If you find that eggs are a sensitivity for you during the 21-Day Cleanse, you may feel limited in savory breakfast dishes. This sweet potato hash is the perfect recipe for vegan breakfast and you can make it cleanse-approved (just remove the jalapeno!). We’ve used black beans and chili spice to give this dish a twist that you’ll love.
Sweet potatoes for digestion
We’ve swapped out regular potatoes for sweet, and we think the resulting hash is more flavorful and more nutrient-dense. Sweet potatoes are rich in fiber, meaning this dish can help improve gut health and keep your digestive system revved up. This is important for weight balance and keeping bloat at bay.
Bean protein is good protein
We’ve added beans to this hash, which are an incredible source of fiber, protein, and complex carbohydrates. This will help create a feeling of satiety and keep you fuller longer. Black beans contain compounds called quercetin and saponins, which help protect heart health and prevent chronic heart disease. They are also rich in calcium, magnesium, iron, phosphorus, manganese, and zinc – all of which contribute to better bone density and the prevention of osteoporosis later in life.
Almost 100-percent of our calcium stores, 80-percent of phosphorus, and 60-percent of magnesium live in our bones. When our body is depleted of these important minerals, it will take what it needs from our bones and chronic depletion can lead to poor bone health over time. The potassium and magnesium found in black beans also contribute to healthy blood pressure. If you’re concerned about sodium intake due to blood pressure issues, be sure to purchase canned beans that are low in sodium, or make your black beans from scratch.
Get your greens in
It’s no secret that leafy greens are a must for any well-rounded diet. We love using kale in hot dishes since its density holds up well to heat. It’s been labeled a superfood and one of the most nutrient-dense foods, and for good reason. Just one cup of kale will give you more than six times the daily recommended amount of vitamin K, more than two times of vitamin A, and more than 100-percent of vitamin C. It’s also a good source of vitamin B6, manganese, calcium, copper, and potassium.
2 large sweet potatoes
2 cups kale
1 15-ounce can black beans
1-3 cloves garlic
1 small jalapeño (optional, remove if cleansing)
1 small red onion
1/4 cup cilantro
1/2 teaspoon chili powder
1/2 teaspoon garlic powder
1/4 teaspoon paprika
Cube sweet potatoes. De-stem and chop kale. Strain and rinse black beans. Mince garlic. Slice red onion. Slice jalapeño, if using. De-stem cilantro and discard stems.
Add ghee or olive oil to a non-stick pan over medium heat. Once hot, add onions, sweet potatoes, chili powder, garlic powder, paprika, salt, and pepper. Cook, stirring occasionally until lightly browned and beginning to soften (about 5 minutes).
Add garlic, kale, and black beans. Stir to combine and cover with a lid. Lower heat to medium-low and let cook for an additional 3-5 minutes, or until sweet potatoes are cooked through and kale is wilted. Remove from heat.
Remove skin and pit from the avocado and cut into slices. Serve the hash with avocado.
Recipe and photography by Kaitlyn Noble
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