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Sweet Potato Hash Brown Recipe

Updated on December 20, 2013
Sweet Potato Hash Browns
Sweet Potato Hash Browns | Source

A Healthier Version of the Beloved Breakfast Hash Brown

Hash browns are a delicious breakfast potato cake that contains a salty flavor and a greasy comfort. Hash browns have a wonderful crunchy outside with soft potato on the inside. This beloved breakfast item is sold in replace to French fries during the breakfast hours of all fast food chains (sometimes they are sold in a smaller form also known as tater tots). Hash browns are most commonly made with white potatoes, but when made with sweet potatoes they contain a sweetness that pairs perfectly with the salty flavor (hash browns are even more delicious when made with sweet potatoes). Fast food chains deep fry the hash brown, adding unnecessary fat to the already fast digesting starchy white potatoes. When one can find a way to cook their own hash browns, they can boycott fast food chains early in the morning and cook healthier versions of their favorite breakfast items. Since breakfast is known to be the most important meal of the day, it is better to eat healthier foods for ones first meal of the day, this will lower cravings for junk food later on. Sweet potatoes provide one with a plethora of health benefits which white potatoes do not contain (white potatoes contain very little health benefits). Sweet potatoes also break down slower in the body which will keep insulin levels stabilized, where as white potatoes break down extremely quickly in the body spiking ones insulin levels. With one bite of this delicious recipe one will completely convert into cooking their own healthy breakfast at home and forever boycott the drive-thru.

The Health Benefits of Sweet Potatoes

  • High in fiber: sweet potatoes contain twice as much fiber than any other type of potato (sweet potatoes contain 7 grams of fiber per serving). This high amount of fiber allows sweet potatoes to digest slower than white potatoes (meaning that their caloric energy is used more efficiently in the body than white potatoes). A high fiber diet is essential for healthy digestion.

  • High in vitamins: sweet potatoes are high in vitamin A, C, E and B6. Vitamin A is an essential vitamin and antioxidant. One medium sweet potato will give one the essential daily amount of vitamin A. Vitamin A is useful for the prevention of different types of cancer, while internally protecting the skin. Vitamin C and E are essential to boost the immune system to keep one healthy and and prevent disease, while also aids in beauty and health of ones skin and hair (contributing to a healthy, glowing complexion and beautiful, healthy, and vibrant hair). Vitamin B6 is crucial in breaking down homocysteine (this substance is what contributes to the hardening of ones arteries and blood vessels). Vitamin B6 allows the blood to flow freely and prevents heart disease.

  • High in manganese: manganese is a mineral that helps support healthy insulin levels within the body. Manganese also aids in stabilizing ones appetite, making them feel full for a longer period of time.

Cook Time

Prep time: 10 min
Cook time: 12 min
Ready in: 22 min
Yields: Makes 6 servings

Ingredients

  • 1 Sweet Potato
  • 1 Large Whole Egg
  • Coconut Oil, (used to grease the frying pan)
  • Sea Salt, (to taste)
  • Black Pepper, (to taste)

Instructions

  1. Wash the sweet potato
  2. Cut the ends off of the sweet potato
  3. With a large cheese grater, shred the sweet potato
  4. Mix the whole egg into the grated sweet potato, add sea salt and black pepper to taste
  5. Grease a large frying pan with coconut oil
  6. Divide the egg and grated sweet potato mixture into six hash browns
  7. Fry on each side, covered, for 3 minutes.
  8. Uncover, and fry again on each side for 3 minutes (to crisp the outside)
  9. Remove from heat, place on a plate, and enjoy!
Nutrition Facts
Serving size: 1 hash brown (40g)
Calories 39
Calories from Fat9
% Daily Value *
Fat 1 g2%
Saturated fat 1 g5%
Carbohydrates 6 g2%
Sugar 2 g
Fiber 1 g4%
Protein 2 g4%
Cholesterol 31 mg10%
Sodium 23 mg1%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
Sweet Potato Hash Brown
Sweet Potato Hash Brown | Source
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    • Sheri Faye profile image

      Sheri Dusseault 3 years ago from Chemainus. BC, Canada

      What a great idea! I love sweet potato fries, but never thought about hash browns.