Cooktop Cove: Watch how to make healthy sweet potato hash
Sweet potatoes and kale are a super-powered combination of health benefits. Orange sweet potatoes have not only been proven to increase levels of Vitamin A in our bodies, but they're also a very tasty alternative to regular white potatoes. Mix that with another superfood - kale - and you are adding lutein-rich nutrients that will even help promote eye health.
Just because it's super healthy, doesn't mean it can't also taste super delicious. This hash recipe puts a different spin on a traditional food and will enrich your nutrition levels as well as your taste buds. Watch the video below for the full instructions.
Healthy sweet potato hash
Preparation Time: 10 minutes
Total Time: 1 hour
1.5 lbs. sweet potatoes
4 tablespoons olive oil
1 teaspoon chili powder
Salt & pepper
1 cup red pepper
1 tablespoon fresh thyme
2 cloves garlic
3 cups kale
1. Preheat oven to 400 degrees.
2. Wash sweet potatoes thoroughly and chop them into pieces about one inch thick. No need to peel the skin, there are healthy nutrients in there!
3. Spread sweet potatoes on a baking sheet. Drizzle about two tablespoons of extra virgin olive oil over the chunked pieces. Sprinkle chili powder and salt and pepper and toss them to ensure even coverage.
4. Roast the sweet potatoes in the oven for about 35-40 minutes.
5. Go ahead and chop all your remaining ingredients ahead of time, so you're just combining as you go. Pour another two tablespoons of extra virgin olive oil into a heavy-duty cast-iron skillet on medium heat.
6. Saute sliced onions until they start to look translucent, and then add one cup of chopped red pepper, along with fresh thyme. Stir gently for another few minutes until the onions start to caramelize.
7. Add chopped garlic cloves to the mixture and cook about another minute before you add your kale.
8. Pour water over the kale once you have added it, and stir gently until all the water evaporates out of the skillet.
9. Use a spatula to combine the sweet potatoes with the mixture in the skillet. Pat all your ingredients down, so they form a tight grouping on the bottom of the pan.
10. Using your spatula, make four indentions in the mixture and fill the holes with eggs. If you are concerned about shells, simply crack the eggs into a teacup and then pour gently into the sweet potato mixture.
11. Bake entire mixture another few minutes, until the eggs are over medium (runny yolk with solid whites).
12. Season with salt, pepper, fresh chopped cilantro if you wish, and hot sauce to taste.
Pro tip: Serve with a side of salsa instead of the hot sauce if you're not a fan of spicing it up. This dish could also be served any time of day, not necessarily limited to breakfast. Squeeze some lemon juice over the kale in place of some of the water for added flavor.
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