The Ranger's Daughter

Naturally beautiful food

Broccoli Stem and Purple Potato Hash

I used to throw away perfectly useful parts of my food simply because I’d learned to. No questions asked. I’d peel and trim vegetables and fruits, and then toss whatever parts weren’t called for in my recipe. That’s just what you’re supposed to do, I thought.

When I really began to learn about food, my perspective changed dramatically. I’d see chefs using carrot leaves in a pesto, or sautéing beet greens with olive oil and garlic. I learned about how the skin of the onion and the leaves of the celery are the most nutrient-dense parts of the vegetable. I realized the value in making my own stock, and never again threw away a chicken carcass or a shrimp tail. I started thinking more creatively. As a result, the food I put on the table became more interesting and wholesome.

When my brother and I were kids, he’d only eat the stem of the broccoli. Wouldn’t touch the florets. I thought this was cheating … after all, the stems are sweeter, milder, and crunchier. Reflecting on this now, I have to laugh. Why aren’t we using our broccoli stems more? They’re delicious. Especially with a slight char from a hot cast iron pan. Throw in some purple potatoes and put an egg on top, and you’ve got yourself a vibrant, delicious, and outlandishly healthy breakfast.

Why is it good for you?

Broccoli stalks are comparable to the florets in nutritional value. While the florets contain more phytochemicals like beta carotene, the stalks are especially high in heart-healthy fiber.

Potatoes are also high in fiber, as well as various vitamins and minerals. Purple potatoes in particular contain a type of flavonoid called anthocyanin. This article in the Journal of Biomedicine and Biotechnology explains how this phytochemical is thought to fight cancer growth, protect eyesight, and prevent heart disease.

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Broccoli Stem and Purple Potato Hash

Yield: 2 servings

Serving Size: 1/2 recipe

Calories per serving: 284

Fat per serving: 16.75

Saturated fat per serving: 2.75

Carbs per serving: 19

Protein per serving: 7.75

Fiber per serving: 3.5

Sugar per serving: 3

Ingredients

  • 2 Tbsp. avocado oil (or other high-heat cooking oil)
  • 5 oz. unpeeled purple potatoes, scrubbed & diced (can sub red potatoes)
  • 1/2 small red onion, sliced
  • 3 medium broccoli stalks, florets removed (about 6 oz.)
  • 2 Tbsp. olive oil
  • 2 large eggs
  • fresh chives, for garnish
  • salt and pepper
  • hot sauce, optional

Instructions

  1. Trim the bottom inch of the broccoli stems and discard. Peel if desired. Slice the stems into matchsticks.
  2. In a medium cast iron skillet, heat avocado oil over medium heat.
  3. Add onions and potatoes to the pan and cook without stirring for two minutes.
  4. Add broccoli stems and cook, stirring occasionally, until stems are crisp-tender (5-6 minutes).
  5. While veggies are cooking, heat the olive oil in a small non-stick frying pan over medium heat. When oil is hot, crack the eggs into the pan and allow to fry for 1 minute (be prepared for splatters).
  6. Remove from heat and use a spoon to baste the top of the yolk with hot oil, continuing until the whites have turned opaque.
  7. Loosen the egg carefully with a thin spatula and slide on to the hash. Top with salt, pepper, chives and hot sauce (if desired).
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http://therangersdaughter.com/broccoli-stem-hash/

broccolibroccoli stemsbruncheggfood wastefried egggluten freehashhealthyhealthy breakfastpotatovegetablesvegetarian

Allison • April 22, 2016


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