation and digestion. They are also rich in Vitamin D, which is also important in bone growth.
»They are a great source of potassium, magnesium and iron.
»Sweet potatoes are naturally sweet, but since their sugars are slowly released into the blood (unlike a dose of artificial or processed sugars) it won’t give you a blood sugar spike or the fatigue and weight gain that go along with it.
Again, just a few of the benefits are listed here, but I think you can see that only good can come from eating the mighty sweet potato.
I’ve designated this a “breakfast stir fry”, but this would obviously be a great meal at any time of day. As is, it would be a delicious and easy dinner, but you could also substitute the egg for sausage or a grilled chicken breast. If you like a runny yolk, though, there’s no substituting that. It mixes in with the warm stir fry veggies and makes its own sauce that is velvety and creamy, heightening the wow factor and flavor of every bite.
Kale, similar to spinach, cooks down a lot once you start sauteing it. So, don’t be alarmed that your raw kale looks like a ton of kale to begin with. It will cook down by about half, and you’ll probably wish you made more. I know I always do.
So, what do you think? Are you going to give this nutritious and delicious stir fry breakfast a shot? You’ll love it! I promise.
Try these other great breakfast recipes featuring kale and sweet potatoes:
Whole30 Sweet Potato Breakfast Bowl from Paleo Gluten Free Eats
Healthy Kale Egg Breakfast Cups from Taste and See
Breakfast Stuffed Sweet Potatoes from Smile Sandwich
Tomato, Kale and Parmesan Baked Eggs from The Roasted Root
Vanessa at The Cheerful Kitchen
Yields 2 Servings
Start your morning off right with this delicious and vitamin packed Sweet Potato + Kale Breakfast Stir Fry topped with a runny egg.
5 minPrep Time
15 minCook Time
20 minTotal Time
Save Recipe5 based on 1 review(s)
Ingredients
- 1 bunch of kale, washed thoroughly
- 1 medium sweet potato
- 1 medium brown onion
- 1 cup of cherry or grape tomatoes
- Olive oil or coconut oil for sauteing
- Salt & pepper for seasoning
- Coconut oil or butter for cooking eggs
- 2 eggs, preferably organic and fresh
Instructions
- Remove the hard stems from the kale leaves, then slice the kale into thin strips width wise. Set aside.
- Peel the sweet potato and then slice it into 1/4 inch thick slices. Cut those slices into match sticks, or really whatever shape you want. Just make them small enough and thin enough to match your onions.
- Cut your onion in half and then cut off the top of each half, not the end with the roots. Remove the outer layer and skin. Slice each half into thin strips about a 1/4 inch thick.
- Halve your tomatoes and set them aside for later.
- Heat a large pan to medium/high heat, then add 1 tablespoon of olive or coconut oil. When the pan is hot, add all of your veggies and stir around to coat in the oil. Season with a pinch of salt and a pinch of pepper, then let them sit for two minutes without touching. Stir and let sit another two minutes without touching. You want your veggies to be brown on the outside but not get mushy. The sweet potato pieces should still hold their shape and have a bit of bite to them when you're done.
- After about six minutes, throw in your tomatoes, stir and then let it sit again for another two or three minutes. The tomatoes are just getting heated through.
- When your stir fry is done, turn the heat off and set it aside.
- Heat a medium sized pan to low/medium and add your coconut oil or butter. When the pan is hot, crack in your eggs and turn the heat down to low. Let the eggs sit undisturbed for about two or three minutes. When the edges of the egg have set and you can get a spatula under it without the yolk sliding all over, carefully flip it over and cook for one minute on the other side. This will give you an over easy egg. Season your eggs with salt and pepper.
- To plate, put half of the stir fry on each of two plates and then top with an egg. Enjoy!
Looking for other healthy recipes? Try these:
Chickpea Meatballs with Quick Marinara
Mashed Sweet Potato + Sauteed Greens with a Runny Egg
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