My ongoing quest to eat healthier and to make food for my wife and daughter that are both delicious and nutritious leads me to come up with ideas to hack things that I already enjoy with a kind of healthier twist.

Today’s recipe is for a sweet potato hash that’s pan fried in olive oil that can be used as a substitute for a white potato side, such as fries, mashed, etc. Sweet potatoes are lower on the glycemic index than white potatoes, packing in a lot of vitamins and flavor for less total carbs.

SweetPotatoHash (15)We have this as a side for lunch or dinner, even busting out leftovers as an afternoon snack. They are absolutely delicious. Try it for yourself and see.


  • Two large sweet potatoes
  • Two large bell peppers
  • Three cloves of garlic
  • Two tablespoons olive oil
  • Salt & pepper to taste


”Peel the sweet potatoes. Cut them in half lengthwise. Then cut each half into long “strips.”

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Turn your knife 90 degrees and cut again to dice the potatoes.

SweetPotatoHash (8)Sweet potatoes are very tough, so be extra careful with your knife so that you don’t slip and cut your fingers. I’d even forgo a chef’s knife and use a serrated knife that you feel comfortable with if you need to.

Cut the tops of the peppers and seed them. Repeat the process above to dice them as well.

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Dice garlic, or you can even use a garlic press…you know, if you have to and are in a hurry. I won’t tell.

Add olive oil to dutch oven and turn it to medium heat. Once the oil is hot, but before it starts smoking, add the peppers. Give them a five minute head start to caramelize.

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Add the sweet potatoes and garlic.

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Allow to cook until the potatoes are soft, about 10 minutes, stirring occasionally so that they don’t burn and stick. If you find that the cook is slow, as a little more olive oil.

Deliciousness happened
Deliciousness happened

Once the sweet potatoes are soft, they are ready to serve. Salt and pepper to taste.

Serve on the side of your favorite dish, and keep any leftovers…they are killer with an over easy fried egg on top for breakfast the next day.

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Let me know what you think of the recipe in the comments below, and I’ll see you next time.


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