10.06.2011

Sweet Potato Hash


Some call breakfast the most important meal of the day.  Certainly debatable. In fact, I have been experimenting with some intermittent fasting by skipping breakfast completely with really good results (another post for another day).  What is not debatable though, what is not refutable, is that breakfast food is always delicious. Fried eggs with runny yolks, bacon, sausage fluffy omelettes, waffles (I never claimed to be Paleo Perfect)…all legends that stand proudly in my food Hall of Fame. 

Today, I am sharing an awesome Whole 30 compliant recipe for sweet potato hash and poached eggs.  I was going through my food pictures trying to pick a recipe to write about (and to break a bit of a blog-slump) and I saw about 10 recurrences of The Hash, so I figured it was the only way to go.  This is a great breakfast meal, but it also works great as a post workout meal filled with some healthy carbs and protein.  Here we go…not just the recipe either, we’re gonna cover the prep work, too. 

This is your meal.

Ingredients
-Spices/seasoning: salt, pepper, smoked paprika, garlic powder, onion powder, cayenne (if ya like it spicayyy)
-Sweet potato (about 1 small potato per person)
-Onion (about half of a small onion per person)
-Handful of spinach
-Eggs (2 per person)
-Coconut oil
-White vinegar
-Fresh parsley

Prep
-Dice potato: cut off a long edge of potato so that it will lay flat on the board.  Repeat on all sides.  Cut long way so that you have even, long slices.  Lay one or two slices at a time flat and cut long ways through to make “fry” shapes.  Cut the fries the short way into dice.

(Lil step by step action)

-Chop parsley.

Cooking
Hash
-Heat pan on medium-high heat (cast iron is great for this).  Melt enough coconut oil to sufficiently cover the bottom of pan.
-Add potatoes and seasoning (experiment with seasoning amounts, to each his/her own!) and cook for 3-5 minutes before adding onion and some chopped parsley.  Stir every minute or so until potatoes are tender and browning.
-When potatoes look right, turn heat to low and fold in spinach so that it wilts.
-Move to the eggs while the hash stays in the hot pan.
**Optional - we often add any leftover meats we have to the hash later in the cooking process...sausage, ground beef or turkey, and even chicken work great.

Eggs
-Bring pot or saucepan filled with water to a near-boil (should not be bubbling wildly, but should be steamy).
-Add approximately 1 tsp of vinegar per cup of water.  This step is crucial, as it will prevent the whites from “swimming” all over the water.
-Crack eggs gently into a small container, one at a time to make sure the yolks are intact, and then add them to the water/vinegar.
-Cook for about 5 minutes or until they are cooked to your liking.  Best way to get a feel for timing is to use an extra test egg…take it out first to see if the others will be done.

-Plate the hash.  Top with two eggs, chopped parsley, salt and pepper.

Enjoy breakfast and all of its yolky goodness!




2 comments:

Samantha said...

Looks good!!! I like the chopped up sweet taters, I'll have to try that. Usually I grate them like hash browns. Thanks for sharing!

DBax said...

Of course!