Caramelized Onion Sweet Potato Hash

Finished product!

This is an easy, high protein, high fiber, delicious brunch that will please people whether they think about the nutritional content of food or not (my favorite type of fitness friendly meal - one that my roommates will also enjoy).

This recipe can be made all at once on a lazy Sunday in about one hour. Alternatively, the hash portion can prepped beforehand so that you can have breakfast ready the morning of in about 15 minutes! If you’ve prepped the potato hash the night before, all you have to do is preheat the oven and crack some eggs on top for a great breakfast.

Adapted from/inspired by The Kitchn.

On portions - and making enough to prep multiple breakfasts for the week:

This recipe lists ingredients for a hash serving two to three people. Another great option might be to double or even triple this recipe so that you have hash for the week. By waiting until the day you eat it to bake the eggs on top of your hash, each portion you make throughout the week will feel like a fresh breakfast - not old leftovers.

Recipe

Total time (if cooked all on the day of): 1 hour
Total time in the morning (if hash prepped the night before): 10-15

Ingredients:

• 2 tsp coconut oil (butter would do)

• 1 tbsp olive oil

• 1 yellow onion, thinly sliced

• 1 lb sweet potatoes (1 large or 2 medium), cut into 1/2 inch pieces

• 1 tsp fresh sage (rosemary would work well - and is recommended in the recipe from which this was adapted)

• 1 1/4 tsp salt, or so

• 1/2 tsp smoked paprika

• 3-5 eggs (depends on how eggy you like it!)

Directions:

1. Heat the coconut oil in a skillet over medium heat

2. Add thinly sliced onion and 3/4 tsp salt. Lower heat and stir occasionally until the onions are golden brown - about 20 minutes.

3. Meanwhile, preheat oven to 350 degrees Fahrenheit and line a baking pan with parchment paper. This is a great time to begin to prepare the sweet potatoes. You can stay close to the onions and stir them every couple of minutes.

4. To prep the sweet potatoes: toss the sweet potatoes into a large bowl and add sage, the rest of the salt, smoked paprika, and olive oil. Combine well.

5. When the onions are caramelized, add them to the sweet potatoes and combine.

6. Spread the onion/potato mixture out evenly in a single layer across the lined baking sheet. And place in oven on a middle rack. Bake for 30-35 minutes, or until the sweet potatoes are soft and starting to brown.

7. This is a great time to clean, or you know since this is a fitness blog, do one of my bodyweight workouts. Or perhaps read something new - one of my better recent blogs is on creatine and the value of supplements for strength training.

8. After the hash is cooked, remove from the oven. If you’re prepping it ahead of time, stop here and store this in an airtight container overnight (or over a few days as you dole out portions).

9. To finish the hash off with eggs, increase the oven’s heat to 425 degrees Fahrenheit. If you’re starting back up here the next morning, just preheat the oven to 425.

10. Spread the amount of hash you want in a skillet (or for a single serving - a small-medium ramekin!). You can use all of your prepared hash at once, or store some for the next meal. When you spread it in a pan, the bottom should be covered pretty completely - not a lot of space between the potatoes. Crack desired number of eggs on top of the sweet potatoes and season with a bit of salt and freshly ground pepper.

    Note: Don’t choose a pan that’s too large! I used a 8” cast iron for 2-3 servings. This will create a nice solid bed for the eggs.

11. Bake for 10-15 minutes, this depends on how you prefer your eggs to be cooked! Enjoy!