This combination of roast sweet potatoes, omelette and spinach in tomato sauce makes a flavourful, nutritious breakfast. Rich in fibre and quality proteins, it provides sustained energy without blood sugar spikes.

Nutrition Highlights

Calcium – works with vitamin D, the parathyroid hormone and the RAAS system to maintain blood pressure. A low calcium diet is associated with high blood pressure. Per serving, this meal provides 243 mg or 34.7% of the daily recommended nutrient intake (RNI) of calcium.

Magnesium – functions very closely with calcium and phosphorus. It is crucial for blood sugar regulation and transmitting signals between the muscles and nerves. Per serving, this meal provides 152 mg or 50.6% of the daily RNI of magnesium.

Potassium – works closely with sodium and chloride to maintain acid balance, electrical charge and blood pressure. A low potassium diet is associated with high blood pressure.  Per serving, this meal provides 1976 mg or 56.4% of the daily RNI of potassium.

Vitamin D – works closely with calcium and phosphorus to maintain bone health. Low vitamin D is associated with a higher risk of prediabetes. Per serving, this meal provides 2.2 mcg or 22% of the daily RNI per serving.

Beta-carotene – the precursor to vitamin A is a crucial antioxidant that protects against heart disease, cancer and vision problems, including macular degeneration, cataracts. Per serving, this meal provides 1423 mcg of beta-carotene.

How to Cook Roast Sweet Potatoes, Omelette and Spinach in Tomato Sauce

Preparation time: 10 minutes | Cooking time: 40 minutes | Serves 2

Ingredients

For the sweet potato

300g sweet potatoes, peeled and halved

1 teaspoon smoked paprika

1 teaspoon herbs de Provence

½ teaspoon olive oil

For the spinach & tomato sauce

200g baby spinach

400g cherry tomatoes, roughly chopped

2 teaspoon olive oil

1 teaspoon vegetable bouillon

1 tablespoon Harissa paste

2 teaspoon smoked paprika

1 medium onion, finely chopped

1 large garlic clove, finely chopped

For the eggs

4 eggs

Pinch of salt

Black pepper, to taste

1 teaspoon olive oil

Directions

1. Preheat oven to 230°C (440°F) then line a baking tray with parchment paper and set aside.
2. Cut diagonal lines into the sweet potato then place in a medium bowl and add paprika, hers de Provence and olive oil. Toss well then place on the baking tray and bake in the oven for 30mins until browned and tender.
3. Heat olive oil in a medium non-stick saucepan over medium heat. Fry onions for one minute to soften, without burning. Add cherry tomatoes, garlic, harissa paste, paprika and vegetable bouillon. Fry for 8 minutes or until the tomatoes lose their tartness. Add the spinach, take the pan of the heat and stir continuously until the spinach wilts.
4. Beat eggs with a pinch of salt and black pepper. Heat half of the olive oil in a medium non-stick frying pan then add half of the egg mixture. Fry for one minute then flip and fry for another minute. Repeat for the remaining egg mixture.
5. Serve sweet potato with egg, spinach and tomato sauce. Garnish with chilli flakes and extra black pepper, if desired.

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