Start Your Morning with Easy, Tasty Vegetable Hash

Patient Expert

In my family I am famous for avoiding traditional breakfasts. Pancakes, waffles and French toast don’t agree with me; they leave me feeling really sluggish for the rest of the day. Occasionally, I’ll have an omelet, but rarely eat bacon, sausage, ham or cereal. I often grab some whole-grain toast on days when I have a long to-do list – or on days when I’m not feeling particularly creative. And there’s always my go-to of finishing off take-out Chinese food (or whatever else I may have brought home if I dined out the night before).

So what’s a girl to do to have a healthy breakfast? Increasingly, I find that I’m turning to making my own version of hash. Typically, hash is a dish of cooked meat cut into small pieces and recooked, often with potatoes. And that’s what I often think of since my dad served corn beef hash with a poached egg for Sunday breakfast when I was growing up.

However, I find I crave a healthier version these days — a vegetable hash. And it’s so easy to make You basically cut up vegetables, sauté them in a frying pan until tender, season to your liking and you’re ready to go. If you want a little protein, cook an egg or heat up some beans and then plop them on top of the veggies.

One thing I would suggest when making hash is cutting vegetables the same size so they cook at the same rate. Here’s a good video to help you learn knife skills:

http://www.marthastewart.com/945497/knife-skills-and-chopping-techniques#244835

The good part about hash is you can easily create it based on what you have in your refrigerator – and you’ll be reaping more health benefits than eating some of the more traditional breakfasts. For instance, the hash I made this morning included the following vegetables:

  • Sweet potato, which is a great source of beta carotene as well as a good source of vitamin C, manganese and copper. This vegetable is full of antioxidants and anti-inflammatory nutrients.  Sweet potatoes also may help with blood sugar regulation.
  • Red onion, which is packed with quercetin, which has antioxidant, anti-fungal, anti-bacterial and anti-inflammatory properties and helps fight cancer.  The vegetable also has allicin, which promotes cardiovascular health and reduces high blood pressure.
  • Crimini mushrooms, which are a great source of vitamin B12 and support the immune system and the cardiovascular system. These mushrooms also may offer protection from certain types of breast cancer.
  • Spinach, which is rich in iron that supports the functioning of red blood cells. It also is a good source of vitamin K, vitamin A, vitamin C, folic acid, manganese, magnesium, iron and vitamin B12. Spinach has anti-inflammatory and anti-cancerous properties and protects eye health.

In case you’re not comfortable freelancing a hash recipe, here’s a good recipe to get you started. Enjoy!

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Primary Sources for This Sharepost:

George Mateljan Foundation. (ND). Mushrooms, crimini.

George Mateljan Foundation. (ND). Sweet potatoes.

Healwithfood.org. (ND). Health benefits of eating red onions.

Lewin, J. (ND). The health benefits of…spinach. BBCGoodFood.com.