EASY SWEET POTATO HASH
Updated: Sep 29
Introduction
As someone who was recently diagnosed with Mast Cell Activation Syndrome, and has spent the last almost thirty years of my life without any dietary restrictions, you can imagine how hard it is now to suddenly become ill to foods I had been enjoying my whole life. My journey to wellness lead me to create each and every one of these recipes featured on Damngoodthyme.
With the diagnosis of MCAS came hormonal imbalances, leading to hypothyroidism and PCOS. What I was unaware of at the time of these diagnoses, was that diet would play the biggest role in helping me achieve remission and lose the weight gained from all of the inflammation my body was under. I began to prioritize eating high protein meals to help with blood sugar imbalances.
More importantly, I began to ensure to always have a protein packed breakfast in order to keep my blood sugar stable throughout the day. As you may know from my other posts, I am an avid runner. You can often find me starting my day with a nice run outside in order to get the feel good endorphins pumping in my body. In order to keep the endorphins flowing, and me energized for work, I like to follow my run up with this simple sweet potato and egg dish.
It is perfect for during the week, as it comes together in one pan, and under 15 minutes (bonus if you already have the sweet potatoes roasted before hand). Even better this stores perfectly and can be prepped for two days or doubled for the work week.
Table of Contents
Ingredients
1 Large Sweet Potato
4 Eggs
2 Cups Kale
1/2 white onion
Olive Oil
Salt
Pepper
Ingredient Substitutions
Kale: Feel free to substitute the kale with spinach, collard greens, or any other vegetable!
Pepper: The pepper can be omitted to keep the dish AIP Compliant.
How to Make the Sweet Potato Hash
Cut and Wash the Vegetables: Wash the kale thoroughly and roughly chop, you do not need to massage the kale as it is going to be cooked down. Wash the sweet potatoes, and skin if preferred. Dice the sweet potatoes into cubes. Dice the white onion finely.
Sautee the Sweet Potatoes and Onion: Add 1 TBSP of olive oil to a nonstick skillet. Add the sweet potatoes and onion, let cook for about 10 minutes, continuously checking on it.
3.Lightly Sauté the Kale: Add the kale to the skillet, and lightly sauté for 2-3 minutes.
4. Make 'wells' for the Eggs: Make four "wells" for the eggs.
5.Cook the Eggs: Crack each egg into a well and cook the eggs to
your liking.
6.Plate and Enjoy: Plate the dish, and enjoy this perfect paleo breakfast!
Frequently Asked Questions
Which ingredients can I substitute?
The kale can be substituted with spinach or any other leafy green if preferred.
How can I make this dish AIP Compliant?
According to the AIP Protocol, eggs are restricted in the elimination phase of the diet. However, can be reintroduced with caution in the reintroduction phase.
Storage Instructions
To properly store sweet potato hash with eggs, follow these guidelines:
Cool Down Quickly: Allow the sweet potato hash with eggs to cool down to room temperature within two hours of cooking.
Separate Eggs if Possible: If the eggs are not fully cooked or if you plan to reheat the dish later, consider removing the eggs from the hash before storing. This will help prevent overcooking the eggs during reheating.
Refrigeration: Store the sweet potato hash in an airtight container in the refrigerator. Make sure the container is suitable for storing cooked food. These are my favorite airtight containers perfect for storing food in the fridge.
Labeling: If you've made a large batch or plan to store it for more than a day, label the container with the date to keep track of freshness. These are my favorite labels that wash off easily after use.
Consume Within 3-4 Days: For optimal quality, try to consume the sweet potato hash with eggs within 3-4 days of preparation. After this period, the flavors and texture may begin to deteriorate.
Reheating: When reheating, make sure to reheat the dish thoroughly to at least 165°F (74°C) to ensure the safety of the eggs and to maintain the overall quality of the dish. Reheat in the microwave, on the stovetop, or in the oven, depending on your preference.
Avoid Freezing Eggs: Freezing can affect the texture of eggs, so it's generally not recommended to freeze dishes containing eggs. If you plan to freeze the sweet potato hash, consider removing the eggs before freezing and adding them later when reheating.
Always use your best judgment when assessing the freshness and safety of leftovers. If something looks or smells off, it's better to err on the side of caution and avoid consuming it.
By following these guidelines, you can ensure that your prepared chicken thighs remain safe to eat and maintain their flavor and texture. Always use your best judgment and discard any chicken that shows signs of spoilage, such as an off odor, unusual color, or sliminess.
More Easy Paleo Breakfast Ideas:
Full Recipe:
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