Sweet Potato & Kale Stovetop Frittata: Your Breakfast Sonata
Before a big training day I happily set my alarm 30 minutes early so I can cook up my favorite breakfast: Sweet Potato & Kale Stovetop Frittata. This masterpiece of a meal is loaded with calories, protein, beneficial fat, simple carbohydrates for a quick energy boost, complex carbohydrates to keep you rolling for hours, and lots of vitamins and nutrients to keep your body running like the finely tuned machine it is.
Ingredient 411
Eggs and nutrition scientists have had a volatile relationship. In the beginning, eggs were the perfect food. Next, they were deemed perfectly evil. Now that the connection between dietary cholesterol and cholesterol in the blood is better understood eggs are a perfect food once again -- in moderation, of course. Eggs are low in calories, high in quality protein including all the essential amino acids, and loaded with HDL cholesterol, the good cholesterol. In fact, eggs actually help increase your good cholesterol (HDL) and decrease your bad cholesterol (LDL). Besides vitamins A and D, eggs also contain the nutrients choline, leutein, and zeaxanthin, which help rebuild cell membranes and maintain eye health. In essence, eggs are a shell-contained, nutrient rich, protein bomb.
Fat is your friend. It is a refrain we often hear, but did you ever stop to discover why? Olive oil, canola oil, soybean oil, and nuts are rich in polyunsaturated fats and monounsaturated fats. Research has shown that polyunsaturated fats reduce the risk of heart disease and prevent insulin resistance. They are great sources of antioxidant vitamins A and K. They are rich in omega 3 and omega 6 fatty acids, which are essential for building healthy cells and maintaining brain and nerve function. Additionally, they are high in calories, a benefit for endurance athletes who burn a tremendous amount of calories during, and after, workouts. Studies show that eating moderate amounts of these good fats can actually lead to weight loss.
For years I considered onions, garlic, and all those tasty yet pungent members of the allium family a delicious and aromatic base to every savory dish I cook. As it turns out, onions and their kin are loaded with healthful benefits. Rich in vitamin C, vitamin B, and potassium, onions are amazing antioxidants. Oxidation, a chemical reaction in our body that can produce free radicals, is a normal occurrence. Free radicals are known to damage our cells. Eating a diet high in antioxidants can actually terminate these chain reactions. They also help fight inflammation, reduce cholesterol, and vitamin C helps the body access and absorb iron. Onions even have antibacterial properties that can help your body fight e-coli and other nasty beasties. Most importantly, there is nothing quite as homey as the scent of sautéed onions.
Everyone knows that kale is good for you, but few people know just how delicious kale can be. It’s worth learning to prepare kale, because just one cup of raw kale contains 684% of our RDA of vitamin K (in addition to being an antioxidant, vitamin K aids in blood clotting, highly valuable to those of us who are frequently on kissing terms with the pavement), 206% of our RDA of vitamin A, and 134% of our RDA of vitamin C, yet another great antioxidant. Kale also contains three grams of almost perfect protein, meaning it contains the nearly full complement of amino acids. It is also a great source of the minerals magnesium, potassium, and calcium. Surprisingly, kale is a better source of calcium than dairy products. Finally, kale has a high water content, which helps you feel full and in turn aids weight loss.
Recently, I elevated sweet potatoes to my personal pantheon of super-foods. Not only are they easy to cook, they taste great and are packed with nutrients and energy-producing complex carbohydrates. The Glycemic Index (GI) of sweet potatoes is 48, much lower than white rice (72), new potatoes (70), whole grain bread (72), a banana (62), or a can of Coca-Cola (63). Lower GI sweet potatoes will release glucose more slowly, increasing glucose availability later in the exercise period. In addition to the lower GI, one cup of sweet potatoes is loaded with vitamin A (769% of RDA) and vitamin C (65% of RDA). As we’ve already seen, these vitamins are antioxidant powerhouses. A high fiber food, sweet potatoes are great for gut health. They keep things moving through your intestinal track, fuel healthy gut bacteria, inhibit bad bacteria, stimulate blood flow to the colon, decrease inflammation, and increase mineral and nutrient absorption. While both regular and sweet potatoes are highly nutritious, regular white potatoes are a member of the nightshade family (tomatoes, eggplants, bell peppers, cayenne, and paprika). Some people have dietary sensitivities to the nightshades, so sweet potatoes are a great alternative.
One or twice a week I bake a mess of sweet potatoes -- just wash them and throw them in a 350 degree oven, skin and all, for about 45 minutes or until they are tender when pricked with a fork. They can then be stored in the refrigerator for a week or more. When I’m feeling peckish, I always have a healthy snack on hand. I’ve also been known to head out on a long run or ride with a spud or two tucked into my back pocket. Sweet potatoes are a great alternative to the overly processed, sugar-laden, “energy” foods that we usually consume on our endurance outings.
Sweet Potato & Kale Stovetop Frittata
Servings: 1 - 2
Ingredients*
1 tablespoon olive oil
½ medium onion - peeled, halved, thinly sliced
1 large pinch of salt
1 cup sweet potato – (raw or pre-cooked) peeled and cut into ½” squares
2 cups kale – washed and cut into ½” slices
1 tablespoon fresh thyme
2 eggs
¼ cup full fat yogurt or sour cream
1 tablespoon ground chipotle chiles en adobo (optional)
Ground black pepper
¼ cup goat cheese
*Quantities are mere suggestions. Frequently, I will use just one egg, double the vegetables, and omit the cheese. You might choose to add an egg and double the cheese to up the calories and the protein content.
Heat oil over medium heat in an 8” non-stick frying pan with a lid (matching or otherwise). Add onion and salt. Stirring frequently, sautée until just translucent and soft. Lower heat slightly and add sweet potatoes. If the pan is dry, you might need to add more olive oil. Cook, stirring frequently, until potatoes are tender. Stir in kale and thyme and cover until kale is slightly wilted.
While the potatoes are cooking, mix eggs, yogurt, (optional chipotle chiles) and black pepper with a fork until they are completely blended. Turn the heat to the lowest level, pour the egg mixture over the vegetables, crumble cheese on top, cover, and cook until the eggs are completely cooked. The frittata will puff up, soufflé style. This should take less than 10 minutes.
Frequently, I will double the recipe so I have a tasty treat awaiting my return. I might even put the leftovers in a sandwich baggie and eat it during my long workout.
This recipe is incredibly versatile. The choice of vegetable, herb, and cheese are completely optional. Some of my other favorites are: asparagus and mushroom with lemon zest, thyme, and Parmesan; bell pepper and cauliflower with sage and Gruyere; cabbage and eggplant with oregano and mozzarella; or new potato and spinach with rosemary and sharp cheddar. All of these are cooked in the same manner. The only difference is the cooking time, since starchy vegetables such as potatoes and carrots tend to take a bit longer. In addition to being nutritious and filling, the variations are only limited by your imagination.
Your mama always told you, “Breakfast is the most important meal of the day,” and this is especially true for endurance athletes. A bowl of cereal with milk, orange juice, and a cup of coffee adds up to 359 calories. That is simply not sufficient to fuel your training – even a moderately paced three-hour road ride can burn 2500 calories or more. The power and nutrient packed ingredients in the Stovetop Frittata will set you up for a long training day, and provide the anti-oxidants to aid your recovery.
Buen Provecho!