Hash may have a reputation for being a greasy spoon special, but this kale hash, which can be enjoyed for breakfast, brunch, lunch, or dinner on your days of cleansing, will change your idea of the dish. Sweet potatoes add substance, nutrition, sweetness, and a great depth of flavour in place of the usual floury white potatoes.
Tip
Replace sweet potato with cubes of butternut squash or a mixture of root vegetables for an equally nourishing hash.
Sweet Potato, Red Onion, and Kale Hash
Ingredients
- 2 Tbsp (30 mL) coconut oil
- 2 sweet potatoes, peeled and diced
- 2 red onions, thinly sliced
- 1 tsp (5 mL) dried thyme
- 1/2 tsp (2 mL) sea salt
- Zest of 1 lemon
- 1 Tbsp (15 mL) lemon juice
- 4 cups (1 L) destemmed kale, shredded
- 4 large free-range eggs
- 1/4 tsp (1 mL) ground black pepper
Nutrition
Per serving:
- calories209
- protein10g
- fat12g
- saturated fat8g
- trans fat0g
- carbohydrates18g
- sugars4g
- fibre3g
- sodium410mg
Directions
01
In large cast iron or high-sided skillet, heat oil over medium. Add potatoes, onion, thyme, and salt. Sauteu0301 for 12 to 15 minutes, or until potatoes are tender and beginning to brown. Stir in lemon zest, lemon juice, and kale. Cook until kale is wilted, about 3 minutes.
02
Flatten out vegetables in pan and crack eggs overtop and sprinkle with pepper. Top with lid or cover of some sort (a baking sheet works well), and cook over medium heat for 4 to 5 minutes, until eggs are set with still-runny yolks. Serve warm.
Allison Day, RHN
Allison Day, RHN, is a nutritionist, blogger, and cookbook author. Her cookbooks, Whole Bowls and Purely Pumpkin (Skyhorse Publishing, 2016), are out now. She is currently working on her third cookbook, Modern Lunch (Appetite by Random House).
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