Greek Sweet Potato Breakfast Hash

Greek Sweet Potato Breakfast Hash (low-amine, gluten-free, soy-free, dairy-free, nut-free, paleo) photo

Greek Sweet Potato Breakfast Hash (low-amine, gluten-free, soy-free, dairy-free, nut-free, paleo), served with Black Bean Dip Quesadillas.

Sweet potato is lower in amines, and has more nutrients available to us than regular potatoes. It also makes a mean breakfast hash, and is as simple to use as regular potatoes. This recipe has a bit of a citrus kick to it from the ascorbic acid, which, with the ground beef or lamb,  gives it a slightly Greek feel.

2 C sweet potato, diced

1 1/2 C carrot, diced

1 C ground beef or lamb

1 1/2 C leeks, sliced thin, white parts only

2 Tbsp butter or butter substitute

1 Tbsp cumin, ground

2 packed Tbsp parsley

1 Tbsp garlic powder

1/2 tsp ascorbic acid

1/2 tsp salt

  • Heat a large saute pan to medium heat.
  • Add ground beef or lamb. Cook until mostly done and drain fat.
  • Add 2 Tbsp butter, then add sweet potato, leek, and parsley. Cover, and stir occasionally.
  • Cook for about 5 minutes, then add carrot and all remaining ingredients.
Greek Sweet Potato Breakfast Hash (low-amine, gluten-free, soy-free, dairy-free, nut-free, paleo) photo

Greek Sweet Potato Breakfast Hash cooking in a cast iron pan.

  • Cook uncovered while stirring often to prevent sticking. Cook until all ingredients are tender, to taste.
  • Serve hot with low-amine tomato-free ketchup substitute.
  • To add protein, I made black bean dip quesadillas (black bean dip spread on tortillas, sprinkled with salt, and heated in a pan).
Greek Sweet Potato Breakfast Hash (low-amine, gluten-free, soy-free, dairy-free, nut-free, paleo) photo

Greek Sweet Potato Breakfast Hash (low-amine, gluten-free, soy-free, dairy-free, nut-free, paleo).

AMINE BREAKDOWN:

Very Low Amine: sweet potato, carrot, leek, cumin, parsley, garlic powder, ascorbic acid, salt

Low Amine: ground beef / lamb

Breakfast: Poached Eggs over Sauteed Veggies (low-amine, vegetarian, gluten-free, soy-free, low-carb)

Low-amine, low-carb breakfast: Poached Eggs over Sauteed Vegetables (gluten-free, soy-free, low-amine, vegetarian, low-carb) (photo)

Low-amine, low-carb breakfast: Poached Eggs over Sauteed Vegetables (gluten-free, soy-free, low-amine, vegetarian, low-carb)

I had thought about doing omelets, but I haven’t had a good poached egg in a long time. One of my dear friends is on a low-carb / slow-carb diet and came over for breakfast, so I wanted to make something that was friendly to her low-carb diet as well as my low-amine diet.

Low-amine, low-carb breakfast. Poached eggs over sauteed vegetables. (photo)

Low-amine, low-carb breakfast. Poached eggs over sauteed vegetables.

4 eggs (two per person)

4 large cloves garlic, chopped

1 medium carrot, chopped

2 Brussels sprouts, thinly sliced

5 asparagus spears, chopped

1/4 jalapeno, sliced thinly

1/4 C parsley, minced

1/4 yellow onion, diced

1 Tbsp safflower oil

1/4 tsp paprika

1/4 tsp salt

1/4 tsp black pepper

  • Prep all vegetables.
Vegetables for low-amine veggie saute (photo)

Vegetables for low-amine veggie saute

  • Heat one deep-walled non-stick pan full with water. Add 1 Tbsp vinegar to water (Vinegar helps keep the egg whites from coming apart everywhere. If highly sensitive to amines, omit.). Bring to almost a boil, and turn down to medium low.
  •  In a separate pan, saute vegetables on medium high. Start with onions and garlic, and after about one minute, add the rest of the ingredients, including spices.
  • Saute until done, about 4-5 minutes.
Sauteed vegetables for a poached egg low-amine, low-carb breakfast (photo)

Sauteed vegetables for a poached egg low-amine, low-carb breakfast

  • Into two ramekins, crack two eggs each.
  • If water is up to temperature (should be very hot, and very sparsely bubbling), very gently drop the eggs from one ramekin into the water at the edge of the pan. You want to avoid the eggs being disturbed, so be as gentle as possible to avoid the whites coming apart everywhere.
  • On the opposite side of the pan, repeat with the other eggs.
  • Let eggs sit for about three minutes for runny yolks.
  • Serve sauteed low-amine vegetables onto two plates.
  • Using a slotted spoon, gently scoop out the poached eggs (instructions on how to poach an egg) and serve them on top of the sauteed vegetables. Salt and pepper to taste, if desired.
  • Serve hot.
AMINE BREAKDOWN:
Very Low Amine: garlic, carrot, Brussels sprouts, asparagus, parsley, onion, salt, black pepper
Low Amine: safflower oil
Moderate amine: eggs
Very High Amine: jalapeno, paprika
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