This past fall I had the pleasure of teaming up with Running on Veggies to create a tasty, fuel packed breakfast. Our vision was to build a breakfast packed with carbohydrates and iron for the ever-training-endurance-athlete. We used dark leafy greens (think spinach, collard greens and kale) and pumpkin seeds, both of which are packed with iron. The main carbohydrate role was played by none other than the sweet potato. This humble spud is one of my favorites because it has a low glycemic index– an index how how quickly carbohydrates are released into your blood, i.e. how quickly there is an increase your blood glucose or blood sugar levels. A lower glycemic index indicates a slower release and no sharp spike in your blood sugar levels. Think of the glycemic index as an index of the quality of the carbohydrate. 1 large sweet potato has a comparable amount of carbohydrates (sugar) to a glazed doughnut , however the glycemic index of these two foods is very different (that and the fat content). I think most of us know that feeling of a sugar rush and crash after eating a doughnut or 2. Though both foods have around 30 carbohydrates; doughnuts have a much higher glycemic index than sweet potatoes which can lead to that spike and crash sensation. High glycemic index foods- gels, honey, sports drinks, sweets do have their place. During or immediately after exercise, high glycemic index foods can be useful because of the quick release glucose into the blood stream which is then rapidly taken up into the muscles. This replenish what has just been depleted.
This recipe combines very simple ingredients for a quick, healthy and filling breakfast. Seriously, since this we first made it, I’ve made it 7 or 8 times since!
Sweet potato hash with spiced pumpkin seeds
Spiced Pumpkin Seeds:
- 1/4 cup pumpkin seeds
- 1/2 teaspoon coconut oil
- dash paprika
- dash sea salt
- dash cayenne
- Place small frying pan over medium heat, add coconut oil, pumpkin seeds and spices. Stir frequently for 5-7 minutes or until golden brown. Place the seeds in a small bowl.
Sweet Potato Hash:
- 3 cups shredded sweet potato
- 3 cups greens of your choice! spinach, collard greens, or kale
- 2 eggs
- 1/4 cup fresh chopped chives
- 1/2 teaspoon coconut oil
- salt to taste
- Preheat oven to 375. Place a medium size cast iron skillet or a medium size sauce pan that is oven safe over medium heat. Add coconut oil to a pan over medium heat and then add shredded sweet potato and salt. Cook for 10-15 minutes or until golden brown.
- Then add greens and cook for an additional 5-7 minutes or until greens are wilted.
- Crack eggs in the center of the pan and place in the oven. Cook for about 7-10 minutes or until eggs are cooked to the desired texture. Feel free to add more or less eggs!
- Top with chopped chives and pumpkin seeds.