Daily Recipe: Brussels Sprouts and Sweet Potato Hash
Perhaps this cold weather is inspiring you to get in the kitchen and cook up something warm and delicious. Rainy days are perfect for roasted seasonal veggies. We loved this recipe as it’s full of nutritionally dense food, and has enough protein from the nuts and eggs to keep you full and happy.
Brussels sprouts are a powerful little vegetable. Multiple studies have connected brussels sprouts and cancer prevention. This little guy has a special nutrient that supports our detoxification system, antioxidant system and anti-inflammatory system. These three systems are closely connected with cancer development and prevention and the brussels help maintain the balance.
So then next question is, how do you go about buying and storing them? You want to look for brussels sprouts that are firm, compact and vivid green. If they’re sold individually (like we have in the store), try to choose ones that are equal in size to ensure that they will cook evenly.
You can keep the unwashed and untrimmed brussels sprouts in your veggie drawer. If they’re stored in an airtight container, they can be kept for 10 days. You can also freeze the sprouts. To do this, blanch them first for 3-5 minutes. They will keep in the freezer for up to one year.
This dish is good for breakfast, lunch or dinner and make sure to cook the egg sunny side up so you can stir the yolk into the hash.
Brussels Sprout and Sweet Potato Hash
- 2 small sweet potatoes, peeled and cut into 1/2 inch cubes
- 2 tbsp olive oil, divided
- 1 small onion, finely dices
- 15 large brussels sprouts, trimmed and sliced into this shreds
- 10 roasted chestnuts, crumbled
- 1/2 cup goat cheese, crumbled
- 4 eggs, sunny side up
- 1 tsp garlic powder
- Salt and pepper, to taste
First off, roast your hazelnuts. Preheat the oven to 425 degrees F. Find the flat side of each chestnut and cut a large X with a paring knife all the way through the skin. Place chestnuts on a shallow baking pan and place in the oven to roast for 30-40 minutes, depending on the size of the nuts. Shake pan several times to rotate chestnuts so they will cook evenly. Peel roasted chestnuts as soon as they cool enough to handle. Set aside once peeled.
Leaving your oven at 425 degrees, place diced sweet potato in a bowl with 1 tbsp of the olive oil and 1/2 tsp salt. Stir to coat sweet potato evenly with oil and salt. Place on a baking sheet and roast for 30-35 minutes, until tender all the way through and crispy on the outside. Set aside.
Meanwhile, heat remaining 1 tbsp of olive oil in a large saute pan over medium high heat. Add diced onion and cook until soft, about 5 minutes. Add garlic powder and cook for two minutes longer, then add shredded brussels sprouts and crumbled chestnuts, and cook for 8-10 minutes, stirring occasionally, until the sprouts have softened and begun to turn golden. Remove from heat and toss with roasted sweet potatoes. Divide the hash between four plates, and sprinkle each with goat cheese. Top with a fried egg, and eat while hot.