I believe the world is mostly divided into two camps: those who love breakfast foods and can eat them at any time of the day, and those who despise the mere idea of it. In case it’s not already obvious, I’m a huge fan of breakfast foods and often find an excuse to eat breakfast/brunch-inspired meals for lunch and dinner. There’s something especially comforting about meals that resemble diner foods — crispy hash browns, perfectly cooked bacon, and fresh squeezed orange juice in particular.
This Sweet Potato Breakfast Hash is my latest love language — it’s easy to make (the sweet potatoes and bacon cook together in the same pan) and the spices blend together with the bacon fat to produce a mildly sweet, melt-in-your-mouth combination. The dish pairs well with a runny egg on top or a few avocado slices and fresh herbs.
In my Nutritional Therapy Consultant course through NTA I have been learning all about nutrition and health and have learned a ton about the quality and sourcing of food (in addition to its nutrients). I have found it fascinating to learn how to distinguish between marketing speak and what a label truly communicates, especially when it comes to dairy, eggs, and meats. Since there are so many options when choosing eggs, here’s a quick guide so you can look beyond the label and have a thorough understanding of how the product was made before deciding which type to buy.
- Understand how conventional eggs are produced. Often, conventional eggs come from hens that live in crowded facilities confined in small cages. Their diet consists of tons of corn, soy, and cottonseed meal, which is then filled with a plethora of commercial additives. They are safe to eat but do not offer the same nutritional benefits as other varieties.
- Understand what organic means. Eggs the USDA labels “organic” come from cage-free chickens that have outdoor access. Perhaps most importantly, these chickens have not been fed antibiotics and eat a diet free of animal waste products. Diets cannot contain crops grown with fertilizers, pesticides, or genetic engineering.
- Whenever possible, purchase pastured eggs. This means that the hens are not only cage-free but are pasture raised (and is the highest quality source you can find). Pastured hens eat diets that include greens, seeds, worms, and bugs — all of which resemble a natural chicken’s diet. The health benefits are greater too — studies have shown that eggs from pastured hens may have more omega-3 fatty acids, more vitamins, and less fat and cholesterol.
When it comes to selecting eggs, organic, pasture-raised, cage-free eggs are your best bet — offering you the highest quality product in nutrients and peace of mind knowing they were ethically raised. The egg yolks are also stunningly colorful, deep orange and rich yellows as opposed to a pale yellow yolk from a conventionally raised egg. The taste quality is highly noticeable too — you’ll never want to go back after trying them! Check out your local farmer’s market this summer and let us know if you end up trying any pasture-raised eggs.
- 1 large sweet potato, washed
- 2 slices bacon
- 1/4 tsp garlic powder
- 1/4 tsp chili powder
- Pinch of sea salt
- 1-2 tbsp butter
- 4-6 eggs
- 1 avocado
- Preheat oven to 350F. Line a baking sheet with parchment paper and set aside.
- Dice the potato into small (1/2 inch) pieces and spread out evenly on baking sheet.
- Add spices to potatoes and toss to thoroughly coat.
- Slice bacon in 1-inch pieces. Add to baking sheet.
- Cook at 350F for 40-45 minutes, until bacon is crispy.
- When the potatoes have 10 minutes left, fry the eggs. Add 1 tbsp of butter to a saucepan over medium heat. Crack the eggs into the pan, 1 at a time (depending on the size of the pan, you may be able to fry up to 4 eggs at once). Cook eggs for 5-7 minutes, until whites are no longer see through. Yolk will still be runny.
- Serve hash with egg(s) on top and avocado slices.
More breakfast recipes!