Breakfast, lunch or dinner, this Kimchi Potato Hash is simple and nourishing!
This recipe is all about simplicity. Well, simplicity and nourishing your gut with trillions of beneficial probiotic bacteria. I will mix up some kimchi with just about any leftover roasted vegetable (have you ever met one you didn’t like?) from the previous night’s dinner, but sweet potatoes are the winning combination. Obviously right? Potatoes had hashes named after them! If you want to give your smoothie a break one morning, roast up extra sweet potatoes and onions the night before and this meal will be ready for you in less than 10 minutes.
So. Kimchi. For those of you who are new to kimchi, it is basically a Korean sauerkraut. The base is cabbage, but there are a variety of other vegetables – carrots, radishes, green onions, etc. – as well as loads of garlic, ginger and a Korean spice called gochugaru.
When I started making it on my own (which you don’t need to do, there are a lot of quality brands out there), I didn’t have gochugaru and have been experimenting with making it with varying levels of paprika and/or chili powder. (I am eating a lot of kimchi lately! Whew.) They have been good, but not great. There is also a wonderful Midwestern brand – Spirit Creek Farm – that makes their’s without any dried spices at all, but rather with fresh chiles. That is next on my list to try.
When do I finalize my winning kimchi creation, I will post here, but in the meantime if you want to try on your own, I’d recommend this recipe by Meghan Telpner with the one substitution of using green cabbage instead of napa cabbage. I very much prefer the texture. If you are buying kimchi from the local market, make sure you are buying it from the refrigerated section. I don’t think I’ve ever seen it in the middle aisles, but just in case, I want to mention that to you. Foods that you would consider to be fermented that are sold in the middle aisles have been uber pasteurized to increase their shelf life. This massive pasteurization kills all the beneficial probiotic bacteria and though the food may still be delicious, you’re losing out on the gut health benefits.
I could have added a lot of bells and whistles with the ingredients, but I instead left that up to you. The sky is the limit with the toppings – avocado for healthy fats, bacon for texture and smokiness, fresh herbs, even pecans for crunch work!
Cheers to your health, Mandy
- Eggs – The nutrient rich proteins in the yolk of an egg are quite susceptible to heat, thus it’s always better to cook eggs slower than you think. Preparing your eggs sunny-side up or over-easy is preferable over scrambled for preserving these nutrients as well. When cooking on low heat, you’ll need to scrape the whites in a few times as they spread more.
- Garlic – This is a big tip!!! Thanks to Jo Robinson, the author of Eating on the Wild Side, I learned this years ago. To quickly sum up, you want to mince, chop, slice, etc. your garlic and then wait 10 minutes until you add it to any heat. Allicin is the super anti-cancer, anti-hypertension, anti-bacterial compound that is created when you chop, mince, slice, etc. the garlic. It needs time to be created (which chopping does) and to be able to take the heat.
- Ghee – The following recipe calls for butter, ghee or coconut oil. If you are sensitive to dairy, but want to experiment with another cooking fat, you may find that you are tolerant with ghee, which is clarified butter. When butter is simmered, it separates into layers and ghee is simply just the butterfat layer. The layers of milk proteins and water are removed. Ghee is thus free of most of (can’t say all) the lactose sugar and casein protein, thus making it easier to digest. Also, unrelated to digestion, it has a higher smoking point, meaning you can use it at higher heats.
- Sweet Potatoes – All potatoes are very important to buy organic. If you use organic sweet potatoes for this recipe, you can just give the veggies a good ‘ol scrub and leave the skins on as most of the nutrients live in the skin and just below it. If you aren’t able to use organic potatoes, make sure to peel them. Sweet Potatoes combat free radicals, support the immune system and benefit skin health.
Kimchi Sweet Potato Hash
- 3 - 4 tablespoons butter ghee or coconut oil, divided
- 1 small yellow onion finely chopped
- 1 small/medium clove of garlic grated or minced
- 1 1/4 lb sweet potatoes about 2 small jewel or garnet yams, peeled and chopped into 1/2" cubes
- 3-4 handfuls of swiss chard can substitute spinach or kale, roughly chopped
- 1/2 - 1 cup kimchi *
- 2-4 eggs over easy
- Optional Additions: sliced avocado bacon, green onions, parsley, pecans, etc.
Warm a large skillet to low/medium heat. Add 2 tablespoons butter and onions and saute for 6-7 minutes or until onions are translucent.
Add garlic, sweet potato and salt. Continue to saute on low/medium heat until sweet potatoes are tender and can easily be pierced with a fork, about 15-20 minutes. Stir every 5 minutes or so to prevent burning.
Add spinach and lightly stir until it is wilted, about 1-2 minutes.
Remove from heat and cover.
OVER EASY EGGS
In different skillet, over low to medium heat, warm 1 tablespoon of butter or oil per pair of eggs you plan to cook at one time (i.e. if you are able to fit 4 eggs at once in the skillet, warm 2 tablespoons of fat). You may need to work in batches.
Crack the eggs in the oil, keeping them separate from each other as best as possible. Place lid on pan to give the eggs more volume, or leave the lid off to keep the yolks super bright. Cook for about 3-5 minutes or until the eggs whites have set. Then turn off the heat, flip the eggs and cook for an additional 1 minute.
While the eggs are cooking, mix the kimchi with the hash and plate. Serve with the eggs on top of the hash and any additional toppings you desire!