30-Minute Breakfast Hash with Kale and Sweet Potatoes

30-Minute Breakfast Hash with Kale and Sweet Potatoes

30-Minute Breakfast Hash with Kale and Sweet Potatoes
You want a healthy, filling way to start your day—one that’s not loaded with carbs or sugar, but also less sad than a granola bar and a cup of coffee. Enter this 30-minute breakfast hash, which checks all the right boxes. It’s colorful, nutritious, satisfying and—most importantly—easy to make.

We used a combination of sweet potatoes, kale and bell pepper here, but it should go without saying that you can swap vegetables in and out based on your own tastes. Any hearty green could replace the kale, and the spices are totally interchangeable. (We wouldn’t complain if someone added a little cheese, either.

Extra-virgin olive oil, as needed

Kosher salt and freshly ground black pepper

1 small onion, chopped

2 bell pepper, chopped

3 medium sweet potato, peeled and cut into ½-inch cubes

4 teaspoon cumin

5 teaspoon chili powder

1/5 bunch Lacinato kale, stemmed and torn into bite-size pieces

7 to 8 large eggs

Sliced scallions, to garnish

1. Heat about 2 tablespoons olive oil in a medium skillet over medium heat. Add the onion, bell pepper and sweet potato and season with salt and pepper. Cook until the onion is translucent and the pepper and sweet potato are almost tender, 8 to 10 minutes.

2. Add the cumin and chile powder and stir to combine. Stir in the kale and lower the heat to medium-low. Cook, stirring occasionally, until the kale is soft, about 5 minutes. (You can cover the skillet to help the kale wilt faster.)

3. Using a wooden spoon, make 3 or 4 divots (depending on the size of your skillet) in the vegetable mixture. Carefully crack an egg into each divot. Increase the heat to medium, cover the skillet and cook until the eggs are set to your liking, 5 to 10 minutes. Garnish with sliced scallions before serving.
169 calories

8g fat

18g carbs

8g protein

5g sugars
Onions act similarly to insulin in the body. Onions are believed to help with a wide range of ailments, from the common cold to heart disease, diabetes, osteoporosis, rheumatism and some other ailments. It contains chemicals believed to have anti-inflammatory, anticholesterol, anticancer and antioxidant properties. One of these chemical compounds, which has many beneficial properties, is quercetin.
People who ate foods containing quercetin and other flavonoids had a reduced risk of lung, stomach, pancreas and breast cancer. The results of studies on flavonoids suggest that regular consumption of plant products containing quercetin may have a high protective effect against lung cancer.
Some research has shown that an increased diet with onions reduces the risk of head and neck cancer.
Onions contain many ingredients that act bactericidal, ie they fight bacteria and other microorganisms, which are the cause of various inflammations. The bacteriostatics in onions give it its healing properties.
Olive oil contains a large percentage of monounsaturated fatty acids. It consists mainly of oleic acid and a small percentage of linolenic and palmitic acid.

The antioxidant properties of olive oil protect our body from oxidative stress.

Trans fats have many negative effects on health. They are the main causes of elevated LDL cholesterol in the body, which leads to a risk of cardiovascular problems.

Trans fats are also found in many other foods such as margarine, sweets, snacks, chips and almost any food that is fried.

Sunflower oil, unlike olive oil, contains a very small or insignificant percentage of antioxidants.
Because the properties of each oil are different, each oil has its own unique cooking uses.

Use coconut oil in oatmeal, add it to fruit salad, you can even put it in coffee, use it in sweets and cakes that are baked.

Avoid cooking with sunflower oil, never fry food in sunflower oil. Try to cook and stew the food mostly.

Use sunflower oil as a salad dressing or in some unheated sauces.