Sweet Potato Hash Recipe
There’s no denying that sweet potatoes (not meant to be confused with yams), have been immensely popular for centuries. The plant’s origins can be traced back as many as 55 to 58 million years ago in India, where leaf fossils belonging to the morning glory plant (which sweet potatoes belong to) were found.1
Sweet potatoes are plentiful in markets around the world, and are available in white, yellow, red, purple or brown varieties. They possess either white, yellow, orange or orange-red flesh,2 and can be used for different dishes, desserts included.3
This sweet potato hash recipe submitted by Heifa of Fufu’s Kitchen may seem ideal only for brunch, but you can prepare this at any time of the day. Heifa herself even made this for dinner alongside a delicious quiche. What’s great about this recipe is that you can add flavorful spices and vegetables to elevate this dish and take seemingly simple sweet potatoes up a notch.
Sweet Potato Hash Recipe
- Cut sweet potatoes into cubes.
- Add your cubed sweet potatoes into a pot with boiling salted water and cook until tender.
- Once cooked, make sure to remove excess moisture from the potato so it will crisp later on.
- Heat 2 to 3 tablespoons of coconut oil in a pan and add the finely chopped red onions, garlic and bell peppers. Season these veggies with salt, pepper and garlic powder.
- Sauté this mixture until golden brown, which will take approximately five to seven minutes.
- Once these are ready, remove them and place aside.
- In the same pan, add the rest of the olive oil, and add your drained and dried sweet potatoes to the pan. Season it with salt, pepper and paprika.
- Cook until potatoes have a golden brown crust on all sides. This will take another five to eight minutes.
- Once that is achieved, add the onion and pepper mixture with the potato in the pan and sauté together for another minute or two.
- Garnish with the cilantro.
What Makes Sweet Potatoes a Better Option?
There’s been talk of sweet potatoes faring better nutrition-wise than white potatoes because of certain nutrients — and this is true. Apart from carbohydrates and dietary fiber,4,5 sweet potatoes possess these vitamins and minerals:6
- Vitamin C
- Vitamin A
Phenolics,7 carotenoids, anthocyanins and flavonoids8 are also found in sweet potatoes, which may explain why the tubers are linked to possible antioxidant abilities. Other studies conducted on sweet potatoes have also shed light on their ability to:
- Promote antiobesity effects — Authors of a 2011 Journal of Medicinal Food study noted that purple sweet potato extracts not only helped deliver anti-inflammatory, antilipogenic and lipolytic effects toward adipocytes, but also assisted with scavenging free radicals and decreasing their activity in the body.9
- Aid in reducing cancer risk — A January 2019 article in Scientific Reports suggested that a glycoprotein extracted from sweet potatoes helped improve conditions of mice implanted with human breast cancer cells and induced apoptosis or cell death.10
Although sweet potatoes contain lectin, they don’t have excessively high amounts of this plant protein that’ll place you at risk for serious health implications. To know why you should carefully monitor your lectin intake, my “Limit the Lectins” articles may provide you with some answers.
When cooking sweet potatoes, avoid excessively browning or charring them, because this may expose you to acrylamide, a neurotoxin that may raise your cancer risk. Sweet potatoes should be eaten in moderation, since some varieties contain high amounts of fructose that can worsen your health if consumed excessively.
Always buy organically grown and GMO-free sweet potatoes from a local farmer in your area or a farmers market. The Spruce recommends picking small- to medium-sized potatoes with tight, unwrinkled and blemish- or bruise-free skins. Sweet potatoes can be stored at room temperature (68 to 70 degrees F) for at least a week, or in a cool, dark, dry and well-ventilated location (55 degrees F) for around four weeks. Refrain from refrigerating raw sweet potatoes since this may cause them to develop a hard and unappetizing center and possibly be off-flavor.11
This Oil Must Be Your No. 1 Choice for Cooking
No matter what dish you’re making, coconut oil is without a doubt the best cooking oil you can use. Compared to highly toxic vegetable oils that trigger numerous health issues, coconut oil is a powerhouse of medium-chain fatty acids (MCFAs) that may:
- Provide energy-boosting benefits
- Be converted into ketones necessary for optimal heart and brain function
- Assist in improving metabolism and promoting weight loss
- Help support proper thyroid function
- Normalize leptin and insulin sensitivity
- Enhance oral health12
Coconut oil’s uses go beyond cooking, though, as it can be utilized for cosmetic and medicinal purposes. If you want to stock up on coconut oil, purchase varieties that are unrefined and unbleached, and produced without the use of chemicals or heat processing.
Liven Up This Sweet Potato Hash With Your Favorite Spices and Vegetables
Spices, herbs and vegetables contribute to enhancing the sweet potatoes’ flavor and in making this hash more appetizing. However, you’re not limited to the ingredients mentioned in this recipe. Sweet potatoes pair well with numerous herbs, spices and vegetables, so if you (or your family and friends) have favorites, add them into the mix and make your own version of this wonderful dish.
About Fufu’s Kitchen:
Fufu’s Kitchen is the brainchild of Heifa, a former teacher and cake decorator who now spends most of her time creating healthy and delicious recipes. She loves cooking and baking for her husband, family and friends, and is passionate about sharing tips on how you can prepare tasty meals. Through her blog, she aims to demonstrate that cooking recipes that showcase flavors from different parts of the globe is not only easy, but can be healthy, too.
- 1 Proceedings of the National Academy of Sciences Jun 2018, 115 (23) 6028-6033
- 2 The Kitchn, October 7, 2014
- 3 Paleo Hacks, “27 Easy Sweet Potato Desserts”
- 4 Food Research International, Volume 27, Issue 6, 1994, Pages 563-565
- 5 Food Chemistry, Volume 103, Issue 3, 2007, Pages 829-838
- 6 USDA Agricultural Research Service, April 1, 2018
- 7 Food Chemistry, Volume 103, Issue 3, 2007, Pages 829-838
- 8 Food Chemistry, Volume 173, 2015, Pages 957-965
- 9 Journal of Medicinal Food. Oct 2011. ahead of print
- 10 Sci Rep. 2019; 9: 146. Published online 2019 Jan 16
- 11 The Spruce Eats, January 7, 2019
- 12 J Indian Soc Periodontol. 2014 Jul-Aug; 18(4): 441–446