Sweet Potato & Kale Hash

Name: Sweet Potato & Kale Hash
Prep time: 10 min
Cook time: 30 min
Yield: 10
Ingredients: 2 medium sweet potatoes, peeled and diced; 1 tablespoon olive oil; 1 small onion, diced; 2 cloves garlic, minced; 2 cups chopped kale, stems removed; Salt to taste; Pepper to taste (if tolerated)

A home cook with a deep love for wholesome meals created this recipe after being diagnosed with histamine intolerance. Refusing to compromise on taste or nutrition, she explored combinations of low-histamine ingredients, which led her to discover the fantastic pairing of sweet potatoes and kale. This hash is now her go-to breakfast, bringing joy and warmth to her mornings.

Prep Time10 minutes
Cook Time30 minutes
Servings1 Person

Why suitable for low histanmine diet

Sweet potatoes and kale are both low in histamine and packed with nutrients, making this dish perfect for a low-histamine diet. The use of fresh ingredients and the exclusion of common histamine triggers, such as tomatoes and spinach, ensure this breakfast is as delightful as it is suitable for those with histamine intolerance.

Ingredients

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2 medium sweet potatoes, peeled and diced

1 tablespoon olive oil

1 small onion, diced

2 cloves garlic, minced

2 cups chopped kale, stems removed

Salt to taste

Pepper to taste (if tolerated)

Instructions

0Preheat the oven to 400°F (200°C).
1Toss the sweet potatoes in olive oil, salt (and pepper, if tolerated), then spread them out evenly on a baking sheet.
2Roast the sweet potatoes in the oven for 20-25 minutes, or until they're golden brown and crisp.
3While the sweet potatoes are roasting, heat a little more olive oil in a skillet over medium heat. Add the onion and garlic, cooking until the onion is translucent.
4Add the chopped kale to the skillet and continue to cook until it's wilted and tender.
5Once the sweet potatoes are done, add them to the skillet, stirring everything together.
6Serve warm as a hearty, low-histamine breakfast.

Tipps

Choosing Sweet Potatoes

Opt for firm and small to medium sized sweet potatoes. They are usually sweeter and creamier than the larger ones. Make sure they have a smooth skin with an even color.

Roasting Sweet Potatoes

Roasting sweet potatoes brings out their natural sweetness and gives them a delightful crispy texture. Make sure to spread them evenly on the baking sheet to allow them to roast properly.

Cooking Onions and Garlic

Cooking onions and garlic until they're translucent brings out their sweet and aromatic flavors. Be careful not to burn them, as it can give a bitter taste to the dish.

Cooking Kale

Remove the tough stems of the kale before cooking. When cooked, it should become soft and tender. It adds a nice contrast to the sweetness of the sweet potatoes.

Combining Ingredients

Adding the roasted sweet potatoes to the skillet with the kale helps to meld the flavors together. The contrast of textures and flavors makes for a delightful breakfast dish.

Nutrition Facts

Calories200
Protein4g
Carbs37g
Fat4g
Fiber6g

Remember that everyone's tolerance to histamine can be different, so it's important to pay attention to your body and adjust your diet accordingly. Always discuss dietary changes with a healthcare professional.

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