Sweet Potato and Kale rosti with baked eggs

Don’t you just love it when two vegetables meet and it literally becomes love at first bite?! I have recently found this between kale and sweet potato. For me, flavour is everything in a dish- …closely followed by texture! Even as a child it was all about taste, I would raid my parents’ spice rack adding a little bit of ‘this’ and ‘that’ to enhance the flavour. I loved working out what worked well together and learned very quickly (as did my poor family) what didn’t!

I adore meat and could never give it up, however I will admit that sometimes a dish is better off without it- especially the one I am about to share. This is a one pan dish that can go from pan to plate in under 25 minutes. It’s a dish that’s perfect for sharing with one or two others. We regularly have it after a long day at work or on a Sunday for brunch with steaming hot mugs of fresh mint tea out in the garden. However you choose to have it, it’s a dish I can guarantee you will enjoy and have again… And again.

Sweet Potato and Kale rosti with baked eggs

 

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Prep time

10 mins

Cook time

15 mins

Total time

25 mins

 

A quick, simple and delicious one pan dish that is perfect for sharing.

Author: Paleo With Mrs P

Recipe type: Breakfast, Brunch, Lunch, Dinner, Snack

Serves: 4

Ingredients

• 230g Sweet Potato, de-skinned and grated
• 240g Red Onion
• 2 Large handful kale, chopped and washed
• 3 Large eggs (add an extra egg if you are serving for 4)
• 3 Garlic cloves
• ½ tsp Sea salt
• ½ Lime, juice
• 1 tsp Coconut oil
• Small handful coriander

Instructions

1. In to a food processor with the "grating" attachment, grate the 230g sweet potato (or grate by hand if you do not have a food processor)
2. Finely chop red onion and garlic
3. In to a non stick frying pan over high heat place 1 tsp coconut oil
4. Add in grated sweet potato and fry off until it softens (2-3 mins)
5. Add in red onion and garlic and continue to fry (3-4 mins)
6. Add in salt and place kale on top to steam a little before mixing in (it will reduce in size pretty quickly)
7. Now press the mix firmly down and turn the heat down to medium (as you do not want the bottom to burn)
8. Crack 3 eggs on to the top and leave to cook through (5-6 mins)
9. You can finish the dish off under the grill if you like a crispy top (I don't usually do this though as I prefer the yolks to be runny)
10. Once cooked through squeeze ½ lime juice over the dish and add chopped coriander and cracked black pepper / dried chilli to taste
11. Serve immediately

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What’s even better about this nutrition packed dish are the added health benefits. One vegetable that firmly packs it’s health punch here is kale:

ANTIOXIDANTS: Kale has high concentrations of the antioxidants, carotenoids and flavonoids which can help protect against various cancers

NUTRIENTS: Kale is full of nutrients which help protect the body from oxidative stress. One cup of kale has 36 calories, 5 grams of fiber and 0 grams of fat

IRON: Per calorie, Kale has more iron than beef. Iron makes red blood cells, which carry oxygen around the body- it is essential for regulating the growth of cells

VITAMIN K: Kale is high in vitamin K which can help prevent against a variety of cancers

VITAMIN A: Kale is high in vitamin A which helps maintain healthy vision and skin as well as helping prevent against certain cancers

CALCIUM: Kale is higher in calcium, per calorie than cows milk, which helps prevent against osteoporosis, joint flexibility and maintaining a healthy metabolism

FIBRE: Kale is very high in fibre which is great for digestion

ANTI-INFLAMMATORY: Kale is high in omega-3  (only 100 calories of kale provides over 350 milligrams of omega-3 fatty acid (Alpha-linolenic acid, or ALA) which help fight against arthritis, asthma and autoimmune disorders.

HEART HEALTH: Kale provides valuable cardiovascular support in terms of its cholesterol-lowering ability

LIVER HEALTH: The detoxifying properties that kale holds help to keep your liver healthy