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HEALTH COACH RECIPE: Vegan Breakfast Hash

Updated: Apr 9, 2021

Vegan Breakfast Hash | Anna Bass LMT | Riverview, FL
Vegan Breakfast Hash

Since I'm just getting my blog going, you probably don't know yet that my family has lots of food issues, especially as they relate to inflammation. We are typically gluten, sugar, corn, soy, egg and dairy free. In addition to this, we are VEGAN....most of the time. If you cook much, you probably can guess that due to these restrictions I cook three meals a day, seven days a week! Furthermore, as a single Mom, I've had to learn how to cook smart in order to accomplish the task.

One way that really helps me is that for breakfast we typically have the same thing each day. For lunches, I take a group vote on what we want to eat that week. I meal prep on the weekend for breakfast and lunch so it's done and generally amounts to just reheating at the time it's needed. Dinners are always different so that helps to keep away the boredom.

Since sugar is really hard on us, I consider us to be fortunate in that most of us prefer savory for breakfast over sweet.

This is how my breakfast hash came to be. I like it because it can be versatile. I typically always use potatoes, onions, and peppers, and the only thing that needs to be cooked in advance is the potatoes. Right now, in my frig, is a big container of par-boiled diced skin-on potatoes, mixed with onions, peppers, jalapenos, as well as thinly sliced brussels sprouts, seasoned with avocado oil, sea salt and pepper, and smoked paprika. When we are ready to eat, I portion out enough to cover how many people are eating, and put them in my air fryer on a piece of parchment paper, roast at 400° for 15 minutes. Clean up is a breeze too.

While my hash is cooking, I dice up some grape tomatoes, pickled onions, and avocado for on top, with an additional sprinkle of pumpkin seeds as we are all magnesium deficient in the US!

Some great additions to this would be diced sweet potatoes or asparagus!

I'm not going to write this out as a typical recipe, with measurement specifications. What you may need would be different than what I need. As stated above, I make a big batch each weekend so I typically will par-boil an entire bag of yukon gold potatoes! You may only want one serving.

For the potatoes - do a medium dice on them. Again, I leave the skin on so pretty easy. Once diced, I rinse them off in a colander. I place the potatoes in a large pot, just enough water to cover, and a good splash of sea salt. Bring them to a boil, reduce the heat to a simmer, and continue cooking just until the potatoes are fork tender. I then drain them in a colander, place them back in the pot the were cooked in, and shock them with ice and cold water. I do this because I want to stop the cooking process and for them to retain their shape. Once chilled, I drain them again in the colander.

While the potatoes are cooking I do a medium dice on some bell peppers and onion. I finely chop up jalepenos. If I'm using brussels sprouts, I cut off the ends, peel loose leaves away, then thinly slice.

Again, I toss these veggies with the following:

Avocado Oil

Sea Salt

Cracked Black Pepper

Smoked Paprika

*If you wanted to use sweet potatoes, I'd prepare the same way as I do potatoes above, but I'd probably peel the sweet potatoes. For asparagus, I'd just slice the spears in about 1 inch segments.

Be creative and don't be scared. Pretty hard to mess this up.

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