Inspired by the dynamic duo of Dr. Roizen and Chef Jim at the Cleveland Clinic, where I interned last summer, I’m embarking on a mission to introduce culinary medicine in an accessible way – through social media. Every Friday, I’ll be sharing a “Functional Foodie” recipe as part of my job as Patient Care Navigator at Princeton Integrative Health.
When I lived in Boston and my friends wanted to go to brunch, one of our favorite spots was Life Alive. This vegetarian restaurant chain has creative, soulful bowls that are so grounding. This Fall, I’m reminiscing on their Rainbow Harvest bowl, and thought: Why not make it myself?
Based on what I had in my kitchen, this meant using purple sweet potatoes, carrots, and eggs. But of course, to give it that Life Alive flair, I needed a dressing.
This delightful dish features a harmonious blend of sweet purple potatoes and tender carrots, perfectly complemented by the luscious addition of jammy eggs. The sweet potatoes and carrots, sauteed to caramelized perfection, provide a delightful contrast to the rich, runny yolk of the eggs. To elevate the flavors, a velvety miso maple sesame seed dressing drizzles over the vegetables and eggs, offering a balance of savory umami and sweet notes that dance on your palate. Completing this culinary harvest, dulse seaweed flakes are sprinkled on top, adding a delicate hint of saltiness and a touch of oceanic essence.
Let’s learn about the ingredients:
- Purple potatoes. Purple potatoes contain anthocyanin pigments, which are powerful antioxidants that help protect cells from damage caused by free radicals. They contribute to overall health and may reduce the risk of chronic diseases. These potatoes provide dietary fiber, promoting digestive health and helping to maintain a feeling of fullness [1].
- Carrots. Carrots are a nutritional powerhouse, renowned for their high beta-carotene content, which the body converts into vitamin A, supporting healthy vision, immune function, and skin health. Additionally, their rich antioxidant and dietary fiber content has been associated with a reduced risk of chronic diseases and improved digestive health [2].
- Eggs. Eggs are an excellent source of high-quality protein, providing all essential amino acids necessary for muscle repair and overall growth. Eggs contain essential vitamins and minerals, including vitamin B12, vitamin D, and choline, which are important for various bodily functions, including nerve function and bone health [3].
- Note: Buying cage-free, organic, and free-range eggs is important for several reasons. First, cage-free and free-range systems provide better living conditions for hens, allowing them to move around, spread their wings, and exhibit more natural behaviors, promoting animal welfare. Second, organic eggs come from hens that are raised without the use of synthetic pesticides, antibiotics, or genetically modified organisms, which can reduce potential health risks associated with these substances. Lastly, these types of eggs often have higher nutritional quality, containing more essential nutrients like omega-3 fatty acids and certain vitamins due to the hens’ access to a more natural diet and lifestyle.
- Dulse seaweed. Dulse seaweed is a good source of iodine, a mineral essential for thyroid function and overall metabolism regulation. It contains various minerals like iron, magnesium, and calcium, contributing to overall mineral balance in the diet [4].
- Ginger. Ginger has potent anti-inflammatory properties that may help reduce inflammation in the body, potentially benefiting those with conditions like osteoarthritis. It can aid digestion by reducing nausea, indigestion, and bloating [5].
Autumnal Egg Hash with Maple Miso Dressing, GF + DF
Serves 1
Ingredients
- 1 tbsp extra virgin olive oil
- 1 normal or 2 small purple potatoes, peeled and cut into small pieces
- 2 carrots, peeled and sliced
- 2 eggs
- 1/2 inch ginger, grated
- Cayenne or cinnamon, optional
For the Dressing
- 1 tbsp miso
- 1 tbsp maple syrup
- 1 tbsp sesame seeds
- 2-3 tbsp water
- Dulse seaweed (optional)
How To
- Heat the extra virgin olive oil in a pan over medium-high heat. Add the peeled and diced purple potatoes to the pan and sauté until they turn golden brown. To the sautéed potatoes, add the sliced carrots.
- Pour 1/4 cup of water into the pan and cover it with a lid to create steam. Steam the potato and carrot mixture until the carrots become tender, approximately 4-5 minutes. Give it a stir, and add in cayenne or cinnamon if you want an extra spice.
- Once the vegetables are tender, crack the eggs into the pan. Cover the pan with a lid and reduce the heat to low. Cook the eggs to your preferred level of doneness.
- While the eggs are cooking, prepare the dressing by combining miso, maple syrup, sesame seeds, and water in a separate bowl. Adjust the amount of water to achieve your desired dressing consistency.Remove the pan from the stove.
- Drizzle the prepared miso sesame dressing over the potato, carrot, and egg mixture in the pan. If desired, sprinkle with dulse seaweed for added flavor and nutrition.