This morning, I tried a recipe that I’d seen floating around Facebook. I had never tried making sweet potato hash browns and I loved the idea of doing a whole pan full to feed my crew of 5 + my hubby. It took about 10 minutes to prep the sweet potato hash browns.
I used to eat white and red potatoes and loved the hash browns from Waffle House. But, here’s the deal — sweet potatoes are such a better choice if you’re going to eat a potato. Here’s a quick infographic comparing the two. Which is better to put in your body? (Hint: Check out those Vitamin A numbers!) I disagree with one thing on their infographic — where they say not to forget about white potatoes (towards the bottom)… if you have PCOS, forget the white potatoes. They will make your pancreas work harder to produce more insulin which then if unused turns to fat. Steer clear of those white and red potatoes.
Vitamin A is GREAT for kids especially, because they are GROWING! It is an essential vitamin needed for growth and development, cell recognition, vision, immune function and reproduction.
The recommended intake of vitamin A varies according to age and sex. Because vitamin A is available in several forms, the vitamin A content in foods is often measured as retinol activity equivalents (RAEs). One RAE is equal to 1 microgram of retinol, 12 micrograms of beta-carotene or 3.33 IU of vitamin A. The recommended intake of RAEs for people of different ages according to the National Institutes for Health (NIH) are as follows:
- 0-6 months*: 400 mcg/day
- 7-12 months*: 500 mcg/day
- 1-3 years: 300 mcg/day
- 4-8 years: 400 mcg/day
- 9-13 years: 600 mcg/day
- 14+ years (male): 900 mcg/day
- 14+ years (female): 700 mcg/day
- 14-18 years (pregnancy): 750 mcg/day
- 14-18 years (lactation): 1,200 mcg/day
- 19-50 years (pregnancy): 770 mcg/day
- 19-50 years (lactation): 1,300 mcg/day.
* Adequate Intake (AI), equivalent to the mean intake of vitamin A in healthy, breastfed infants.
My kids (ages 3, 6, 11, and two 15-year-olds) all ate this for breakfast — even my picky six year old son! I like how this sort of portion-controls the sweet potato for the insulin response. I encourage you to give it a try and see what YOU think! Once you make it, be sure to leave your review in the comments below! 🙂
Sweet Potato and Egg Cups
• 1 medium sweet potato, shredded
• 2 TBSP Coconut Oil or Canola Oil or melted Ghee
• 12 large eggs
• Kelp Seasoning
• Fresh Parsley
• Pink Himalayan Salt
NON-FOOD ITEMS YOU WILL NEED:
• Cupcake Tin
• Pair of kitchen shears (to cut up your parsley)
1. Preheat oven to 400 degrees.
2. Grease a muffin pan with a TBSP of oil of choice or ghee.
3. Peel your sweet potato and then grate the sweet potato into a bowl, so you have a little over one cup.
4. Mix in 1 TBSP of oil of choice, salt, and pepper with the sweet potato and even coat the shredded potato with mixture.
5. Evenly divide the grated sweet potato into each muffin hole (however many you wish to make) and press the grated sweet potato down the bottom and sides so they form cups.
Tip: If you don’t have a large crew you’re needing to make these for, just fill in the number of cups you need and put the remainder in a Ziplock bag and place in the fridge to use in another dish or the next day.
6. Bake sweet potato cups for 15 minutes.
7. When the sweet potato cups are done baking, crack an egg into each cup carefully without breaking the yolk.
8. Return the pan to the oven and bake another 15-20 minutes until the egg whites are set.
Hint: You want it to be a little glossy on top when it comes out as it will continue to cook after you remove it from the heat.
9. Let it cool for 10 minutes before taking them out of the tin.
10. Top with some freshly chopped parsley (simple fold the parsley together and cut with your kitchen shears), sprinkle on some kelp seasoning for iodine benefits, and ground Pink Himalayan Salt and ground Pepper.
Tip: Add some sort of protein to this as well on the side, like a chicken or turkey sausage.
This recipe is refined-sugar free, gluten-free, corn-free, and lactose-free.
Source: Medical News Today and Cleveland Health Clinic.