Simple Sweet Potato Egg Stacks
Oh boy do I love eggs.
Like reeeeeally love ’em.
They’re so versatile, inexpensive, healthy, quick and super yummy.
What’s not to love?
I don’t know if you remember, but back in the 90s, eggs really got a bad rap.
They were blamed for the rising epidemic of heart disease and high cholesterol.
Some say this heat was directly put on them by the meat and dairy industry (eeek, scandalous.)
Interestingly, more recently, there is more and more evidence that is questioning the role of saturated fat in heart disease at all.
Some studies reporting that foods high in saturated fats are not as strongly linked to heart disease, as we once thought they were.
When you get into the details, the question becomes:
After the saturated fat was reduced in the diet, from a population standpoint, what replaced it?
And for the most part, it was not replaced with a healthy fat or lean protein but with refined carbohydrates.
This seems to have been the big problem: it was the replacement of saturated fat with refined carbs that was one of the worst things you can do to your heart.
So the thinking became: instead of eggs have bacon but not white toast because that’ll kill you?
Well, kinda….sorta…not really…
The bottom line on cholesterol is this:
Keeping your saturated fat intake low and emphasizing a dietary pattern of lots of whole-foods (fresh vegetables and fruit, intact grains, legumes, nuts and seeds, lean protein and dairy) with very little refined carbohydrates is probably the best way to go in terms of reducing your risk of heart disease and type 2 diabetes.
(If you need specific advice on your maximum cholesterol intake, talk to your dietitian.)
Side bar: wouldn’t it be interesting to talk to an egg farmer that went through all the ups and downs of the egg controversy?
That’d be cool to get their perspective on all of that turmoil.
You get such a great insight talking to farmers.
When I got to talk to a canola farmer from Alberta, I learned so much about crop rotation, the community of farming and truly how hard farmers work – day in and day out.
Here we are learning about how little land farmers have to farm on:
That's me in red, listening intently
Anyhow, on to the recipe!
These Simple Sweet Potato Egg Stacks combine the goodness of an egg with the beta carotene and healthy carb of sweet potatoes for a simply delish combo.
I love how easy they are and they keep in the fridge for a day if you make too many.
I experimented with fresh grated parmesan cheese but you really need a cheese that melts a bit because that’s what keeps the shredded sweet potato stack in tact.
I hope you love them!
- 1 medium sweet potato, shredded
- 1/2 cup shredded cheddar cheese
- 3 small green onions, chopped
- 8 eggs
- Canola or olive oil to line baking cups
- Salt and pepper
- 1. Preheat oven to 375F
- 2. Grease 8 cups of a muffin pan with oil. Make sure you do this well so they come out when done!
- 3. Shred the sweet potato with a large shredder into a bowl
- 4. Combine the cheese and 1/2 of the chopped green onions into the sweet potatoes
- 5. Press one heaping tablespoon of the mixture into each of the 8 muffin cups
- 6. Carefully crack one egg on top of each sweet potato-filled cup
- 7. Top with salt and pepper and the rest of the green onions
- 8. Bake in the oven for about 10 minutes or until desired consistency of egg is reached (ie, like your eggs hard? Cook them longer.)
- Made too much and have some leftovers? Just keep extras in the fridge and re-heat when you need a snack.