Kale sweet potato hash is a great way to enjoy more veggies in your morning breakfast. Learn how good nourishment can help your body fight off stress from the day ahead and get the recipe below.
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A meal in the morning is important. It’s not just when you eat but what you are eating. This is especially true if you suffer from low energy and need to drag yourself out of bed.
Typical breakfast foods can be lacking in nutrients that help to calm stress like those found in protein and healthy fat. Instead, they often are high in refined carbohydrates and sugar, especially the sneaky, hidden kind.
One thing you can do to amp up your nutrition during breakfast is to add some veggies. The nutrients found in these foods can release tension and give you the energy you need to get through the day.
Adding veggies to breakfast may seem like a daunting task at first but there are easy ways to make veggies taste great to be a nice addition to your breakfast.
Sweet Potatoes for Breakfast
One food that is a great addition to breakfast time is the sweet potato.
White potatoes seemed to dominate the breakfast scene for quite some time. But thanks to the introduction of some new breakfast recipes (hello sweet potato toast), this vegetable has finally got its time in the spotlight.
While I love the ease and versatility of sweet potato toast, it can get boring. Don’t get hung up on one method because there are so many ways to cook sweet potatoes.
That brings me to why I am writing this article.
I love sweet potatoes. They are one of my favorite fall vegetables so I thought I would offer breakfast food that will warm you up and get you moving on those cold mornings.
And that means root veggies are in!
This sweet potato breakfast hash features onion and kale. I swapped out the red pepper for garlic then added cinnamon for natural sweetness.
So before your boil, bake, or saute those sweet potatoes read on to learn to make this kale sweet potato hash to make your morning breakfast great.
How to Make Potato Hash
I like to start by prepping my veggies. You want to make sure you chop the sweet potatoes in small enough pieces otherwise they will take longer to cook. A good size is about ¼ inch cube.
If you’re using fresh kale be sure to destem the leaves and chop them into smaller pieces. You can also purchase pre-chopped kale.
For this particular recipe, I used a chopped white onion but you can substitute red onion if you want a milder flavor.
Cast Iron Pan for Even Heat
I like using a cast iron pan* because it evenly distributes the heat plus you can get a little dose of iron every time you cook in it. Which is great for stress reduction.
Don’t have a cast-iron pan? No worries You can use any type of skillet
Gradually heat up the pan rotating it on the burner to let the heat be evenly applied for about 10 minutes.
Next, add the unrefined virgin coconut oil* and heat it until melted. Rotate the pan until it’s completely covered with the oil.
Since the sweet potatoes take the longest to cook add them first and cook for about five minutes. Stir in the diced onions, the pressed garlic stirring, and cinnamon, and cook for another five minutes
Kale doesn’t take too long to cook so it is the last ingredient you want to put in the pan. Top the sweet potato mixture with the kale and stir it until it is well blended. As it cooks it should turn a bright green color. Then cover and let cook for the last five minutes.
You want the potatoes to be fork tender
The finished product is a beautifully colorful dish that not only looks delicious but will taste good too! This recipe yields about four servings so if you wind up with leftovers this dish can make a nice side to have later at dinner. Though it looks delicious you may want to eat it all.
Some Tips to Make This Recipe Even Easier
If you are strapped for time in the morning one way to speed things along is by having your ingredients prepped and ready to go.
Meal prepping can do wonders when you are strapped for time. I will peel and cut my veggies the day I go shopping and then freeze or refrigerate them to have on hand when I need them.
Onions can be a pain to cut so I will often use the food processor* instead to save time.
Another shortcut to use in this recipe is to use pre-prepped or frozen veggies. Cubed sweet potatoes and frozen kale are great to substitutes to save you time. Just thaw out the kale and drain off any excess water before adding it to the hash.
Substitutions for Allergies/Sensitivities
I like to use coconut oil but if you have a sensitivity or allergy to coconuts you can use extra virgin olive oil*.
This recipe is gluten-free and AIP-approved so it is good for those with certain food sensitivities.
Equipment* Used In the Kale Sweet Potato Hash Recipe
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Kale Sweet Potato Hash
Ingredients
- 2 cup Kale de-stemmed and chopped (can also substitute frozen kale)
- 3 medium Sweet potatoes peeled and cubed ¼ inch
- 3 Garlic Garlic cloves peeled and mashed
- 1 tsp Cinnamon
- 1 tbsp Unrefined coconut oil
Instructions
- Warm the skillet over medium heat for about 10 minutes.
- Add the coconut oil, heat until melted, and rotate the pan until coated with the oil.
- Add in the sweet potatoes and cook for about 5 minutes stirring occasionally.
- Stir in the onions, garlic, cinnamon, and cook for another 5 minutes.
- Top the mixture with kale and stir in until well blended and the kale turns bright green.
- Cover and cook for about 5 minutes until the potatoes in the kale hash are fork-tender.
- Let cool and serve
Video
Notes
*Disclaimer: Some of these links are affiliate links, this means when you sign up or purchase from these links we may receive a small commission at no extra cost to you. The Radiant Root is also a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Learn more in our disclosure statement.
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