fried egg with potato rosti and silverbeet

potato rosti - gluten free eggs on toast alternativeHere’s a healthy, vegetarian, gluten / wheat free breakfast that tastes great and is easy to throw together.

Both the little fella and I eat eggs for breakfast most days of the week, alternating with porridge in the cooler months or bircher muesli when it’s warmer. Even on busy days, when we have to be out of the house by 7:30am we still have eggs – it really only takes a couple of minutes to scramble or fry an egg.

Eggs make a great start to the day; we mostly serve them with fried mushrooms and tomato on toast (yes, the little fella eats a scrambled egg, mushroom, tomato and two pieces of toast for breakfast!!), but lately I’ve been looking for alternatives to toast for myself for health reasons.

I’m testing the claim (on just me) that wheat prevents the absorption of B12 by avoiding wheat for a while. I’ve been found deficient in both vitamin B12 and iron, despite eating meat (not to mention eggs nearly every day!). This is a combination that makes for one very tired mamma. Nonchalance on behalf of the doctor spurned me to explore reasons for the deficiency, hence the wheat avoidance. Time will tell if it makes any difference.

Having just egg with vegetables is fine, but I miss having some carbs and that’s where the potato rosti comes in. A rosti is easy enough that it only takes a few extra minutes to cook, but makes a more rounded meal, at least I find so.

At the same time, our silverbeet is ready to be picked and eaten. There’s nothing like popping out the back door and picking a few leaves to add to breakfast. The little fella has been helping pick the leaves (although whether he eats any or not is hit and miss). Last week I sent him off to pick some leaves for me and he came back with a whole pea plant, so he may need a little more help with plant identification.

The sunflowers give texture. Any seed or nut would add a nice crunch.

For a vegan version, substitute the butter with coconut oil (which I could truly eat by the spoonful!) and top the rosti with some sliced avocado and cracked black pepper.

By the way, this was my Sunday rosti made with sweet potato:

sunday breakfast

Serves 1 – double to serve two etc..

Breakfast Egg with Potato Rosti and Silverbeet
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Ingredients
  1. 1 small potato
  2. 1 Tbsp. or so of butter
  3. salt and pepper to taste
  4. a few silverbeet leaves, rinsed and torn
  5. spring onion
  6. sprinkling of sunflower seeds
  7. 1 egg
Instructions
  1. Melt the butter in the pan you’re going to cook your breakfast in.
  2. Grate potato and squeeze out excess moisture. Season with salt and pepper and add a little drizzle of the melted butter – enough that the potato starts to come together (around 1/2 – 1 tsp.).
  3. When the pan is hot, spoon potato mixture into pan, pressing it down. Cook on both sides until golden. Remove from pan.
  4. Throw in the spring onions and silverbeet and lightly sauté before frying your egg, done just the way you like.
  5. Top your rosti with the silverbeet, sprinkle on some sunflower seeds and then finish with the egg.
frugal and thriving http://frugalandthriving.com.au/

Comments

  1. says

    Mmmm…looks and sounds delicious! I was interested to read your comment on how wheat can cause problems with iron levels…I ‘became’ anaemic in my late 50s and despite all sorts of blood tests, no cause was found…what was found was that my body can’t really store iron any more. So I have iron infusions on a semi regular basis. I have started to try to eat less bread (especially fruit bread which has been my ‘treat’) so will be interesting to see whether it makes a difference to the iron levels :-)

  2. says

    Yum, I will also be interested to hear how avoiding wheat affects your iron and B12 levels, since I’m vegetarian and take supplements for both of those. I am trying to cut down on wheat anyway because I think we eat too much of it.

  3. Milena says

    I have to try your recipes. As to iron – I add cane molasses to my porridge. I read somewhere that egg yolks deepen the iron deficit but maybe it’s only a myth.

  4. Shauna says

    I’m vegetarian also and for years put down my extremely low iron levels and other issues down to my diet.However I was recently diagnosed with coeliacs disease(found through thorough blood testing etc) and have since adopted a gluten free diet.Huge difference to my health and iron levels are finally normal.Great recipe by the way!

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