This savory breakfast recipe provides a deliciously satisfying start to your day.
Sometimes we want a sweet breakfast. Other times we’re craving something savory.
This recipe is perfect for those mornings when both sound good.
The natural sweetness of the potato is balanced beautifully by a rainbow of lightly sautéed vegetables, making this a wonderfully flavorful meal that should hold you over well until lunchtime.
The colors are vibrant and appealing, which is a very good sign for your health.
Eat the Rainbow
In addition to looking attractive, a wide array of colorful vegetables means that your ingredients contain a spectrum of health-promoting vitamins, minerals and antioxidants..
This is a very good reason to make sure each of your meals contains an assortment of colors, just like this one does.
Words to live by: Eat the rainbow!
Let’s take a look at the beauty hidden inside the vivid components of this Stuffed Breakfast Potato recipe.
Did you know you can get iron and calcium from plant-based foods?
And in fact, these minerals come in a more health-friendly package when you obtain them this way, as opposed to getting them from animal-based ingredients or even from supplements.
Case in point: the eye-catching orange flesh of a sweet potato delivers potassium, Vitamin B6, magnesium, Vitamin C, iron, and calcium.
Bell peppers will have a slightly different nutrient profile depending on which color you choose, but all of them (whether red, yellow, orange or green) contain ample Vitamins K1, E, and A, as well as folate and potassium.
Here’s the big news, though: Did you know that one medium bell pepper offers 169% of your recommended daily intake of Vitamin C? It’s true!
Pro tip: It’s best to eat red, yellow or orange peppers because they are ripe! Ripe produce is more nutritious. Green peppers are simply unripe versions of red, yellow or orange bell peppers. For example, red bell peppers contain 11 times more beta- carotene and 50% more Vitamin C than unripe green peppers.
Broccoli is one of the world’s healthiest foods, as it provides lots of fiber, vitamin C, vitamin K, iron, and potassium. It also contains one of the highest concentrations of plant-based protein of any vegetable.
Among broccoli’s biggest assets, however, is its sulforaphane, a powerful cancer-fighting antioxidant. This is one of the reasons why broccoli is always a good idea!
Moving down the ingredient list, the spinach in this recipe is another plant-based protein powerhouse that also offers very important dietary calcium, iron, magnesium, potassium, and folate.
Finally, the ground flaxseed offers healthy omega-3 fats to promote brain health, as well as lignans, which have been associated with a lowered risk of heart disease, menopausal symptoms, osteoporosis, and breast cancer.
Do all of these fascinating nutrition facts have you sold on this recipe?
Great! Let’s get started!
But first, one more prep tip: If you bake your sweet potatoes in advance on the weekend, you can simply reheat them just before serving, so that this meal comes together quickly and easily on busier weekday mornings.
Photos by: Stefanie Dougherty @greensagelife
Recipe by: Jenny Gormley
Stuffed Breakfast Potato Boat
- 1 Medium Sweet Potato (about 2 cups)
- 1/2 cup Onion
- 2 Cloves Garlic
- 1 cup Broccoli
- 1 cup Bell Pepper
- 1 cup Mushrooms
- 2 cup Spinach
- 1 tbsp Ground Flaxseed
- Preheat the oven to 425°F. Pierce the sweet potato several times with the tines of a fork. Bake it (whole) on a lined baking sheet until the tip of a knife penetrates the skin easily, about 45-50 minutes.
- Meanwhile, heat a small amount of water in a frying pan or sauté pan, and then add the diced onions. Sauté for 5 minutes, until the onions soften.
- Add the minced garlic and sauté for 3 minutes until fragrant.
- Next add the broccoli florets to give them a head start over the more tender vegetables. After a few minutes, add the diced bell pepper. Finally add the sliced mushrooms, and cook for a total of about 10 minutes over low heat, stirring occasionally, until the vegetables are tender.
- Turn off the heat and stir in the spinach and ground flaxseed.
- Cut the sweet potato in half and lightly mash it with a fork.
- Spoon the sautéed vegetables on top each potato half, and enjoy!