Baby in a Basket

With a slight stretch of the imagination, a school aged child could be enticed to try this unusual, anti-inflammatory breakfast. The egg, cooked in a microwave, inside a sweet potato, not only resembles a swaddled infant, but is quick, portable, high in fiber, vitamin A, and low on the glycemic index. This means that consuming it before school will stave off hunger longer than a quick energy, sugary, low protein bowl of cereal. In fact, the breakfast is good for anyone starting a busy day.

Study after study has proved the importance of a healthy breakfast on brain development, weight control, and academic performance, but what I like about this particular breakfast is the high fiber content in the sweet potato. The more sitting we do during the day according to a recent study, the greater likelihood we will see a rise in our cholesterol levels. Sweet potatoes are rich in soluble fiber, and evidence suggests, creates the production of LDL receptors in the liver, which in turn, pulls cholesterol from the LDL receptors in the blood stream. For a more detailed explanation of this process, click here. 

The more fiber in our diets, combined with increased exercise, according to the National Cholesterol Education Program (NCEP), the more likely we are to see a drop in our cholesterol. The NCEP suggests we include 5 to 10 g of soluble fiber a day. Adding 10 to 26 g is especially recommended for those with unacceptable cholesterol levels.

According to this extension service at Colorado State University, the amount of soluble fiber in a halved sweet potato without skin, is 3.9 g.  I eat a whole sweet potato and leave off the salt and butter.

Here is my quick and easy microwave method:

Method:

• Wash a medium sweet potato and cook it whole in the microwave for about three minutes. (individual microwave times may vary).
• Cut the potato in half and place in a microwave-save bowl, preferably glass.
• Score the potato on both sides. At this point it should not be tender and flaky, but slightly hard.
• Crack an egg (preferably, from a free range chicken) into the two halves, leaving it undisturbed.
• Prick the egg yolk once with a fork and use a microwave cover to help steam the egg.
• Cook covered for 1 ½ minutes, or until potato is fluffy and egg is cooked to your preference.
• Let this dish cool for several minutes before eating.
• Season with butter and salt and pepper (optional).
• For a little more fun, add a walnut half to the cooked yoke for a wizened baby face!