Sweet potatoes are an excellent source of vitamin A (388% of your daily value in 1 cup) and are also a great source of vitamin C, manganese, vitamin B6, and potassium. They have been shown to help reduce and regulate blood sugar levels; they are high in fiber, which slows the absorption of sugar and helps prevent spikes and crashes in blood sugar. Fiber also helps to keep you full as it moves slowly through the digestive tract, which can aid in weight loss. 1 cup contains 6.6 grams, which is a quarter of what women need per day and a fifth of what men need.
I love sweet potatoes because they are so versatile; they can be baked, steamed, pureed, grilled, or made into chips or fries. This sweet potato hash is my favorite way to eat sweet potato and one of my favorite breakfasts, especially when I am doing paleo or Whole 30. I like to meal prep it on Sundays so I have nothing to worry about for breakfast in the morning. I roll out of bed, boil a pot of water for my soft boiled eggs, and pop this in the microwave.
- ~2 lbs sweet potatoes
- 1 large onion
- 1-2 Tbsp extra virgin olive oil (enough to coat the bottom of the pan)
- Salt to taste
- Optional add-ins:
- Red peppers
- Peel your sweet potatoes
- Put a cast iron skillet or saute pan (straight vertical sides with lid) over medium heat with your olive oil
- Peel and dice your onion while the pan heats up
- Saute your onion until it’s brown and starting to carmelize
- Optional: this is the time to add in the mushrooms, red peppers, or sausage
- While your onion is cooking, shred your potatoes
I used to be a crazy person and grate the potatoes by hand or I’d settle for just cubing them, but then I invested in this food processor. It came with a slicing disc, shredding disc, and a chopping blade. It also comes in handy when you have to chop a lot of vegetables for a recipe.
- Pour the shredded sweet potatoes on top of the onions and flip/fold the onion and sweet potato mixture with a spatula
- Cover for 1 minute (this will steam the sweet potatoes so they cook faster and thoroughly)
- Uncover and flip/fold again, this time adding salt
- Cover again for 1 more minute
- Continue flipping/folding until the sweet potatoes are browned
- You may have to play with the temperature of your stovetop and the time between flips with the spatula
- Be sure you are flipping the sweet potatoes since mixing them will sometimes make the sweet potato mushy
- Optional: this is the time to add in the rosemary, sage, or spinach and fold in until wilted
- Pro tip: add goat cheese if you’re not strict about being paleo/whole 30 compliant