Meal on a Dime: Sweet Potato Kale and Black Bean Hash
Today I am going to share my go-to super healthy, and nutrient packed meal. Oh, I should probably mention that the ingredients are cheap and you will have left overs for days! Healthy doesn’t have to mean expensive. This meal is perfect for breakie (my ultimate favourite meal), lunch and dinner. For breakfast, I will usually pair it with a couple of eggs. And for lunch and dinner usually a baked chicken breast or poached salmon would do the trick!
I’ve experimented with a couple recipes online but I’ve tweaked it so this dish will taste a little more scrumptious to my liking ;)
• 3 medium sweet potatoes, washed and diced/cut into ½ inch cubes
• Olive oil or Coconut (or both)
• 1 bunch green onions, sliced
• 1 can black beans, drained and rinsed
• 2 cups kale, chopped
• 2 cloves of garlic
• garlic salt
touch of paprika
• dry rosemary/thyme/or Italian Seasoning
1 Preheat oven to 350 degrees. Spread diced sweet potatoes on a baking sheet and drizzle with a little bit of olive oil. Sprinkle with garlic salt, paprika, and Italian seasoning. Roast for 30-40 minutes until cooked through. I like them a little burnt (so I would put less oil), but some people like them soft.
2 When sweet potatoes are done, coat a large skillet with coconut oil/olive oil. Salute the garlic until it turns a little brown. Add sweet potato and cook for another 3 minutes. Add the black beans and kale, mixing it together gently. Cook it all together for a few more minutes until the kale has wilted.
3 Serve with avocado slices and hooray :) You’ve got yourself a very healthy and tasty meal all under $20.00!
By Gail Poskitt
Gail Poskitt graduated from McMaster University with a B.A in Sociology and Political Science. She is an all around go getter who currently lives in Toronto and, works for Fife House Foundation as a Social Service Worker. Gail has a passion for making a positive impact in people’s lives and working with individuals in the community to create meaningful change. She strives to lead a fun and healthy lifestyle by bring positivity to life’s challenges. Gail has a fond interest for travelling, culture, health & wellness and all things FOOD.