A Sweet Way to Start the Day
Toast might be the typical base for your morning spreads and toppings, and who doesn’t love a good slice of sprouted whole grain or sourdough bread? But we’d like to suggest switching things up and using sweet potatoes instead! You can start with this recipe and if you fancy this one, we’ve got our Apple Cinnamon Stuffed Sweet Potato or our Sweet Potato Breakfast Scramble for you to try next!
When it comes to nutrition for diabetes and blood sugar control, sweet potatoes reign supreme. There’s a reason they are a green light food in comparison to bread’s yellow or red light label. As a whole food, sweet potatoes have more nutrients and more fiber than bread. This means they will be more filling and will have a slower release of glucose into the bloodstream, which leads to lower blood sugar. Finally, the antioxidants and other compounds found in sweet potatoes have been shown to have multiple anti-diabetic effects. Sweet, right?!
Garlic to Keep the Evil Spirits (And Illness) Away
Maybe you’ve heard the famous superstition that people would hang garlic in their homes to ward off vampires and evil spirits. But have you heard that many cultures would eat raw garlic or put garlic under their pillows to prevent illness and infection? While we have yet to find evidence that vampires are real, science has since backed up the anti-microbial and immune-boosting properties of garlic! You can be sure that the 6 cloves used in this recipe will be put to good use by your body.
Mushrooms = Mmmmm
Mushrooms are one of the 6 nutrient-dense foods Dr. Joel Fuhrman says everyone should eat every single day. When you dig into the research behind the nutritional benefits of mushrooms, you’ll understand why! Among a host of other health benefits, a 2022 literature review of 100 studies found that mushrooms can help prevent or reverse the development of insulin resistance.
Mushrooms add a hearty texture to meals that some describe as ‘meaty’ due to the dense and chewy consistency. Their umami-rich flavor provides an earthy, savory base, while they are also great at absorbing other flavors, making them a versatile ingredient that can easily enhance a meal.
A Dash of Flax
Eating ground flaxseeds might make you feel like a hippie, but there’s a reason all the health-food junkies eat them! Flax seeds are most known (and used) for being rich in omega-3 fatty acids. As you know, we like to keep our recipes low-fat for the best insulin sensitivity and blood sugar control. That being said, if we are going to eat a high fat food, we want to get the most bang for our buck – and flax seeds definitely go in that category. Through the alpha-linoleic acid (ALA) and other nutritional components, flaxseeds are associated with reduced inflammation, a lower A1c, and reduced insulin resistance.
Flax doesn’t have much flavor, other than being a little nutty. There’s a good chance that if you stir it into this recipe, you’ll never even know it’s there!
Stuffed Breakfast Potato
Ingredients
- 4 1/2 cups Sweet Potato
- 1 1/2 cups Yellow Onion
- 6 Garlic Cloves
- 3 cups Mushrooms
- 3 cups Red Bell Pepper
- 3 cups Broccoli
- 6 cups Baby Spinach
- 3 tbsps Ground Flax Seed
Instructions
- Preheat oven to 425°F. Roast sweet potato on baking sheet whole until fork tender when pierced with a fork, about 45 minutes.
- Meanwhile, heat a small amount of water in a pan and add the onions. Sauté for 5 minutes until the onions soften.
- Add the garlic and sauté for 3 minutes until fragrant.
- Add mushrooms, bell peppers, and broccoli and cook for 15 minutes until the vegetables are tender.
- Turn off the heat and stir in the spinach and ground flaxseed.
- Cut the sweet potato in half and light mash with a fork.
- Pour sautéd vegetables on top and enjoy!
Notes
- Batch Prep: You can batch prep whole potatoes out for the week.
Nutrition
+ References
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