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7 Easy Steps to a Nourishing Breakfast Hash

March 1, 2018

 

The first great thing about a hash is you don't need to have a recipe, which means you can scour your pantry and fridge and toss in almost anything you have on hand, and that might be looking a bit sad and on its last legs. The second great thing about a hash is it has the potential to be the optimal breakfast--perfectly balanced, nourishing, and satisfying--if you include the elements of a balanced meal. Read on and think about what you have in your kitchen right now that you can transform into your ideal, nourishing breakfast.

 

  1. FAT. In a cast iron or well-seasoned skillet (no non-stick), heat up a fat that stands up to high heat, like coconut oil, ghee, lard, tallow, schmaltz, or bacon fat (from cooked bacon you can add in later).

  2. STARCHY VEGETABLE. Add in a diced, starchy vegetable and cook until beginning to softened (about10 minutes), like sweet potato, yam, winter squash or carrot.

  3. FLAVOR. Bring on the flavorings, such as garlic, ginger, onions, shallots, rosemary, thyme, sage or cinnamon​.

  4. CRUNCHY VEGETABLE. Toss in a prepped vegetable and cook until crisp-tender, like broccoli, cauliflower, green beans, zucchini, mushrooms​.

  5. LEAFY GREENS. In the last couple of minutes, add some thinly chopped greens such as kale, chard, spinach, collard greens​

  6. PROTEIN. Finally, add some leftover cooked protein--maybe shredded chicken or ground turkey, shredded or ground beef, canned salmon, bacon, or crack a few eggs on top (cover and cook about 2 minutes).

  7. SEASONING.  Sprinkle with pink Himalayan salt (or other mineral salt) and cracked black pepper. Leftovers can be refrigerated and reheated or frozen for future meals. 

 

Some combos to try:  Kale-Carrots-Broccoli-Mushrooms- Garlic-Rosemary-Turkey; Spinach-Butternut Squash-Ginger-Scallion-Cilantro-Chicken; Swiss Chard-Sweet Potato-Zucchini-Onion-Sage-Bacon

 

TIP:  Try to prep extra vegetables when making other meals and store in the fridge for your breakfast hash. 

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