Eat the Rainbow: Sweet Potato, Avocado, Feta Scramble

Ever have one of those days where you crave breakfast at dinner? Whether it be a stack of flapjacks, some fresh scrambled eggs or french toast, there’s nothing like ending your day with the foods that help you start your day. The thing about breakfast for dinner (or brinner as I call it) is that it’s quick, easy and can offer a nutritious and filling meal option.

My day started off with an early morning swim, followed by a quick shower and dash to work. I signed up for an immediate post-work hot yoga class to end the day with some stretching, realignment and a little mental decompression. This means by the time I get home to make a meal, I’m hungry and ready for something tasty that offers a full array of nutrients. Brinner it is.

As I prepared my brinner meal, the array of lovely colors became apparent in this recipe I had chosen to make. I’m sure many of you have heard the phrase ‘Eat the rainbow’.  This is not just to cater to the visual appeal of a colorful plate, but more so to provide a wide array of vitamins, minerals and phytochemicals through a varied selection of nutrient-dense foods. Phytochemicals or the pigments that give many plant foods their color, act as antioxidants in our bodies and play a role in reducing risk for certain common diseases. A colorful plate also helps to limit the amount of processed, ‘brown’ or ‘beige’ foods  that don’t give as much bang for their buck on the nutrition end.

Not only does this ‘brinner’ pick offer quite the colorful plate, it also provides perfectly complemented taste profiles. The sweet potatoes in this recipe provide cartonenoids, a pigment found in orange plant foods important in eye health, immune health and prevention of certain cancers, in addition to healthy carbohydrates and fiber. Avocados add a nice savory touch as well as antioxidant lutein, heart-healthy omega-3s and other vitamins and minerals including B-vitamins, vitamin C, E, and K, magnesium, and potassium. Tomatoes are a great source of the red pigment lycopene, which may help to reduce risk for certain cancers and heart disease. Last but certainly not least, eggs as many of us know, offer a sundry list of benefits, check out this post for more detail. Consisting of healthy carbohydrates, fiber-containing fruits and vegetables and protein-packed eggs, this recipe is a fine choice for ‘brinner’, breakfast or as a reheated leftovers for lunch.

Sweet Potato, Avocado and Feta Scramble IMG_0015

  • 1 large sweet potato, cut into cubes
  • 4 eggs
  • 1/2 avocado, sliced or diced as desired
  • 1/2 cup cherry tomatoes cut in half
  • 1 sliced green onion
  • 1/2 yellow pepper, diced
  • 1/4 cup diced onion
  • 1 clove garlic, minced
  • 1 tsp paprika
  • 1/3 cup feta cheese for topping
  • salt and pepper as desired
  1. Preheat oven to 400 degrees. Place diced sweet potato in a greased shallow baking pan and sprinkle with salt and pepper.
  2. Roast in oven for 15 minutes. Flip potatoes then roast in oven for an additional 10 minutes or until lightly browned on all sides. Set potatoes aside. IMG_0017
  3. Heat a non-stick or greased skillet on medium-high heat. Add garlic and onion and cook for 2-3 minutes until slightly softened. Add yellow bell pepper and cook an additional 3 minutes.
  4. Add eggs, season with salt and pepper and cook for 5-7 minutes over medium heat.
  5. Stir in tomatoes, and cook until skin begins to soften. Add sweet potatoes and cook until just heated through.IMG_0019
  6. Remove from heat, sprinkle with paprika and top with avocado, feta cheese and green onions.
  7. Plate it up and enjoy!

Recipe makes 2 servings.

Nutrition Information per serving: 325 calories, 19g fat, 7g saturated fat, 25g carbohydrates, 8g sugar, 19g protein.

Recipe adapted from Nutritionist in the Kitch.


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