, , , , ,

While riding the subway at 8am the other day, I saw a teenager washing down Twizzlers with grape soda. My first thought was jealousy; not that I found his meal particularly appetizing, but that I’m no longer of the age where I can eat such a breakfast and not, you know, die.

My second thought was to force feed him an apple, but I imagine assault with produce would be an embarrassing bullet point on my rap sheet.

Seeing my subway companion eating candy for breakfast brought me back to the days when I didn’t think twice about having Yodels first thing in the morning and when I thought that a highly processed granola bar was a healthy snack.

I’m appreciative that I now have the knowledge, ability, and resources to cook nutritious meals…meals that make me feel like I can run faster, jump higher, swim farther, and open an olive jar by myself.

This kale and sweet potato hash is a side dish packed with nutritious ingredients. The kale is full of fiber and antioxidants, the sweet potatoes are rich in carotenoids that can strengthen eyesight and boost immunity, and the onions are a member of the allium family which have sulfur-containing compounds that may benefit our health in a number of ways.

Kale and Sweet Potato Hash


2 medium sweet potatoes, peeled and chopped into 1 inch pieces
1 small onion, chopped
1 bunch kale, rinsed, thick stems removed and leaves torn into small pieces
1 cup chicken broth
1 tablespoon olive oil
1/2 teaspoon kosher salt
1/2 teaspoon chili powder*
2 pinches ground clove
Freshly ground black pepper
Lemon juice or white wine vinegar (optional)

* I used a chili powder spice mix containing chili pepper, cumin, garlic, salt, and oregano


In a large skillet, heat olive oil over medium heat and add the sweet potatoes and onion. Cook for approximately 5 minutes until the onions are tender, stirring occasionally.

Add 1/2 cup of chicken broth, salt, chili powder, cloves, and 4 turns of freshly ground black pepper. Cover and cook until sweet potatoes are tender, approximately 7 minutes.

Uncover, add another 1/2 cup chicken broth and then the kale (in batches if necessary) and cook until kale is tender, approximately 5-7 minutes.

Season with additional salt and ground black pepper to taste and splash with a bit of lemon juice or white wine vinegar for brightness if desired.

Serving Suggestion

Serve the hash as a side dish or combine with your choice of protein (chicken, sausage, and falafel would probably work well) for a complete one pot meal.

Enhanced by Zemanta