Dippy Eggs with Sweet Potato Soldiers
Old-school dippy eggs get a fresh update with the addition of sweet potato soldiers! Packed with nutrients and flavor, this colorful spread is a great way to start the day.
It’s hard to believe that “back-to-school season” is upon us. While I do find the end of summer a bit sad, I admit I get a little giddy at the idea of more structure and time to for myself and my business. We had an amazing summer, the highlight being a trip to Norway and Sweden, but now it seems everyone is ready to get back in the groove.
And while I’m a little behind on getting some back to school ideas at you (still enjoying summer with kids and puppy), the Recipe Redux is keeping me in line! This month, their challenge was to come up with a savory breakfast, which is particularly relevant and important this time of year as kids go back to school.
It’s well-known that kids who eat breakfast perform better at school. And while any breakfast is better than no breakfast, the ideal breakfast will provide long-lasting energy in the form of protein, fiber, and healthy fat. An added bonus is the addition of veggies at breakfast.
So today I’m presenting a simple, updated version of a classic: dippy eggs with sweet potato soldiers. Dippy eggs with sliced toast were one of my favorite breakfasts as a child. As a child, I enjoyed it with white bread, often English muffin toasting bread. YUM. But these days I prefer a whole grain bread (unless I happen to have fresh sourdough bread on hand).
It wasn’t until I was thinking about this month’s redux challenge that the idea of serving the eggs with sweet potato toast sticks occured to me. I mean, what a perfect way to get some extra nutrition and veggies at breakfast!
[bctt tweet=”Get back to school and breakfast with dippy eggs and sweet potato soldiers! #theRecipeRedux” username=”halsanutrition”]
Time-pressed?
(Um, who isn’t in the morning?) This recipe takes just 15 minutes to make, and that includes oven and water heating time! You could even make the sweet potatoes ahead of time and just reheat in the morning.
Boost it:
- Serve with additional veggies, such as the colorful radishes and cucumbers pictured here, or try bell pepper slices, cherry tomatoes, or carrot sticks.
- Add extra fiber and whole grains by serving with a side of whole-grain toast.
- Add a cup of fresh berries or sliced fruit on the side.
Extra hungry?
For growing teens and athletes, more fuel may be needed. The rest of us can probably save these ideas for snack time or even lunch.
- A green or berry smoothie
- Greek or Skyr yogurt
- An additional egg and more sweet potatoes and whole-grain bread.
Hälsa Kids
Exposure, exposure.
Your kids may not like boiled eggs–or any eggs–yet, but don’t give up! Keep serving them in different ways and role model eating them. Believe it or not my 11-year-old just started really liking eggs this month! I am so excited. (What made him realize he really liked them? Fried rice from a hibachi restaurant!)
And while I have love eggs since I can remember, I did not start liking sweet potatoes until my 30’s! It was a food I didn’t grow up with and my taste buds were not in love. So I would pick at them come Thanksgiving but that was about it. But knowing how healthy they were, I started cooking them and trying sweet potato fries instead of regular fries. It turned out that the more often I tried them, the more they grew on me. So, just a reminder that we can continue to learn to like new foods as adults.
- 1 sweet potato
- 1 tablespoon grapeseed or avocado oil
- ⅛ teaspoon sea salt (+ more to taste)
- 4 large eggs
- Preheat oven to 400 degrees F.
- Peel the sweet potato and then slice into flat strips. Toss with oil and place on baking sheet. (Line with parchment for easier cleaning if desired). Sprinkle with about ⅛ teaspoon salt. When oven is preheated, bake for about 8-10 minutes, until starting to get color and cooked through.
- Meanwhile, bring water to a simmer. Add eggs and simmer for 5 minutes for soft-boiled and 7-minutes for medium-boiled.
- Serve eggs in egg cups. Slice tops off and dip away!
Whole-grain toast
Sliced cucumbers
Sliced radishes
Sliced fruit or melon
Green smoothie
Strawberry kefir smoothie
Yogurt
Fresh berries
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