Recipe: Dr Rupy’s Cajun sweet potato hash
Using eggs adds extra protein to the meal as well as lutein and zeaxanthin, compounds that are important for eye health. When I have an extra 10 minutes for breakfast, this hash is what I turn to. It couldn’t be easier. Using the whole sweet potato with the skin on adds extra fibre to the dish. The kale contains a good amount of folate and vitamin K, essential for the proper functioning of our genes, and its bitterness is mellowed by flavourful, nutrient-dense oregano and thyme. Try swiss chard, spinach or even rocket instead of kale. Experiment by swapping the sweetcorn for sprouted sunflower seeds or cooked puy lentils.
• 2 tbsp extra virgin olive oil, plus extra for drizzling
• 300g sweet potato (unpeeled), cut into 1cm cubes
• 50g spring onions, trimmed and finely chopped
• 4 eggs
• 1 tsp dried thyme
• 1 tsp dried oregano
• 1 tsp sweet paprika
• 1⁄2 tsp cayenne pepper, plus extra to serve
• 1⁄2 tsp ground black pepper
• 100g curly kale, stems removed and leaves roughly chopped
• 100g sweetcorn kernels (fresh, frozen or tinned)
• 25g sunflower seeds, toasted and lightly crushed
• Sea salt and freshly ground black pepper
1. Heat the oil in a large frying pan over a medium heat and add the sweet potato and spring onions. Cover and cook for eight minutes.
2. Meanwhile, place the eggs in a saucepan of cold water and bring to the boil, then reduce the heat and simmer for four minutes (if you want a soft-boiled egg). Remove and transfer to a bowl of cold water to stop the cooking process (or cool under a cold tap). Peel off the shells.
3. Combine the herbs and spices and toss through the sweet potatoes with some salt and pepper; add the kale and corn kernels.
4. Slice the eggs in half and place them on the sweet potato hash. Sprinkle with the sunflower seeds and some cayenne pepper and drizzle with a little olive oil.