Quick and Healthy Sweet Potato Hash


Quick and Healthy Sweet Potato Hash | 31Daily.com

Quick and Healthy Sweet Potato Hash is a quick and healthy light meal, perfect for brunch, late dinners or mid-day Saturdays. From start to finish, 20 minutes or less.

Cultivated in Peru, South America and throughout the Pacific islands, sweet potatoes became a dietary staple by the time Columbus arrived in the West Indies. In fact, he is credited with bringing it to the Western world.

An early American cookbook, The Virginia Housewife, published in 1824, lists recipes for boiled and stewed sweet potatoes, sweet potato pudding, and sweet potato buns– a delicious sweet dinner roll made with mashed sweet potatoes mixed with flour, sugar, spices, yeast, and butter.

Rich in vitamin A and antioxidants and also containing vitamins C, E, and thiamin, sweet potatoes are a healthy source of complex carbohydrates and fiber.

Hash is an American favorite, for sure, but variations of this dish can be found worldwide. In Denmark, it’s called Biksemad, Sweden–¬†Pyttipanna, in Austria, it’s known as Tyrol. Even Malaysia has a similar dish, bergedil,¬†featuring minced meat, potatoes, and onions.

This quick and healthy sweet potato hash is a delicious, easy and healthy treat for a late night dinner, brunch… or mid-day Saturday light meal. Sweet and starchy, flavorful… with a touch of heat.

My guys love the added heat, but if you prefer, remove the seeds from the jalapeno and omit the cayenne. Or… add more if you love the added spice.

Healthy Sweet Potato Hash


1 tablespoon olive oil
1/2 red onion, chopped
2 cloves garlic, minced
1 large sweet potato, 1-inch diced
1 jalapeno, minced (with or without seeds)
1 bell pepper, 1-inch diced
1 teaspoon thyme leaves (1/2 teaspoon dried)
1 teaspoon rosemary leaves, minced (1/2 teaspoon dried)
1/4 teaspoon cayenne
2 green onions, sliced
4 large eggs


Heat olive oil in a large skillet over medium-high heat. Add diced sweet potato, and salt to taste, cover and let cook, about 10 minutes, stirring occasionally.

Meanwhile, dice the onion and mince the garlic cloves. Add to the skillet.

Then dice the peppers, slice the green onion, mince the fresh rosemary and strip the thyme leaves from their stems. Add to the skillet and cook for 5 minutes or until the sweet potatoes are tender.

Create 4 wells inside the vegetables to nestle the eggs. Crack one egg into each well. Cover and cook 3-5 minutes, or until the eggs are done to your liking. Season to taste with salt and freshly cracked pepper. My guys like to season this hash generously.

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Quick and Healthy Sweet Potato Hash | 31Daily.com

Written by 

Stephanie Wilson is an author, blogger, publisher, and former television news writer and producer. She lives in the Puget Sound area with her family.

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