Okay, so I'm not going to lie. I made this bad boy for dinner. But that doesn't mean it's not excellent for breakfast. This sandwich even makes for a healthy, mid-day snack. I've made it gluten free by replacing the bun with sweet potato, and I've made it dairy free, by adding rice cheese. Sweet potatoes are really healthy for you, according to Men's Fitness Magazine (which I don't even know why i am reading something from Men's Fitness), but these sweet vegetables have the following nutrients:- Vitamin E- protects against heart disease
- Potassium- sweet potatoes have more potassium than bananas! Helps with bone health, water balance, and blood pressure
- Copper- keeps muscles healthy all around
- Quercetin- helps you breath better
Eggs are also a really healthy food you'll want to include in your diet. According to The Huffington Post, they are high in sulfur, which helps the liver function, and helps create and maintain shiny hair, strong nails, and glowing skin (looks like I'll be eating more of these!). The yolks help prevent vision loss, while the egg whites are low calorie, low fat source of a perfect protein. Overall, this is a great food for human consumption, as it's very digestible, however, Mayo Clinic recommends eating no more than 4 eggs in one week.
- Carotenoids: plant compounds that squelch cell damage caused by everyday living—and challenging workouts.
- Vitamin E: an antioxidant that may protect against heart disease.
- Potassium: a mineral necessary for muscle contraction, nerve transmission, bone health, water balance, and normal blood pressure. (It’s got more than bananas, believe it or not.)
- Copper: it assists in the production of collagen, which is responsible for keeping muscles healthy and skin taut.
- Quercetin: research shoes this potent phytonutrient may help you breathe easier by warding off allergies, hay fever, and asthma.
- See more at: http://www.mensfitness.com/nutrition/what-to-eat/fit-food-the-benefits-of-sweet-potatoes#sthash.Fr2ZmMQ4.dpuf
- Carotenoids: plant compounds that squelch cell damage caused by everyday living—and challenging workouts.
- Vitamin E: an antioxidant that may protect against heart disease.
- Potassium: a mineral necessary for muscle contraction, nerve transmission, bone health, water balance, and normal blood pressure. (It’s got more than bananas, believe it or not.)
- Copper: it assists in the production of collagen, which is responsible for keeping muscles healthy and skin taut.
- Quercetin: research shoes this potent phytonutrient may help you breathe easier by warding off allergies, hay fever, and asthma.
- See more at: http://www.mensfitness.com/nutrition/what-to-eat/fit-food-the-benefits-of-sweet-potatoes#sthash.Fr2ZmMQ4.dpuf
Ingredients:
- 1 sweet potato, washed, dried, and sliced
- 2 thin slices of deli turkey (I would recommend asking your local store if they have fresh sliced turkey that they baked in store)
- rice cheese (this can be purchased any any local organic store, or grocery store with an organic/vegan section)
- 1 egg
- 1 tsp olive oil
- salt and pepper
- 1 tsp sage
- Pre heat the oven to 350 degrees.
- Place the sliced potatoes on a baking sheet and drizzle olive oil on top, add salt, pepper, and sage.
- Bake for 15-20 minutes.
- Meanwhile, heat pan over medium heat.
- Carefully crack egg onto pan, making sure not to break the yolk.
- Let egg cook for about 5-7 minutes or until egg is cooked through to your liking.
- When potato slices and egg are ready, it's time to make your sandwich. Place turkey on bottom potato, egg, then, cheese, then the top potato (the order is interchangeable).
- Enjoy!
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