Skillet Saturdays: Rainbow Veggies


Today’s skillet is very simple and so beautiful! A standard-sized cast-iron skillet is perfect for two or three people but you could definitely make a bigger version in a casserole pan or an extra-large skillet.

I LOVE color! In my environment,  and definitely in my food. Having a wide range of color pigmentation in your fruits and veggies means an equally wide range of antioxidants and phytonutrients. Eating the rainbow is a simple way to know you are eating ‘well’ without having to pay too much attention. Keep your plates vibrant and varied and you’re probably doing just great 🙂

As always, feel free to adapt this recipe to your taste and your refrigerator stock, this is always only meant as a guide towards your cooking creativity.


  • 1/2 of a small yam cut into small cubes (or leftover yam cubes if you happen to have)
  • 3 leaves of dinosaur kale
  • a wedge of the purple cabbage
  • 1 Tbsp (ish) raw sunflower seeds
  • 3 eggs
  • 1 green onion
  • salt & pepper
  • 1/2 tsp paprika
  • coconut oil (or oil of your choice)



  • Add yams to a couple cups of cold water and put on the stove to boil. I always boil my potatoes prior to making hash browns to ensure they are cooked through and not dried out. (5 – 10 minutes boiling is fine).
  • Turn oven on to 400F.
  • Cut up your other veggies: red pepper into small cubes. Kale and cabbage into 1/2 inch strips. Green onions into small rounds.
  • Heat skillet to medium. Add a large dollop of coconut oil.
  • Drain yams. Add them to the hot skillet. Add a bit of salt, pepper and the paprika. Toss in the hot skillet for one or two minutes. Remove the yams from the skillet.
  • Return the pan to the burner, reduce heat to medium-low and add a bit more oil.
  • Add cabbage. Stir. Add the sunflower seeds, stir and saute together for a minute or two.
  • Add the red pepper. Stir. Give it 30 seconds to a minute. Stirring – always.
  • Add the kale, stir and saute another minute.
  • Add back in the the yams. Stir well, get all the sunflower seeds off the bottom and mixed in well and balanced. Turn off the burner.
  • Shake the pan to combine and level ingredients. Create little holes for the eggs.
  • Gently crack the eggs and pour them into the holes. Give the pan a couple of good crunches of salt and pepper.
  • Sprinkle with green onion and gently put the skillet into the oven.
  • Bake for about 8 – 10 minutes, being sure to watch that the eggs don’t over cook. Remove from the oven and set on a trivet directly on the table – Delish Nutrish 🙂

I support organic farming and recommend that, when available, ingredients be certified organic.

Happy Weekend!

Nourish & Flourish


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