Ham & Sweet Potato Casserole

This ham and sweet potato breakfast casserole is a nourishing option for both the ovulation and menstrual phases due to its strategic balance of protein, healthy fats, and complex carbohydrates. During ovulation, the body is at its energetic peak and benefits from lighter yet sustaining meals; the sweet potatoes provide fiber and slow-digesting carbs to fuel activity, while the ham offers clean protein to support hormone metabolism. For the menstrual phase, when the body is losing iron and energy can dip, this dish becomes even more supportive: sweet potatoes deliver comforting, anti-inflammatory nutrients like vitamin A and potassium, while the ham and eggs replenish iron and B vitamins needed for blood loss recovery. The warm, hearty nature of the casserole also aligns with the body’s need for grounding, cozy meals during this time. 

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INGREDIENTS

• 1 small sweet potato, peeled and diced into ½-inch cubes

• 1 tablespoon avocado oil

• ¼ teaspoon garlic powder 

• ¼ teaspoon onion powder

• ¼ teaspoon paprika

• Kosher salt and freshly ground black pepper, to taste

• 1 cup diced cooked ham (cube it yourself from a ham steak or leftover roast ham)

• 1 green bell pepper, deseeded and diced

• 2 cloves garlic, minced

• 12 large eggs

• ⅓ cup milk (dairy or dairy-free)

• Optional: shredded cheese and sliced green onion for garnish

INSTRUCTIONS

1. Preheat the oven to 400°F (200°C) and grease a 9x13-inch casserole dish.

2. Roast the sweet potatoes:
   Toss diced sweet potatoes with avocado oil, garlic powder, paprika, salt, and pepper. Spread on a baking sheet and roast for 25–30 minutes, stirring halfway through, until tender and lightly golden.

3. Cook the veggies:
   In a skillet over medium heat (with a dash of avocado oil), sauté diced bell pepper in a little oil for 4–5 minutes. Add minced garlic and cook another minute until fragrant.

4. Assemble the casserole:
   In the prepared baking dish, combine the roasted sweet potatoes, diced ham, and sautéed peppers and garlic. Mix well and season with additional salt and pepper, if needed.

5. Add the eggs:
   In a mixing bowl, whisk together eggs and milk until smooth and slightly frothy. Pour evenly over the sweet potato mixture. Sprinkle cheese on top if using.

6. Bake:
   Bake uncovered for 25–30 minutes, or until the center is set and the top is lightly golden.

7. Serve:
   Let it cool slightly before slicing. Garnish with green onions or herbs if desired.

RECIPE NOTES/TIPS