Sweet Potato Breakfast Hash
We’ve all heard that breakfast is the most important meal of the day! Sometimes it can be more convenient to fuel up on processed starch and sugar in the morning, but to function at our best, we really need to start the day with good sources of protein and healthy fats. One way to break the cycle of sugary sweetened breakfasts is to put a hash recipe into your rotation!
This hash uses dinner sausage links, not the typical ground “breakfast sausage”. Dinner sausage is safely pre-cooked (although it does need to be heated!), slices easily, and is generally more cost-effective than packaged breakfast sausage links. For a flexible recipe like this, the general rule of thumb is one sausage link per adult. Feel free to increase the amount of sausage for more people; the ratios in this recipe are very forgiving!
For other flavor combinations, try purple sweet potato with Sweet Italian chicken sausage, or white-fleshed Hannah sweet potatoes with Spinach and Feta sausage (topped with a sprinkle of fresh basil!). Feel free to mix and match, add and subtract. This recipe is like a template - find what works for your family!
*** Note: If your child is hesitant to try a savory breakfast, try adding 1 tablespoon of pure maple syrup when you add the balsamic vinegar. This will make a delicious maple-balsamic glaze. Before serving your child a whole plate of hash, offer them a piece of sweet potato coated in the maple glaze. It’s so yummy, they will want to try the whole dish!
Ingredients
3 tbsp olive oil
1 small yellow onion, chopped into ½” cubes (approx. ½ cup)
2 small sweet potatoes chopped into ½” cubes (approx. 2 cups)
1 red bell pepper, chopped into ½” pieces
1 tbsp balsamic vinegar
optional: 1 tbsp pure maple syrup
2 chicken-apple dinner sausages, first cut into ¼” slices and then into half-moons (look for a minimally processed sausage with real-food ingredients like this Chicken Apple sausage)
Salt and pepper to taste
Optional: top with 1 fried egg
Note: Most ingredients above are linked to items at Thrive Market for your convenience. Sign up with this link to get 30% off your first order.
A note on ingredient quality: If possible, choose ingredients that are organic and non-GMO. Stores such as Sprouts, Natural Grocers, Whole Foods, and other health food stores can help finding higher-quality ingredients. If access to higher quality ingredients isn't an option for you, choose the best option that is available to you locally.
Directions
Heat the oil in a large skillet (we love using our cast iron skillet), add the onions and sauté until translucent, about 3-5 minutes. Salt the onions.
Add the sweet potatoes and a bit more salt. Sauté until almost cooked through, about 8 minutes. (For extra browning on the potatoes, try not to stir them too often)
Add the red bell pepper to the hash. Add the balsamic vinegar (and syrup, if using) and stir quickly to allow it to bubble up and glaze the vegetables.
Now, add the chicken sausage and cook until heated all the way through. Double check the sweet potatoes to make sure they are fork-tender at this point.
Salt to taste with the remaining salt, and add pepper or other seasonings if desired. Optional: fry an egg on top for an extra protein & nutritional boost!
Nutrition Facts
Nutrition Facts (calculated without optional maple syrup)
Serving Size: about 2 cups of hash (1 sausage link and 1 cup cooked sweet potato) | Makes 2 Servings
Calories: 532 | Protein: 19 grams | Fiber: 8 grams | Carbohydrates: 52 grams | Fat: 28 grams | Total Sugar: 5 grams
