Veggies and eggs, as we like to call it, is an absolute staple in my house. It’s simple, delicious, and packed full of nutrients. Pick a handful of vegetables and a safe starch, saute them in your cooking fat of choice, top with a couple of fried eggs and voilà – you have the quintessential nutrient-dense, whole-food meal.
Choosing Your Ingredients for Veggie Hash
There’s endless opportunity for variety with this dish and it’s easy to adapt as the seasons change. Explore the produce section at your local farmer’s market or grocery store to find your favorite vegetables. I typically pick 3-5 of the following; kale, chard, cabbage, zucchini, summer squash, carrots, mushrooms, spinach, broccoli, cauliflower, & bok choy.
Next, select your starch. I like to rotate through my safe starches, so I’ll pick one or use a medley of garnet yams, jewel yams, japanese yams, purple potatoes, or winter squash.
Garlic and onion are an optional addition and will help maximize both the micronutrient content and the flavor of the dish. Garlic and onion are both from the allium family which means they are full of allicin- a phytochemical that has shown potent antioxidant, anti-inflammatory, and antimicrobial activity. Careful preparation is needed to maximize the available allicin. The enzyme alliinase converts alliin into allicin, but this reaction only occurs when the garlic clove is crushed or chopped. Because alliinase is heat-sensitive, I start my meal prep by crushing, peeling, and chopping the garlic to make sure it gets at least 10 mins to rest before cooking it.
In the recipe below, I chose to use kale, purple cabbage, broccoli, red onion, garlic, garnet yam, and japanese sweet potato but feel free to mix and match as you explore new vegetables.
Healthful Tip:
- Make enough of the veggie and yam saute for two meals. When you’re ready for a quick meal, pull out your leftovers, fry a couple eggs, and dig in.
- Eat the rainbow! Add a variety of colorful veggies to maximize the nutrient content. Veggie Hash
AuthorInSpero MedicalCategoryBreakfastDifficultyBeginnerVeggies and eggs, as we like to call it, is an absolute staple in my house. It’s simple, delicious, and packed full of nutrients. Pick a handful of vegetables and a safe starch, saute them in your cooking fat of choice, top with a couple of fried eggs and voilà - you have the quintessential nutrient-dense, whole-food meal.
Crush, peel, and chop the garlic.
Rinse the vegetables and set aside to air dry.
Dice the onion.
Peel and chop the yam and sweet potato into quarter inch cubes.
Remove the kale leaves from the stalks - the stalks are very fibrous and hard to digest and removing them lets you fill up on the more nutrient dense parts instead.
Peel 6 leaves off of a head of purple cabbage. Peeling rather than cutting cabbage keeps the unused portion fresh for longer.
Chop the kale leaves, purple cabbage, and broccoli.
Place a 12” pan on the stove and turn the heat/flame to medium-low. Add 2 Tablespoons of avocado oil. Sprinkle in about ¼ teaspoon of each spice. Once the oil in the pan starts to sizzle and you can smell the spices, add the onion and yam.
Stir occasionally, until the yam is soft and can be easily cut with the spatula. Add the garlic and remaining vegetables and continue to cook until the vegetables wilt and pick up some color from the hot pan. Remove from heat and set aside.
Fry your eggs in a liberal amount of avocado oil over medium heat. Add the oil to your pan, let it get warm, and crack your eggs into the pan. Add a ¼ teaspoon of water and cover the pan to help the tops of the eggs cook for sunny-side up or flip your eggs for a more classic fried-egg.
Once your eggs are done, place them on top of your bowl of veggies, add your favorite toppings and enjoy!
Ingredients
Directions
Crush, peel, and chop the garlic.
Rinse the vegetables and set aside to air dry.
Dice the onion.
Peel and chop the yam and sweet potato into quarter inch cubes.
Remove the kale leaves from the stalks - the stalks are very fibrous and hard to digest and removing them lets you fill up on the more nutrient dense parts instead.
Peel 6 leaves off of a head of purple cabbage. Peeling rather than cutting cabbage keeps the unused portion fresh for longer.
Chop the kale leaves, purple cabbage, and broccoli.
Place a 12” pan on the stove and turn the heat/flame to medium-low. Add 2 Tablespoons of avocado oil. Sprinkle in about ¼ teaspoon of each spice. Once the oil in the pan starts to sizzle and you can smell the spices, add the onion and yam.
Stir occasionally, until the yam is soft and can be easily cut with the spatula. Add the garlic and remaining vegetables and continue to cook until the vegetables wilt and pick up some color from the hot pan. Remove from heat and set aside.
Fry your eggs in a liberal amount of avocado oil over medium heat. Add the oil to your pan, let it get warm, and crack your eggs into the pan. Add a ¼ teaspoon of water and cover the pan to help the tops of the eggs cook for sunny-side up or flip your eggs for a more classic fried-egg.
Once your eggs are done, place them on top of your bowl of veggies, add your favorite toppings and enjoy!
