Recipe for Health: Sweet Potato Egg Cakes

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Eating more of a little known nutrient could keep our brains operating well as we age. According to a 2025 paper in the American Journal of Clinical Nutrition, improved intake of choline among 125,594 participants with a median age of 59 can lower the odds of developing dementia and facilitate better cognitive performance. Choline participates in the formation of neurotransmitters—chemicals that our brain cells use to communicate with each other. One of these neurotransmitters, acetylcholine, is particularly important for memory. So to support improved brain functioning as we age it’s a good idea to get in the habit of eating enough choline, which is roughly 425mg/day and 550 mg/day for women and men, respectively. Beef, soybeans, chicken, cod, quinoa, kidney, beans, potato, Brussels sprouts, and broccoli are all sources of this brain-benefiting nutrient. But it’s eggs that are one of the easiest ways to get plenty of choline – one large egg has about 147mg of choline. That makes these egg cakes a meal to remember.

Sweet Potato Egg Cakes

1 (8 oz) bag frozen chopped spinach

1 T canola oil or grapeseed oil 

1 medium yellow onion, diced

1/2 t salt

1 medium sweet potato, peeled and grated

8 large eggs

1/3 C sour cream or plain yogurt

1/2 C crumbled soft goat cheese (optional)

1/3 C chopped sun-dried tomatoes

2 t fresh thyme

1/2 t chili flakes

1/4 t black pepper

Place frozen spinach in a colander to thaw and then squeeze out as much liquid as possible.  Preheat oven to 375°F. Heat oil in a large skillet over medium heat. Add onion and salt; cook 4 minutes, stirring occasionally, or until softened. Add sweet potato and heat until potato is tender, about 3 minutes. In a mixing bowl, whisk together eggs and sour cream or yogurt. Stir in goat cheese if using, sun-dried tomatoes, thyme, chili flakes and black pepper. Stir in thawed spinach and sweet potato mixture. Divide egg mixture among 12 standard sized silicon or greased metal muffin cups and bake for 20 minutes, or until eggs are set. Let egg cakes cool for a few minutes before unmolding.