Once you get the hang of how quick and easy this Kale & Sweet Potato Hash recipe is you’ll wonder why you haven’t been making it for years.
I usually have a smoothie for breakfast, but when I’m craving something warm and savory this is one of my healthy go-to’s. It’s simple, made with real food, low glycemic, and totally delicious. What’s not to love?!
A cast iron skillet is best for this recipe. You can grab a Lodge cast iron skillet at just about any store for around 20 bucks. Cooking potatoes in a cast iron skillet yields the best texture; if it’s properly seasoned you won’t even need to wash the pan. I’ve found that grated sweet potatoes stick to most other types of cookware, which makes a real mess.
Back to the hash. This method is so simple. Grab a medium sized sweet potato and give it a good scrub. Leave the skin on for more nutrients, fiber, and texture in your hash. Since sweet potatoes have less starch than white potatoes, you can grate it on a box grater (or in a food processor with the grating attachment), pat them dry with paper towels and add them to the pan. When making hash browns with a white potato (e.g. Yukon gold, russet) you want to soak the shredded potatoes in water for 10-15 minutes to soak off the starch, then completely dry them before cooking. This is why I love using a sweet potato; no soaking required. Just grate, pat dry, and cook.
Sweet potatoes come in a variety of shapes and colors, just choose one that looks good and is a good price at the store. The kale adds a great texture and even more fiber and nutrients to your breakfast. My grocery store has an amazing hot food bar with sautéed kale pieces (they just use kale and a little extra virgin olive oil) so I usually grab a few pieces off the hot food bar and chop them up instead of sautéing at home. You can take a little help from the store, or sauté your own at home if that’s not an option.
Kale & Sweet Potato Hash keeps in the refrigerator for 3-4 days, so whip up a big batch for a quick meal all week. I like to scramble a few eggs, remove them to a plate, then use the same pan to reheat the hash for a minute or two on the stove over medium heat.
Kale & Sweet Potato Hash Recipe
Prep time: About 5 minutes
Total time: About 15 minutes
Serves about 6
Ingredients:
- About 2 tablespoons extra virgin olive oil or macadamia nut oil (or healthy cooking oil of your choice), divided
- 3 cups grated sweet potato, from 1 medium sweet potato, skin on
- 1 1/2 cups chopped kale pieces, from about 6-8 stemmed kale leaves
- sea salt
- freshly ground black pepper
Recipe: Sauté the kale pieces in 1 teaspoon of oil; you can do this in the cast iron first on in a separate pan while the potatoes cook. Preheat a cast iron skillet over medium heat. While the skillet preheats, grate the sweet potato with a box grater or in a food processor with the grating attachment. Pat dry with paper towels to remove excess moisture.
Add 1 1/2 tablespoons oil to the pan and let it heat up for 10-15 seconds. Add the potatoes with a big pinch of sea salt and a few grinds of freshly ground black pepper; season to taste. Toss the potatoes in the oil with a spatula, then spread evenly. Let cook untouched for 2 minutes. Flip the potatoes and cook until slightly crispy, about another two minutes. Turn off the heat; add the kale and toss together. Remove from the pan and serve.
Serving suggestion: scrambled eggs, avocado slices and your favorite hot sauce
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Kale & Sweet Potato Hash Recipe For A 15-Minute Healthy Breakfast
- Prep Time: 5
- Cook Time: 10
- Total Time: 15
- Yield: Serves about 6
Ingredients
- About 2 tablespoons extra virgin olive oil or macadamia nut oil (or healthy cooking oil of your choice), divided
- 3 cups grated sweet potato, from 1 medium sweet potato, skin on
- 1 1/2 cups chopped kale pieces, from about 6-8 stemmed kale leaves
- sea salt
- freshly ground black pepper
Instructions
Sauté the kale pieces in 1 teaspoon of oil; you can do this in the cast iron first on in a separate pan while the potatoes cook. Preheat a cast iron skillet over medium heat. While the skillet preheats, grate the sweet potato with a box grater or in a food processor with the grating attachment. Pat dry with paper towels to remove excess moisture.
Add 1 1/2 tablespoons oil to the pan and let it heat up for 10-15 seconds. Add the potatoes with a big pinch of sea salt and a few grinds of freshly ground black pepper; season to taste. Toss the potatoes in the oil with a spatula, then spread evenly. Let cook untouched for 2 minutes. Flip the potatoes and cook until slightly crispy, about another two minutes. Turn off the heat; add the kale and toss together. Remove from the pan and serve.
Notes
Serving suggestion: scrambled eggs, avocado slices and your favorite hot sauce
Tip: cast iron stays hot long after you turn the pan off, remove the hash from the pan once it’s finished cooking to prevent the potatoes from burning. Let cool before storing and store in an airtight glass container up to 4 days.
Tip: cast iron stays hot long after you turn the pan off, remove the hash from the pan once it’s finished cooking to prevent the potatoes from burning. Let cool before storing and store in an airtight glass container up to 4 days.
So simple and wonderfully delicious.