Make Brunch at Home This Weekend!

Brunch at a restaurant is undeniably fun, but if you’re tired of long lines and steep bills – not to mention having to look presentable! – make this delicious hash at home this weekend and enjoy it in your jammies with your loved ones. As an additional bonus, it’s significantly healthier than most of the typical brunch options available out there and you’ll feel energized for an adventuresome day.

This is a simple recipe involving frozen sweet potato fries, roasted veggies and chickpeas, and fried eggs. The ingredients come together to form a savory, stick-to-your-ribs vegetarian hash that will win over even the most die-hard of meat lovers.

Rainbow Veggie Hash 2

Why Sweet Potato Fries Are Healthier Than Conventional Fries

To save time and get brunch on the table quicker, this recipe utilizes high-quality frozen sweet potato fries. Sweet potatoes are a more nutrient-dense substitute for white potatoes, and they add a delicious subtly sweet flavor to this recipe. They’re nature’s richest source of vitamin A – a micronutrient that can improve eye health, immunity, and cell formation. They’re also low in calories and rich in fiber and potassium.1 If you’re not eating sweet potatoes regularly, you’re missing out!

Tips for Perfect Roasted Veggies

This recipe includes an easy and tasty combination of roasted veggies and chickpeas. This mix makes a great base for a hash, but it’s versatile enough to work in a variety of recipes or side dishes, from stir-fry to salads.

Rainbow Veggie Hash

Roasting canned or pre-cooked beans along with your veggies is an easy way to add more protein and ‘sticking power’ to your recipes. Here’s a fool-proof formula for perfect roasted veggies every time:

  1. Choose either quick or slow roast veggies. Veggies fall into two categories – watery, lower carb veggies that roast quickly, or starchy, denser veggies that tend to need longer in the oven. For a balanced pan of veggies in which all of the components are ready at the same time, pick from one category of veggies. For example, roast broccoli, green beans, and tomatoes together, or combine carrots, sweet potatoes, and squash. However, keep in mind that if you chop starchy veggies into small enough chunks or slices (or even better, spiralize them!) they can cook alongside watery veggies.
  2. Oil and season with care. Find a happy medium in terms of oil quantity – too little and your veggies won’t caramelize; too much, and they’ll be greasy. Spray the baking sheet with olive oil spray as well (you can also line it with foil or parchment paper if you’re concerned about sticking) so the veggies slide right off the pan. Choose simple seasonings like salt, pepper, lemon pepper, garlic powder, and Italian seasoning and play around with quantities until you find just the right amount for your taste buds.
  3. Crank up the heat! With roasted veggies, the hotter the oven, the better (within reason). Aim for at least 400º F, and if you’re in a hurry, consider increasing the heat to closer to 500º F. This promotes caramelization and prevents the veggies from steaming due to released liquid.

Rainbow Veggie Hash 3

Rainbow Veggie Hash  (Serves 6, but can be scaled to serve any number)

2-3 assorted bell peppers

1 head of broccoli, cut into small florets

1 can chickpeas, rinsed and drained

1 tablespoon olive oil

Salt, pepper, and garlic powder, to taste

1 bag frozen sweet potato fries, preferably waffle cut (Alexia brand is readily available at most grocery stores)

1 dozen cage-free organic eggs

Fresh herbs, for garnish (optional)

Directions:

  1. Preheat the oven to 425º F and spray two large baking sheets with olive oil baking spray.
  2. Combine bell peppers, broccoli, chickpeas, olive oil, and seasonings in a large bowl and stir well. Spread evenly across one of the prepared pans.
  3. Spread the sweet potato fries evenly across the other pan.
  4. Roast the veggies and fries for 25-30 minutes, or until crispy and tender.
  5. When the veggies and fries are done, divide them between six plates.
  6. Heat a large nonstick pan over medium heat and spray with olive oil baking spray. Fry eggs over easy, in batches as necessary, and top each serving of hash with two fried eggs. Garnish with herbs if desired and eat immediately.

Recipe Notes:

  • If you prefer to use conventional fries or they’re more readily available, go for it!
  • Feel free to use any veggies you have on hand. Cauliflower, green beans, onions, and spiralized carrots are all delicious choices.
  • Leftover veggies and fries can be stored in the refrigerator for 2-3 days and reheated in a frying pan to make additional servings of hash if you don’t want to make six servings when you initially prep all the ingredients.

Sources:

  1. https://draxe.com/sweet-potato-nutrition-facts-benefits/

 

Integrative Nutrition is the world’s largest nutrition school and Health Coach Training Program. Through our innovative, one-year online course, students learn the principles of health coaching, business skills, and over 100 different dietary theories with lectures by the world’s leading experts.

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