Breakfast Sweet Potatoes
These delicious Breakfast Sweet Potatoes (also called sweet potato hash and sweet potato breakfast hash) are studded with red bell pepper, garlic and onions. Sweet potatoes make a deliciously nutritious side dish for weekend breakfasts and special occasion brunches.
This sweet potato hash is a delicious and healthy side dish to serve with your morning eggs (whether scrambled or fried). These potatoes are also delicious stuffed inside a breakfast burrito and served with fresh pico and salsa.
I love to make sweet potato hash for breakfast. And I love having breakfast for dinner!! Especially after a long day at work when I’m not much in the mood for messing up my kitchen in a big way. For years, I made breakfast potatoes with regular russet potatoes. Then Kyle came over for breakfast one Sunday morning and made this sweet potato hash recipe for me. If you haven’t had sweet potatoes for breakfast before, you don’t know what you’re missing!
SWEET POTATO HASH RECIPE
- Sweet potatoes
- Red pepper
HOW TO COOK SWEET POTATO HASH
- Sweet Potato Preparation: Peel the Sweet Potatoes.
- Cut the Sweet Potatoes:Cut the potatoes into small cubes.
- Boil the sweet potatoes: Boil the sweet potatoes for a few minutes to start the cooking process. They’ll cook in the skillet much faster if they’re quickly boiled first.
- Add onions and peppers (red and/or green):While the sweet potatoes are simmering in the pot of water, cook onions and peppers in a well-oiled skilled so they’re a tad golden before adding the potatoes to the mix.
- Add Sweet Potatoes: Next drain the sweet potatoes and add in the sweet potato and add them to the skillet with the onion and pepper.
- Season: As the potatoes start to turn crispy, generously season with sea salt and freshly cracked black pepper.
HEALTH BENEFITS OF SWEET POTATOES
- Sweet potatoes are one of the most nutritious foods on the planet. They’re loaded with antioxidants, fiber, Vitamins A, Beta-carotene, B6, Potassium and Vitamin C.
- Sweet potatoes are rich with anti-inflammatory properties because they’re loaded with vitamin C, vitamin B6, beta-carotene, and manganese.
- Sweet potatoes are also rich in beta-cryptoxanthin, which has been found to help ward off inflammatory diseases such as arthritis.
- Being rich in vitamin C, sweet potatoes also help to maintain collagen levels in our bodies.
- The carotenoids in sweet potato may help stabilize blood sugar (unlike white potatoes, which have a tendency to spike blood sugar levels).
- The beta-carotene found in sweet potatoes is also an excellent nutrient for eye health and helps prevent vision loss and macular degeneration.
- Sweet potatoes also have a significant amount of Vitamin B6, which is good for heart health and the nervous system.
- Vitamin B6 is crucial in breaking down homocysteine levels, which contributes to hardening of the arteries and blood vessels. Vitamin B6 also helps maintain flexibility of arteries which promotes easy passage for blood circulation.
- Sweet potatoes are also rich with potassium, which plays an important role in lowering blood pressure (another plus for the heart). Potassium is an important electrolyte that helps regulate the natural rhythm of the heart, and maintains normal function of the brain and central nervous system.
- As for the surface of our bodies, the beta-carotene, vitamin E and vitamin C found in sweet potatoes all contribute to beautiful glowing complexion and healthy hair.
EASY HEALTHY BREAKFAST RECIPES
- Homemade Hash Browns
- Simple Spinach Leek Onion Frittata
- Tomato Basil Scrambled Eggs
- Healthy Breakfast Burritos
- Peanut Butter Jelly Overnight Oats
- Mixed Berry Chia Seed Jam
- French Toast with Cranberry Sauce
- 2-3 large sweet potatoes, peeled and cut into chunks
- 1 large onion, peeled and chopped
- 2 cloves garlic, minced
- 1 whole large red bell pepper, seeded and chopped
- 1/4 cup extra-virgin olive oil
- freshly ground black pepper and sea salt to taste
- garnish with flat leaf parsley
- Boil the cut potatoes for about 5 minutes. Don't overcook the potatoes.
- Remove from heat and drain well.
- Heat the olive oil in a large skillet.
- Add the onions and sauté until they start to turn golden.
- Add the potatoes and red bell pepper and garlic and continue to cook for approximately 7-10 minutes or until the potatoes turn a golden brown around the edges.
- Season with salt and freshly ground black pepper
- Garnish with chopped parsley
Amount Per Serving: Calories: 178Total Fat: 9gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 8gCholesterol: 0mgSodium: 131mgCarbohydrates: 23gFiber: 4gSugar: 8gProtein: 2g
theharvestkitchen.com attempts to provide accurate information, however, this nutritional information is provided as a courtesy and is an estimate only. The nutritional information provided comes from online sources and calculations.