Sweet potato hash

Sweet potatoes are baked until tender and then pan-fried in a skillet to get brown. Serve up with some bacon and/or eggs for a fabulous start to the day.

• 1 medium sweet potato
  
  
• 1 teaspoon olive oil
  
  
• 1/2 teaspoon oregano (or Italian seasoning)
  
  
• 1/2 teaspoon garlic powder
  
  
• Pinch of salt
  
  
• 1 onion
  
  
• 1 tablespoon butter or margarine
  
  
• 1 cup spinach (optional)

1. Preheat oven to 400F, and either grease a baking sheet or lay parchment paper on top.
   
   
2. Peel sweet potatoes (if desired) and cube into about 1/2 inch pieces. Toss in a bowl with olive oil, oregano, garlic powder and salt.
   
   
3. Spread sweet potatoes on a baking sheet and bake until they're tender and soft, around 15 minutes.
   
   
4. Meanwhile, dice onion. Heat butter in a large skillet over low heat, and add onions. Cook over low heat until soft.
5. Carefully remove sweet potatoes from the oven and add them to the onions. Increase heat to medium, and cook together another 5 minutes or so.
   
   
6. Remove hash from heat, and stir in spinach, if using. Plate up warm to serve.

 

• Hash is best eaten right away, as it'll soften in the fridge.

• Hash is also good with regular potatoes, though you may want to boost the seasoning to compensate for the loss of flavour; consider adding some chili powder or cayenne for an extra kick.
  
  
• To make with bacon, first cook the bacon in the pan and then remove to a plate. Cook the onion in the bacon grease instead of butter, and fry the sweet potatoes in the same pan after it comes out of the oven.

• Let cool completely, and then keep in an air tight container in the fridge for up to 7 days.
  
  
• To freeze, cool completely and then transfer to a freezer safe container for up to 3 months.

Recipe adapted from Vetran's Affairs Nutrition Department

Food is Too Expensive! was funded by the City of Saskatoon through our Healthy Yards partnership, the Cyril Capling Trust Fund of the College of Agriculture and Bioresources, and the Department of Plant Sciences. Focus group research to inform this work was collected by CHEP. Thank you all for helping us make healthy food more accessible!