Summer is just around the corner, and at the end of a longer, warmer day many may not feel like eating a large meal come dinner time.
This egg and vegetable dish can be a healthy, easy meal to prepare in the evening.
First, the eggs are a great source of protein which the body needs to produce hormones, enzymes, and antibodies in addition to body tissue. Eggs provide important nutrients like B vitamins (B12 and B2) for DNA synthesis, energy, and growth. Eggs yolks provide us with healthy omega-3 fatty acids that are important for cell structure and aid in reducing inflammation, which may lower our risk for chronic diseases like heart disease, arthritis, and cancer.
Next, the carrots provide nutrients like vitamin K for blood clotting, and potassium which helps the body with fluid regulation, blood pressure control, sending nerve signals, and regulating muscle contractions. Carrots also contain beta carotene that the body can convert into vitamin A, important for vision, growth and development, and immune function.
The potatoes (I used sweet potatoes) are a rich source of vitamins like vitamin C necessary for the production of collagen and certain neurotransmitters as well as protein metabolism. Sweet potatoes also contain antioxidants that promote the growth of healthy gut bacteria like Bifidobacterium and Lactobacillus associated with a healthier gut and lower risk of bowel diseases.
Here’s the recipe:
1 large sweet potato
1-2 large carrots
1 tbsp. coconut oil
8 large eggs
Sea salt, black pepper and herbs/spices to taste
Preheat the oven to 350 degrees F. Grate the potatoes and carrots and dice the onions, season with herbs and spices and mix well. Heat a large pan over medium heat, add the coconut oil and add the potato and carrot mixture to the pan. Heat until the veggies brown, about 10-15 minutes. Oil a muffin pan and place a thin layer of potato and carrot mixture into each muffin cup, be sure to go up the sides. This mixture will shrink when cooking. Bake for about 5 minutes until set and then crack an egg into each cup. Return pan to the oven and cook another 10 minutes or until the egg is cooked. (Makes 8)
You’ll find a different take on egg nests here.