Sweet Potato Hash
Turkey Sausage Vs. Corned Beef
Canned corned beef and other foods that have been cured, pickled, smoked, or canned are common migraine triggers. Beef in general is also high in calories and saturated fats. In place of corned beef, turkey sausage works as an excellent substitute. It’s both low-cal and low-fat, but still gives great flavor. Turkey sausage also contains just as much protein and even more minerals than beef, such as potassium, phosphorous and zinc.
Sweet Potatoes Vs. Regular Potatoes
Once peeled and cooked, regular potatoes lose most of the little nutritional value they have to begin with. A more health conscious choice is to substitute regular potatoes with sweet potatoes. Sweet potatoes are rich in antioxidants, which lower the risk of stroke. This orange vegetable is also a great source of vitamin B6, C and D, magnesium and iron, which all provide excellent health benefits for your brain and body.
This weekend, surprise the family with a mouth-watering sweet potato hash. They’ll have no idea they’re boosting their brain with every bite!
Ingredients
- 1.5 lbs sweet potatoes peeled and diced
- 1/3 cup water
- 1.5 tsp olive oil
- 2 1 oz links lean turkey breakfast sausage
- 1 1/4 cups chopped onion
- 3/4 tsp salt divided
- 1.5 tbsp all-natural maple syrup
- 1 tbsp water
- 1/4 tsp black pepper
- 1/8 tsp ground nutmeg
Instructions
- Choose a saucepan that will be large enough to hold the sweet potatoes without crowding them. Fill the pot about half full (or just enough water to cover the sweet potatoes) and add a dash of salt. Bring to a boil. Add sweet potatoes and lower heat to simmer. Cover the pan and cook sweet potatoes until tender, about 25 to 30 minutes. Drain and keep warm.
- Heat oil in a large nonstick skillet over medium-high heat. Remove casings from sausage. Add onion to pan; sauté 6 minutes or until tender. Add sausage and 1/4 teaspoon salt; cook 4 minutes or until sausage is done, stirring to crumble. Stir in sweet potatoes, 1/2 teaspoon salt, syrup, 1 tablespoon water, pepper, and nutmeg. Cook until liquid is absorbed and sweet potatoes begin to brown (about 5 minutes).
- Serve. Makes a great side with egg whites!
