Kale is an antioxidant and is anti-inflammatory. It is full of micronutrients and cancer-preventing glucosinolates. Kale provides vitamin C, beta-carotene, manganese and 45 known flavonoids. Kale offers fiber which binds bile-acids, successfully lowering cholesterol. In fact, it only takes 200 calories of Kale to provide 14 g of fiber.
Kale also has significant ALA (alpha-linolenic acid) the basic building block of Omega 3 fats. For a complete in-depth nutrient analysis click here
There are three parts to this dish: Kale pesto, sweet potato hash browns and an egg cooked sunny-side up. Obviously, each part has its own merit and are delicious and nutritious separately as well.
Prep time: longest part of prep is cleaning kale leaves.
1 bunch of lacinato kale
2/3 cup of olive oil
4 cloves of garlic
1 teaspoon of sea salt
1/2 cup of walnuts or pecans
1. Place all ingredients in a food processor and blend. Add oil as needed for desired consistency.
Sweet Potato Hash Browns:
Prep time: 25 min.
6-8 sweet potatoes, peeled and cut to desired thickness
1 onion, diced
1 teaspoon salt
3 tablespoons coconut oil
To make really crispy hash browns, take these easy steps (I didn’t have the time to shred, so as you see in the picture above, I just sauted the sweet potatoes, creating a more “mushy” consistency, which we also enjoyed):
1. Shred 6-8 sweet potatoes, depending on amount you desire to have (hashbrowns taste great the next day as well). (Or just peel and cut into desired pieces as pictured above)
2. Place shredded potatoes in kitchen towel and fold in all corners of towel, creating a “sack” of potatoes. Squeeze the towel tightly, getting as much water out of the potatoes as you can.
3. Heat up coconut oil and add diced onions. Saute until onion is translucent.
4. Add potatoes and salt and saute on medium heat until crispy, stirring often.
Sunny-side up Egg
1. Heat 1 teaspoon of coconut oil in pan
2. Add egg to heated oil.
3. Cover pan with aluminum foil and heat on low checking often.
I like my egg on the raw side and runny, and the egg offers more nutrients the less cooked it is (the proteins do not denature when eaten on the raw side).