Sweet Talking

Sweet potatoes are probably one of my top 5 favorite foods. They just have the whole package, wouldn’t you agree? Easy on the eyes, incredibly versatile, packed with nutrients, and oh so delicious!

Let’s focus here on versatility. Now don’t get me wrong- these guys are incredible simply baked/boiled/microwaved, with little to nothing on them (or maybe some cinnamon and Greek yogurt) but there’s something about substituting these spuds in the place of traditional ingredients in popular recipes that seems to always pack a (yummy) punch.  A great example is the surge in popularity of sweet potato fries, now commonly found in many restaurants-perhaps marketed as a “healthy” alternative.

While it’s undeniable that sweet potatoes are a great source of beta-carotene (good for our immunity and vision), full of cancer fighting antioxidants, and provide essential vitamins such as A, C, and B6, deep frying anything in artery-clogging oils is going to negate any benefits the food may have.

But healthy sweet potato fries have already been done-I needed a new twist on a modern classic. I bring you the sweet potato hash browns. All the crunchy texture of a traditional hash brown, but kicked up a notch. Sweet potatoes, cinnamon, and chile powder- an irresistible combination! I fried mine in 1 tablespoon of virgin coconut oil- the new superstar of the oils in the health food world. Due to coconut oil’s high cooking temperature, you can easily substitute this heart-healthy option for other oils you may traditionally use for frying.


Sweet and Spicy Sweet Potato Hash Brownssweet potato and onion hash browns

Makes 5-6 hash browns, serves 2


  • 1 medium sweet potato, peeled and shredded (about 2 cups)
  • 1/2 an onion (I used sweet), shredded (about 1/4 cup)
  • 2 egg whites
  • 1 tablespoon virgin coconut oil (for frying)
  • 2 tablespoons whole wheat flour
  • 1/2 tablespoon ground cinnamon
  • 1/4 teaspoon chile powder
  • salt and pepper, to taste

Combine all ingredients (excluding coconut oil). Mixture should easily stick together. Heat a frying pan to medium. Once heated, add the coconut oil, and drop spoonfuls of the batter onto the frying pan. Cook on each side for approximately 4 minutes, until browned and fragrant.

I ate mine with a runny egg, which I used for dipping! Try topping these guys with unsweetened applesauce, Greek yogurt, or some sugar free maple syrup! Enjoy!

sweet potato and onion hash browns


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