Cavolo Nero & Sweet Potato Hash

🎶 Sweet potato hash? It’s a seasonal smash… Catches on in a flash… Let’s do the hash 🎶

You will need

• 6 oz cavolo nero, tough stems removed, chopped
• 1 large sweet potato, diced
• 1 large red onion, finely chopped
• 1 parsnip, grated
• 1 small red pepper, chopped
• 4 oz baby portobello mushrooms, chopped
• ½ cup fresh or thawed peas
• ¼ bulb garlic, thinly sliced
• 1 tbsp nutritional yeast
• 2 tsp black pepper, coarse ground
• 1 tsp dried rosemary
• 1 tsp dried thyme (dried for convenience; fresh is also fine if you have it)
• 1 tsp red chili flakes (dried for convenience; fresh is also fine if you have it)
• 1 tsp ground turmeric
• ½ tsp MSG or 1 tsp low-sodium salt
• Extra virgin olive oil

Method

(we suggest you read everything at least once before doing anything)

1) Preheat the oven to 425℉ / 220℃.

2) Toss the diced sweet potato in 1 tbsp olive oil, as well as the nutritional yeast, ground turmeric, black pepper, and MSG/salt, ensuring an even distribution. Roast in the oven on a lined baking tray, for 30 minutes, turning at least once to get all sides of the potato. When it is done, remove from the oven and set aside.

3) Heat a little oil in a sauté pan or large skillet (either is fine; we’re not adding liquids today), and fry the onion, parsnip, and pepper until softened, which should take about 5 minutes (this is one reason why we grated the parsnip; the other is for the variation in texture).

4) Add the garlic, mushrooms, herbs, and chili flakes, and cook for a further 1 minute, while stirring.

5) Add the cavolo nero and peas, stir until the cavolo nero begins to wilt, and then…

6) Add the roasted sweet potato; cook for about 5 more minutes, pressing down with the spatula here and there to mash the ingredients together.

7) Turn the hash over when it begins to brown on the bottom, to lightly brown the other side too.

8) Serve hot.

Enjoy!

Want to learn more?

For those interested in some of the science of what we have going on today:

• Brain Food? The Eyes Have It!
• Which Bell Peppers To Pick?
• Ergothioneine: “The Longevity Vitamin” (That’s Not A Vitamin)
• Our Top 5 Spices: How Much Is Enough For Benefits?
• What’s Your Plant Diversity Score?

Take care!