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    Quick & Healthy Recipe: Sweet Potato & Kale Hash

    yamsA few days ago, Lisa Suriano (AKA @Veggiecation on Twitter) mentioned a recipe she had for a potato and kale hash.  My tastebuds perked up and I immediately asked her if she could e-mail me the recipe so I could showcase it here.  Within minutes, Lisa graciously granted my request!

    So as to not lazily cut and paste someone else’s recipe on here, I decided to use Lisa’s delightful original recipe as inspiration and make a few small tweaks (mainly using sweet potatoes in place of potatoes, and playing around with different spices and condiments).

    Be forewarned that the recipe requires sweet potatoes that have already been boiled and cooled.  Two notes on that:

    1. You could always do this the night before and have them ready to go in the morning.
    2. Yes, some of the vitamin C in the sweet potatoes is lost in the boiling liquid.  However, the kale provides quite a bit, so you are still getting a dish with plenty of the immune-building superstar.

    YIELDS: 4 servings


    3 medium diced and boiled sweet potatoes (drained and cooled)
    4 cups de-stemmed, chopped kale
    4 cloves garlic, minced
    1/2 medium onion, chopped
    2 tbsp olive (NOT extra virgin) or coconut oil
    Salt and pepper to taste
    Cilantro or parsley, for garnish
    **Optional spices (use one or more!): nutritional  yeast, dried thyme, dried basil, oregano, cumin, paprika, tamari (all to taste, except the tamari, which I think 2 teaspoons is sufficient)**


    Heat oil in a large skillet (for best results, use iron-cast, though other varieties will do) over medium heat.

    Once oil is heated, add onions.  Sauté for about 5 minutes.

    Add the garlic and kale.  Sauté for another 2 to 3 minutes.

    Add sweet potatoes to the kale mixture along with any spices you are using; spread out evenly in a layer in the pan and cook, stirring every 3 to 4 minutes and returning the mixture to an even layer each time.

    The sweet potatoes should begin to turn golden brown and crisp after a total of 12 to 15 minutes.

    At that point, plate and garnish to your liking.


    170 calories
    160 milligrams sodium
    4 grams fiber
    4 grams protein

    Excellent Source of: Manganese, potassium, vitamin A, vitamin C, vitamin K

    Good Source of: Copper, folate, magnesium, niacin, riboflavin, thiamin, vitamin B6


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