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
[cooked-recipe id=”3094″]
