my everyday breakfast: sweet potato hash
According to my Instagram, I made this breakfast hash eight weeks ago for the first of many times since.
Staples in my kitchen now include sweet potatoes, eggs, and brussels sprouts. While this sweet potato hash is great and on my list weekly, the gift in this recipe is the method I learned from making this pan-roasted vegetable hash a few months ago.
If you are looking for a quick breakfast version (or lunch and dinner!) that doesn’t grow old and might just become your go-to, give it a try. And watch out, your housemates young and old, and quite possibly even your pets will be begging you to share.
This was Evie’s 2nd breakfast today, but I cannot resist this face.
Sweet Potato Hash with Brussels, Kale and Pumpkin Seeds
Ingredients
- 2 cups 1 large sweet potato or yam peeled and medium diced
- 1 cup 1 large handful of Brussels sprouts, ends strimmed and sliced in half
- 1 cup shredded or cut kale leaves only
- 1 tablespoon Raw pumpkin seeds optional
- 1 - 2 tablespoons Olive oil, coconut oil, or clarified butter/ghee
- salt and pepper
Instructions
- In a large skillet with a lid ready, heat and melt 1-2 tablespoon of fat on medium-high heat for about a minute.
- Add diced potatoes and Brussels sprouts. Make sure the sprouts lie flat and sprinkle with a bit of salt. Turn heat down to medium, cover with a lid, and don't disturb for 4 minutes.
- After 4 minutes, lift the lid and stir. If any pieces are getting too brown, turn your heat down a bit, and if necessary, add a bit more fat. If using, add your kale and pumpkin seeds, add to the pan, and stir around until combined.
- Recover and don't disturb for 4-5 more minutes.
- Stir and test a potato with a fork to see if it's tender to your liking.
- Your potatoes should be tender and slightly brown. Your kale will be soft, not crispy. If your hash needs more time, cook it a minute longer. If you'd like it to crisp up more, remove the lid and cook for a bit more without over-stirring.
*Note: I have played with the numbers in this recipe. If your pan or gas stove conducts heat fast or you use an oil or butter with a higher smoking point, your potatoes can burn, so keep your pan on lower heat and turn it down, or cook longer if necessary. Practice your hash until you get it just right for you!
Equipment
This post contains affiliate links to products I know and love. I recommend any of them for this recipe!
Nutrition
Notes on this recipe:
– Don’t be tempted to cut back on the amount of oil/fat that you use in this recipe until you have your method down. It is crucial so that the veggies don’t stick to your pan too much.
– This can be doubled but may need 2 pans to keep vegetables in a single layer.
Once you’ve mastered your method, you can experiment with all your favorite vegetable combinations (and then share them with me please!)
Enjoy!
~Heather
Last Updated on June 15, 2022 by Heather Bursch
Well, that was delish!!
Ok, so, do you ever have one of those food experiences where you partake of something and everything about it is perfect?! I mean, somehow, perfectly balanced. The color, the flavor, the aroma, the texture, how satisfying it is to your appetite…Yep, this is it! The flavors alone are amazing together with the richness of the sweet potato and the way the Brussels sprouts try to be their stereotypical strong personality but the clarified butter, coconut oil and salt take the edges off and turn those bad boys into something with a sweet side. Not to mention the thyme that speaks just loudly enough to be noticed and the pepper that lingers on your tongue long after the crowd has left the room. As if that wasn’t enough, along with it comes the emotional experience of feeling like I just gave myself space…space to prepare something and enjoy it…to slow down and take the time for something good…something that tastes amazing and something that I know is good for my body and I know it likes to be treated with that kind of care.
So, round 1 of breakfast hash was A-MAZING!! I’m someone who jumps too quickly to modifying things and I promised myself I would make it just the way you described the first time…and I am so glad I did. And immediately, my mind blows past the boundaries of the original and already imagines the infinite combinations…I think first off, I’ll start with introducing shallot into it. Then I’m hoping to try fennel, carrot and parsnip…I don’t even know what parsnips taste like, it just seems it would balance out the sweetness of the carrot/fennel. Then I’m thinking a kind of Mire Poix experience with Brussels sprouts again. I might just have it for breakfast, lunch and dinner one day, just to get well acquainted!!
Thanks for sharing Heather!!
This is too awesome. 🙂 It’s so good and simple, is it not? Funny thing is, I threw shallots in mine yesterday and the brussels I used were shredded for salad prep, it was kind of a Mire Poix experience and very delicious. I love your comment and all that you notice. I’m so glad you tried it and I KNOW you’ll experiment and tell me about it. So keep me posted, you. 🙂