#sundaysetup: sweet potato hash with brussels sprouts and kale

I’ve long known that setting myself up for a week is crucial to success. When I look back at the times I’ve really made progress with one goal or another, it boils down to the set-up.

Jason and Dawn have shown us the way when it comes to meal prepping:

Jason Burgoon's Meal Prep

Dawn's Meal Prep

Knowing this and seeing this is one thing, actually making it happen is quite another. It takes a plan to make a plan, and planning so easily gets ruled out by something more important and immediate. Am I right?   

While our methods and needs are varied when it comes to food, we have so much to offer and inspire as a team. To get us all sharing and encouraged, we are starting a new project called #sundaysetup. Perhaps you caught a peek already:

Christine's Sunday Set-up

Heather Bursch's Sunday Set-up

Dawn Bryant's Sunday Set-up

Yes, it’s a hashtag but more importantly a theme we hope moves us to start planning and setting ourselves up, together.

Here’s how you can participate:

  • Make a plan for next week’s #sundaysetup - Check back here on Saturdays for ideas to get you started or make your own plan.
  • On Sunday, get your meal prepping game on. If you like (and pretty please) inspire us with a picture on Instagram or Facebook using the hashtag #sundaysetup.

Sometimes there is no room for a plan, I’ve been there and call it survival mode. I dislike that my brain and body can so easily succumb to this mode, but it is an honest reality. For these times, I need fallback recipes like this:

Sweet Potato Hash

I pretty much eat this exact plate for breakfast every day, survival mode or not. It was a catalyst to some shifts in fitness and health I began experiencing a year or so ago. 

When in a pinch, this recipe (and method I now know by heart) can be had as breakfast, lunch, or dinner whether I’ve prepped or not. It’s a no dairy, no wheat, no sugar start to your day and super satisfying.

Sweet Potato Hash with Brussels Sprouts and Kale
Author: Heather Bursch | shemadeitshemight.com
Serves: 2
Ingredients
  • 1 sweet potato or yam peeled and diced (about 2 cups)
  • 1 large handful of brussels sprouts, ends cut off and sprouts halved (about 1 cup)
  • 1 cup of kale, stem removed and leaves chopped into small pieces
  • 1 tablespoon of toasted pumpkin seeds
  • 1 - 2 tablespoons of olive oil, coconut oil, or clarified butter (or any combination of fat)
  • salt and pepper to taste
Instructions
  1. In a large skilled with a lid available, heat and melt 1 tablespoon of fat on medium high heat for about a minute.
  2. Add diced potatoes and sprouts. Make sure sprouts are laying on their flat side, sprinkle with a little salt. Turn heat down to medium, cover with a lid and don't disturb for 4 minutes.
  3. After 4 minutes, lift the lid and stir. If any pieces are getting too brown, turn your heat down a bit and if necessary add a bit more fat. Recover and don't disturb for 4-5 more minutes.
  4. Dump your kale and pumpkin seeds into the pan and stir around until combined. Recover your pan for 1-2 minutes more.
  5. Your potatoes should be tender and slightly brown, your kale will be soft not crispy. If it needs more time, give it a minute or so more.
*Note: I have played with the numbers in this recipe. If your pan conducts heat too fast and/or you use olive oil, your potatoes can burn easily so don't use high heat. Clarified butter and coconut oil have a higher smoking point and I love the taste. Also, if you like your potatoes more done, give it 5 minutes and 5 minutes rather than 4 minutes and 4 minutes. Practice your hash until you get it just right for you!

 

Sweet Potato Hash Nutritional Information

The above nutritional facts do not include your protein!

Sweet Potato Hash

While success is something you and I get to define for ourselves, we are stronger together. I can’t wait to see what you all are eating, and knowing that you are out there prepping your pants off on a Sunday will encourage me to make it happen. High five!

~Heather