Thursday, January 30, 2014

Sweet Potato Hash with Kale

Do you remember those kids' cereal commercials where they sell you on this super sugary cereal, and then end with a picture of their cereal accompanied by eggs, fruit, juice, milk, buttered toast, and the phrase "Part of this complete breakfast!"? It never made sense to me, even as a child, how anyone could eat that gigantic breakfast first of all, and second of all how a sugary cereal could somehow be considered as "completing" it. Even I could sniff out the faulty advertising logic there!

Well, I'm here to tell you today that this recipe really is part of a "complete breakfast." And when I say "complete," I'm talking low-sugar, low-carb, plenty of protein, and plenty of energy to get you started right for the day. I've had a new year's resolution this year to decrease my sugar (more on that in my Healthy Habits Challenge posts for February!), but I've found that one of the hardest areas to do this is at breakfast. We have such a culture of eating sweet foods for breakfast, I honestly have a hard time coming up with a variety of breakfast choices that aren't sweet (or even harder, that aren't loaded with carbs) but that are still satisfying as a breakfast food.  This breakfast, though, is a fantastic choice. I've made this sweet potato and kale hash for dinner a number of times, but I've also discovered that sweet potatoes are a great substitute for your traditional hash brown breakfast side. They work wonderfully with eggs, and are full of great energy and nutrients to get your day started. If you've never made a sweet potato hash, you should definitely try it out. This one, with the addition of kale and some "kicky" spices, is packed with lots of flavor and satisfying nutrition.

Sweet Potato Hash with Kale
PREP: 15 minutes           COOK: 15-20 minutes            READY IN: 30-35 minutes

  SIMPLE         HEALTHY      YUM
pic name       pic name      pic name


  • 2 medium sweet potatoes, cubed
  • 1/2 yellow onion, diced
  • 1 tablespoon olive oil
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • 2-3 cups chopped kale
  • salt and pepper, to taste


  1. In a large frying pan, heat olive oil over medium heat. Cook onion in the oil for 1-2 minutes, followed by the sweet potato cubes. Stir everything around to coat with oil, then add in the cumin and paprika. 
  2. Continue stirring occasionally while the sweet potatoes cook. (If you want to speed up the cooking process, you can add in 1/2 cup of water to the pan, then cover for 5 minutes, allowing the water to steam the potatoes a bit.)
  3. When the sweet potatoes are somewhat soft, add in the kale, and continue to cook for 3-5 more minutes. The kale will wilt and soften, and the sweet potatoes should be soft enough to pierce with a fork. Add more salt and pepper, to taste. 
  4. Serve topped with some tabasco or sriracha sauce, if you want even more kick.


    1 cup serving    233 calories   4.3 g fat   46.6 g carbs    4.0 g protein    2.2 g sugar   

Recipe adapted from Shared Appetite.

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