Food Time Fridays

The other day I was craving a little breakfast for supper, but still wanted to attempt to keep it healthier than a meal heavy in sausage or bacon. So I looked around my kitchen to see what I had handy, and thanks to the farmers market I had so very many veggies, and two leftover sweet potatoes from a couple weeks back. So that decided it, we were having vitamin A heavy sweet potato hash. As with most of the food I create this meal was a cross your fingers and hope for the best type of scenario, but it turned out completely delicious.

Unfortunately I forgot to take pictures while I was inventing so instead I present you with a collage of the various food items found in the hash…minus the eggs because they aren’t really necessary if you are keeping a vegan lifestyle. To make up for the lack of photos I figured I would share the nutritional information, which is something I haven’t done in a while.

sweetpotatohashSweet Potato Hash:

Serves 4 – 2 eggs per serving
Calories 310.0 – Fat:15.6g – Fiber 3.2g – Protein 21.1g – Sugars 2.3g

2 small Sweet Potatoes
1 medium Yellow Onion
1 medium Bell Pepper (red, yellow or orange)
1 cup shredded low fat cheddar cheese
1 tbsp oil + more for spraying (I used peanut)
8 eggs

Begin by washing and shredding the sweet potatoes. You can peel the potato before shredding but it is not necessary. Once the sweet potatoes are shredded set them aside. Chop the yellow onion and bell pepper and set aside.

Once everything is prepped put 1 tbsp of oil into a large frying pan and bring to medium high heat. Once heated toss in the onions and cook until soft 3-5 minutes. then add in the sweet potatoes and peppers and stir until everything is mixed together evenly. Let the mixture sit, allow the bottom to form a bit of a crust before flipping. It should take 10-15 minutes to cook the sweet potato mixture through.

Once sweet potatoes are cooked cover top with shredded cheese and turn burner down to low. While cheese is melting, spray another pan with oil and cook eggs sunny side up, or however you prefer them but a little runny yolk goes well with this dish.

Once the eggs are done and the cheese has melted over the hash. Divide the hash into four and top with eggs, serve immediately.

*If you want the sweet potatoes to turn out more “crispy” I would recommend using two medium pans or doing it in two batches.

Have an excellent Friday!


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