Fried Potatoes Breakfast – Breakfast is the most important meal of the day. Human beings need to eat breakfast so that they have energy and power to do activities during the day. Do you think eating rice for breakfast is somehow too much? Then, what about having fried potatoes breakfast?
Potatoes are low in carbohydrates, it won’t get you fat. It is also nutritious. The varieties of potatoes range from russets to purple potatoes, so you can choose your pick to have cooking ‘experiment’ with it.
Varieties of Sweet Potatoes
Maybe, you are familiar with russets or white potatoes since most potato dishes are made with it. Nowaday, people know crispy fried potatoes as daily food. Even wondered to try making potato dish using other varieties of potatoes? If so, you can consider sweet potatoes as the ingredients.
There are many varieties of sweet potato and below is just some of them.
- Classic Sweet Potato
It has light tan skin, a bit yellow flesh and when cooked, it is creamy and sweet. Classic sweet potato basically can be found easily. Classic sweet potato contains beta-carotene, copper, manganese, and fiber. This one is perfect for working-out snack.
- The ‘Yams’
The ‘Yams’ have several varieties: Jewel, Beauregard, and Garnet. All of them are orange-fleshed. The skin colors are red, brown, or orange. The ‘Yams’ are sweeter than the classic sweet potato and contains more water. They turn out brilliantly when cooked using microwave.
- Okinawan Purple Sweet Potato
This is the staple food of Okinawan people. Okinawan purple sweet potatoes are white skinned and have deep-purple flesh. It is really sweet. The purple pigment of Okinawan purple sweet potato is the same as the pigment in blueberries, anthocyannis. The rate of Okinawan purple sweet potato’s anthocyannis is 150% higher than blueberries.
- Japanese Sweet Potato
It is often called satsumaimo. The skin is purplish and the flesh is kind of yellowish. It is really sweet. Japanese people usually toss it on sugar and caramelized it. If you do not like it to be sweet, give it a try with butter.
Sweet Potato’s Benefits
Health benefits of sweet potatoes can be read in the list below. Do note that this does not show all the benefits.
- Source of Beta-carotene, Vitamin A and Fiber
It is already well known that sweet potato has great amount of beta-carotene, vitamin A and fiber. Beta-carotene minimizes risk of cancer and heart disease. Vitamin A helps maintaining healthy skin, teeth, skeletal and soft tissue, and mucus membranes. And fiber is good for digestion system.
- Contains Vitamin C and Vitamin D
Vitamin C is needed for healthy skin. As for vitamin D, it plays important role to build healthy bones, nerves, skin, teeth, heart, and supports the thyroid gland.
- Full of B Vitamins
Sweet potatoes house Vitamin B5 and B6, which are best for your body. It helps to reduce risk or stroke and help body’s metabolism. Vitamin B5 breaks down carbs and fats to energy. It also helps the body to produce necessary hormones for health. Vitamin B6 helps body to produce new red blood cells.
- Cancer Prevention
The beta-carotene in sweet potatoes can help reduce cancer’s risk. Not only that, it also beneficial for postmenopausal women who are susceptible to ovarian cancer. Purple and orange sweet potatoes are likely effective to combat cancer.
- Anti-Inflammatory Properties
Disease like Alzheimer’s, cancer, arthritis, or chronic inflammation can be prevented by eating sweet potatoes. Because they are high in antioxidants, they help mitigate inflammation from your health.
Fried Potatoes for Breakfast
Given those information above, you probably find yourself start searching for a healthy fried potatoes breakfast using sweet potatoes. Do not rush, you can apply this one particular recipe for your yummy breakfast.
Sweet Potato and Kale Hash with Fried Egg
- 2 medium sweet potatoes, peeled and diced
- 2 shallots, sliced
- 1 red bell pepper, diced (optional)
- 2-3 cups frozen kale/fresh kale
- 1 teaspoon cumin
- 1 teaspoon paprika
- A pinch of red pepper flakes
- Kosher salt
- Freshly ground black pepper
- 4 eggs
- Extra virgin olive oil
- Butter (optional)
- Heat 4 tablespoon of extra virgin olive oil in a large skillet over medium heat.
- Add diced sweet potato and shallot. Don’t forget to add cumin, paprika, and red pepper flakes. Season with salt and ground black pepper. Add in red bell pepper if desired.
- Cook for 15-18 minutes until sweet potatoes become tender, stir occasionally.
- If using frozen kale, heat it and wrap it in paper towels to wring out excess moisture. If using fresh kale, remove stems and ribs, and chop the leaves.
- Add kale into skillet in the last 5 minutes.
- In other skillet, fried the eggs using olive oil and butter. Cook until the whites are set but the yolks are still runny.
- When the sweet potatoes hash is finished cooked, divide it into four plates. Top each plate with one sunny side up egg, sprinkle with freshly ground pepper, and enjoy.
This hash sweet potatoes recipe is absolutely worth a try. Making fried potatoes breakfast with this recipe can enlighten your day and liven up your mood!