Recipe: Sweet Potato Hash
Post by Paula Jahn, Co-owner and Registered Dietitian at Nourish Northwest
Sweet potatoes are the common ground tuber of the diet world. They are loved by many, vilified by few. Even the Paleo people embrace them as their sweet-starchy fix. Nutritionally superior to the white potato, sweet potatoes are high in vitamin A, manganese, potassium, vitamin B6 and fiber. Eating a bit of fat (any oil or butter) helps the absorption of some of the nutrients, especially vitamin A. My favorite way to prepare them is to bake them in their skins and eat them with a sprinkle of sea salt and a pat of butter. They are also a staple in many soups and stews we make at Nourish Northwest.
Today, I made a hash. It may be my new favorite. When cooked perfectly, the shreds of sweet potato hold their shape but are soft and caramelized. These are the only ingredients you need:
It helps if you use the grater attachment on a food processor. Or, you can do it by hand.
Chop up the shallot (or onion) and garlic and sauté in coconut oil in a cast iron or other non-stick pan until soft. Stir in the shredded sweet potato and coat with shallot/garlic mixture.
Crank up the heat to medium high to get some color on those spuds! (Can I call them spuds? Sweet spuds?). Put a lid on the pan and let them steam and get crusty at the same time. After about 5 minutes, turn the sweet potatoes with a spatula and let the other side start to caramelize. Put the lid back on and check for tenderness after 3-5 more minutes.
This dish would be excellent as a nest for a fried egg or as a component of a bowl.
Sweet Potato Hash
3-4 medium sweet potatoes, shredded or grated, peeled (optional)
2 Tbs coconut oil
1-2 shallots, finely chopped
2 cloves of garlic, minced
1/2 tsp sea salt, to taste
1. Heat coconut oil in a large cast iron or non-stick skillet over medium heat. Sauté shallot and garlic until soft, about 2 minutes.
2. Add shredded sweet potatoes and stir to coat in shallot mixture. Add a pinch of salt.
3. Turn heat up to medium-high and put a lid on the pan. Do not stir the potatoes.
4. After about 5 minutes, check to see if the sweet potatoes are starting to brown. If so, flip them with a spatula in sections.
5. Put the lid back on and let them caramelize on the other side for another 3-5 minutes.
6. Check to see if the potatoes are tender but still hold their shape. Put the lid back on if they are not quite tender.
7. Season with salt and serve.