Mmmm HASH!
There are two things I absolutely love about this recipe;
- It is an ANYTIME dish – good for breakfast, lunch, dinner, main meal or side dish
- It is FILLING – it keeps you full for hours afterwards thanks to the low GI carbs
So those are the two main reasons, but there are heaps more! This dish is super easy, only requires one pan to cook it in, keeps in the fridge for up to a week, is freezer friendly and is full of healthy, nutritious, affordable ingredients (carrots and onions are often some of the cheapest vegetables in any grocery store).
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It is also highly customisable. As long as you have sweet potato as the basic ingredient, you can add other veggies such as white potato, parsnip, beetroot, mushrooms (just make sure to dice the other veggies to similar sizes as the sweet potato so it cooks evenly). Don’t like onion or garlic? Leave it out. Add your favourite herbs and spices and choose which fat you prefer to cook it in (olive oil, ghee, coconut oil).
I’ll often make a big tray of sweet potato hash and then take it to work for breakfast, make a little hole in the middle of the mix and break in a raw egg. As it heats up in the microwave it cooks the egg and voila – yummy, filling, gluten-free, paleo breakfast!
You can also make this recipe at the same time as roasting meat on Sunday Meal Prep day. Keep it stored in the fridge and heat it up as a side dish to go along with some meat and green veggies. You could even have it cold tossed through some salad. This saves a tonne of time during the week and makes it easy to decide what to have for dinner when you know half of the meal is already sorted.
Ok… so I think you get how much I love this recipe. But I want to reiterate that it’s so important to find healthy recipes that you enjoy eating and want to make again and again. This is what makes healthy eating easier; when it’s something you look forward to rather than something you think you “should” do. I encourage everyone to experiment in the kitchen and find those recipes and flavours that excite you!
Wash and dice the sweet potato and carrots (no need to peel, there is tonnes of nutrients in the skin). Place the sweet potato and carrots onto a parchment paper lined baking tray / cookie sheet and sprinkle over the garlic powder, paprika and salt. Drizzle over the olive oil and mix so that everything is evenly coated (just get your hands in there to mix everything around!). Place into the oven to bake for 45 minutes at 200° celsius (392° Fahrenheit).
While the sweet potato and carrots are cooking, peel and finely slice the onion and garlic. Let the garlic and onion sit for at least 10 minutes as this increases the beneficial allyl sulfur compounds (compounds which help fight cancer, boost antioxidant status, and ward off liver damage) and makes them more resistant to heat.
At the 45 minute mark, take the tray out of the oven and sprinkle over the sliced onion and garlic. Mix everything around and place back in the oven to bake for a further 15 minutes. Mix everything around again and bake for a final 15 minutes or until everything is cooked through and crispy.
Divide mixture up into 5 glass containers for breakfast or lunch throughout the week. Serve with poached or fried egg, fresh avocado or other greens. Enjoy anytime!
Meal prepped Sweet Potato, Carrot, Onion and Garlic Hash with gluten-free pork chipolata sausages, cherry tomatoes and a raw egg ready to be cooked in the microwave at work
Anytime Sweet Potato, Carrot, Onion & Garlic Hash
Prep
Cook
Total
Yield 5 Serves
Ingredients
- 5 cups diced sweet potato (one large sweet potato)
- 1.5 cups diced carrots (about 3 medium carrots)
- 2 teaspoons garlic powder
- 1 teaspoon smoked paprika
- 1 teaspoon ground salt
- 2 tablespoons extra virgin olive oil
- 3 cloves of garlic, thinly sliced
- 2 onions, thinly sliced
Instructions
- Wash and dice sweet potato and carrots (no need to peel) and place onto a parchment paper lined baking tray / cookie sheet
- Sprinkle over the garlic powder, paprika and salt
- Drizzle over the olive oil
- Mix so that everything is evenly coated
- Bake in the oven at 200° celsius (392° Fahrenheit) for 45 minutes
- Peel and finely slice the onion and garlic
- At the 45 minute mark, take the tray out of the oven and sprinkle over the sliced onion and garlic. Mix everything around and place back in the oven to bake for a further 15 minutes
- Mix everything around again and bake for a final 15 minutes or until everything is cooked through and crispy
Notes
- Divide mixture up into 5 glass containers for breakfast or lunch throughout the week
- Serve with poached or fried egg, fresh avocado or other greens
Nutrition Facts
Amount Per Serving | ||
|---|---|---|
Calories 267 | ||
% Daily Value | ||
Total Fat 6.1 g | 9% | |
Saturated Fat 0.8 g | 4% | |
Sodium 562 mg | 23% | |
Total Carbohydrates 50.4 g | 17% | |
Dietary Fiber 8.7 g | 35% | |
Sugars 16.8 g | ||
Protein 5.2 g | 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Recommended Recipe Products
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This week’s favourite Ted Talk: Sandra Aamodt – Why dieting doesn’t usually work
Stop dieting and start eating for energy, health and happiness.
“What if we told all those dieting girls that it’s okay to eat when they’re hungry? What if we taught them to work with their appetite instead of fearing it? I think most of them would be happier and healthier, and as adults, many of them would probably be thinner. I wish someone had told me that back when I was 13.”
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