Sweet Potato Hash with Eggs

 Packed with so much goodness, sweet potatoes are so versatile. In this recipe they are paired with savoury spices, a touch of sweetness and a protein packed egg. Paired with toast you have a delicious and healthy breakfast.

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Sweet potatoes are the chameleon of root vegetables. They can be both used in sweet and savoury dishes. They can be served for breakfast, lunch and dinner. That is probably why they are considered to be a super food. While people use the term sweet potato and yam interchangeable, yams are a more starchy than sweet potatoes and they also have a drier texture.

As a staple in most of the world, sweet potatoes have wonderful health benefits. Packed with beta-carotene, potassium, fibre and Vitamin C, these orange gems are a great way to add extra nutrition to your diet.

Growing up, my mom never cooked with sweet potato. It wasn't until I moved to Nashville that I tried them at a friends house. They were mashed, sweet and topped with marshmallows. I wasn't sure how I felt about them at the time, so I looked into different ways to cook them. Fast forward to today, sweet potatoes have become a favourite in our household. I serve them roasted, I serve them mashed and I truly enjoy them in the fabulous sweet potato casserole my sister in law makes for holidays. 

One of my favourite ways to eat sweet potatoes, is for breakfast; or breakfast for dinner. Sweet potato hash is the perfect way to do so. I like to make my hash spicy, while I tone down the heat for the kids. They aren't HUGE fans of sweet potatoes, but I find if I pair it with a fried egg, they'll be more likely to eat them. This dinner is so simple and easy. It takes maybe 10 minutes for the potatoes to soften, since they are diced to small pieces. Paired with some toast, this breakfast for dinner is a fast, easy and delicious way to get dinner on the table.

Is Sweet Potato the healthiest Potato?

Sweet potatoes are often said to be healthier than white potatoes, but the truth is both types of potatoes have wonderful health benefits. While both kinds of potatoes have comparable amounts of protein, calories and carbs, white potatoes have a higher amount of potassium, while sweet potatoes contain a higher amount of Vitamin A.

Is Sweet Potato good for weight loss?

Depending on how you prepare sweet potatoes they can either boost or hinder weight loss. Since sweet potatoes are high in fibre, they help you feel full longer; which means they can help you loose or maintain weight. However, if they are prepared with tons of fat, sweet potatoes can lead to weight gain.

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Equipment needed for this recipe

• cutting board
• sharp knife
• non stick skillet (2)
• measuring cups and spoons
• rubber spatula
• egg spatula

Sweet Potato Hash with Eggs

3 sweet potatoes, peeled and cut into 1/4-1/2 inch cubes
1 small onion, finely chopped
2 Tbs olive oil
pinch of sea salt
fresh ground pepper
a dash or two of cayenne pepper
2 Tbs maple syrup
2 sprigs of fresh thyme, stripped and leaves chopped
4 eggs
1 Tbs butter
sea salt and pepper
1 tsp chopped parsley, for garnish
hot sauce to serve (optional)

In a large non stick pan heat the olive oil, over medium heat. Add in the onion and cook for 2 minutes. Add in sweet potatoes, season with salt, pepper and cayenne pepper; cook for 3 minutes. Add the maple syrup and thyme into the skillet, stir to coat sweet potatoes and cook until soft; about 5 minutes.
   
While the sweet potatoes are cooking, preheat a second skillet over medium low heat. Melt butter in skillet and once it starts to foam crack in eggs. Season with salt and pepper and cover with a lid. Cook eggs to preferred doneness.

Place sweet potato hash onto 4 plates. Top with 1 egg each and sprinkle with chopped parsley. Serve with toast if desired.