This shop has been compensated by Collective Bias, Inc. and its advertiser. All opinions are mine alone. #ChooseMazola #CollectiveBias — Especially the opinion that my recipe for Sweet Potato, Kale, Mushroom Hash will re-invigorate your breakfast routine.
September is Cholesterol Awareness Month and we’re starting our September mornings right with better-for-you breakfast. A few simple swaps can make this meal healthier, tastier, and more satisfying. Sweet Potato, Kale, Mushroom Hash features cholesterol-free corn oil. A clinical study showed Mazola Corn Oil reduces cholesterol 2x more than extra virgin olive oil. To learn more about this claim, see MAZOLA.com.
As a dietitian, I’m asked about fad diets all the time. Let me set everyone straight from the beginning. I’m no fan of fads. I don’t condone cutting out food groups. (But if I did, I’d cut out sugar!) I enjoy dairy and carbohydrates, beans, legumes, and lentils, and healthy fats, of course.
However, before I take my stance, I try these fad diets out. I like to speak from a place of experience and there are some valuable lessons to be learned, after all.
The biggest of these lessons is how to shake up breakfast. Are you in a bacon and eggs rut? Tired of eating fruit and yogurt and oatmeal? You should be. We’ve been eating the same blah-blah breakfast for far too long and breakfast shouldn’t be boring! Through “cutting out carbs,” “eating less fruit,” etcetera, etcetera, I’ve learned the art of making a savory, veggie-centric breakfast. Enter Sweet Potato, Kale, Mushroom Hash.
Several ingredient swaps make this better-for-you breakfast hash healthier and tastier and more satisfying than the traditional. Sweet potatoes are an excellent source of vitamin A (more than 400 percent of your daily needs!). They also have more vitamin C, fewer calories, and more fiber than white potatoes. Instead of corned beef, my breakfast hash relies on mushrooms for a meaty texture and umami flavor. Handfuls of kale add fiber and antioxidants. And I chose Mazola Corn Oil over butter, which is a simple swap that reduces saturated fat and cholesterol.
Mazola Corn Oil is an all-purpose, cholesterol free cooking oil that is a smart, heart-healthy* choice. *See MAZOLA.com for more information on the relationship between corn oil and heart health. You don’t need to make a breakfast hash to put corn oil to good use. It works well as a substitute in baking, grilling, sauteing, or mixing up marinades and salad dressings.
Sweet Potato, Kale, Mushroom Hash is finished with fresh ginger, garlic, and garam masala for a touch of sweet heat and Middle Eastern flare. A single, runny egg is added on top for protein and to make your stomach growl and your mouth water.
Sweet Potato, Kale, Mushroom Hash
#Ad Make breakfast healthier, tastier, and more satisfying with simple swaps. Sweet Potato, Kale, Mushroom Hash favors sweet potatoes over white, meaty mushrooms over corned beef, and cholesterol-free Mazola Corn Oil. | #vegetarian #glutenfree #sugarfree #ChooseMazola | theeverykitchen.com
Ingredients
- 1 1/2 pounds sweet potatoes
- 3 tablespoons Mazola® Corn Oil divided
- 12 ounces slided mushrooms
- 1/4 cup freshly grated ginger
- 2 cloves minced garlic
- 1 tablespoons garam masala
- 1 teaspoon salt
- 8 ounces chopped kale
- 4 eggs
Instructions
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Cut potatoes into 1/2-inch cubes, leaving skin on. Steam over a pot of boiling water, just until softened, about 5 minutes.
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In a large saute pan, heat 2 tablespoons oil over medium-high heat. Add sweet potatoes, mushrooms, ginger, garlic, garam masala, and salt and cook until browned, stirring often, about 10 minutes.
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Gently fold in kale until wilted, about 2 minutes.
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In a separate skillet, heat remaining tablespoon of corn oil over medium-high heat. Gently fry the eggs until whites are cooked and yolks are still runny.
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Divide hash between four bowls and top each bowl with a single egg before serving.
This shop has been compensated by Collective Bias, Inc. and its advertiser. All opinions are mine alone. #ChooseMazola #CollectiveBias
Can I use avocado oil or olive oil in lieu of the oil you have listed.? My integrative medicine doctor doesn’t want me to be using corn oil.
Yep! That should affect the outcome of the dish. They are all essentially vegetable oils, so have similar cooking properties, just slightly different taste profiles. Good question!