SERVES 4
With the seasons changing it’s out with the old and in with the new! It’s time to use up those store cupboard
winter veggies and incorporate some locally grown fresh spring greens. What better way to harmonize all
these colours, flavours and seasons than to make a hash? Versatile, quick, adaptable, and packed with
nutrients, this simple recipe will leave you with a colourful dish perfect for breakfast, lunch or dinner
This recipe was inspired by the gorgeous local produce
that we discovered on our trip to the first Kitsilano
farmers market of the year. Produce sold at this time of
year (mid-may) includes a combination of early spring
greens, greenhouse grown tomatoes, peppers,
cucumbers and eggplant, and the remaining beets,
potatoes and apples that were stored over the winter.
For our recipe we chose swiss chard as our leafy green
and complemented it with deep red beets and white
fleshed chieftain potatoes. Although the chard and eggs
were on the pricier side, the sweet beets and potatoes
were a great deal as these need to be cleared soon to
make room for the coming year’s harvest.
ABOUT THE BREAKFAST HASH
Cooking the hash is quick and easy, and our recipe is highly adaptable to what you have available. You can
throw almost anything into a hash, so it’s a great simple fix when you need a quick meal idea using what’s at
hand.
Hash often begins with a base of potatoes and onions, and we decided to incorporate deep red beets to
provide a wonderful sweetness, which subtly balances out the smoky flavour from the paprika. Rainbow chard
provides a wonderful contrast of colour and has a pleasing earthy flavour, what better way to start the
morning than with a good healthy serving of leafy greens.
To incorporate protein, we cracked four eggs and let
them cook on top of the bed of chard. We left the yolk
slightly runny, so we could soak it up with the rest of
the veggies. We finished our hash with a small
scattering of feta cheese, adding a nice sharp contrast
of flavour. Like it spicy? Feel free to finish your dish with
a dusting of chili flakes, cayenne or smoky chipotle
powder.
On to the recipe!
INGREDIENTS
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1 medium waxy potato (2 cups cubed)
1 cup of chopped red beet (~ 2 small beets)
1 medium yellow onion, chopped
2 small cloves garlic, minced
½ large bunch rainbow chard,
stalks chopped into centimeter cubes and
leaves torn into small pieces (size of spinach
leaf)
1 tsp paprika
½ tsp thyme
1/16 tsp each, salt and pepper
½ tbsp olive oil
4 eggs
Optional addition: 3 tbsp crumbled feta cheese
INSTRUCTIONS
1. Chop the potato and beet root into 1 centimeter cubes and
place in microwave safe dish. Cover with water, and cook on
high for 10 minutes (done when a knife can easily slide through
potato). Drain the potato and beet mixture and leave to cool.
2. Preheat a medium sized pan on medium heat, and add the oil
3. Once the oil is hot, add the chopped onions and sauté for 2
minutes
4. Once the oil is hot, add the chopped onions and sauté for 2
minutes
5. ms and garlic. Continue cooking for 3 minutes.
6. Add in the swiss chard leaves, and break eggs into gaps
between leaves. Turn heat to low, and place a cover over the
pan. Cook for approximately 5 more minutes or until leaves are
wilted and eggs whites are firm.
7. Sprinkle a pinch of paprika and crumbled feta over top.
Enjoy!
Can’t get your hands on a particular ingredient from the recipe?
Don’t fret; we’ve provided some handy substitute ideas below for you to customize your own hash.
Swiss Chard -> Spinach, Kale, Arugula
Beets -> Carrots, turnips, parsnips, rutabaga,
Potatoes -> Sweet potato, new potatoes, yukon gold, baby red potatoes, fingerling potatoes
NUTRITION HIGHLIGHTS
Eggs!
What’s a good egg? Free range? Free run?
Organic? Brown Eggs?
Free Range - Hens that produce these eggs
are raised free of cages and are kept entirely
indoors, protected from predators. If eggs are
not labeled, it means they’re free range.
Free Run - These animals are raised free of
cages and other types of confinement housing
and are provided with access to the outdoors,
weather permitting.
Organic: Organic animals are provided access
to the outdoors, either on pasture, range
areas, runs or exercise areas
Brown Eggs – Same nutritional value as white.
Egg colour is determined primarily by the breed of chicken that lays the egg.
Benefits of Beets:
 High source of folate
 Folate can’t be stored in the body, so you need to need to consume foods rich in
folate.
 Folate is needed to make red blood cells, to keep you from getting tired.
What’s sweet about Swiss Chard?
 Its vitamin E content helps maintain a healthy immune system, and its
antioxidant properties help protect cells from damage
 It’s vitamin K content is important for blood clotting, and makes proteins for
your blood, kidneys, and bones
 A vitamin called niacin in swiss chard is important for the body’s ability to
breakdown fat and carbohydrates
The nutrition facts table is based on a hash made with 4 eggs, which would comfortably serve 3 people and
does not include the optional feta cheese. For one serving: 216 calories, Fat: 8 grams (4g monounsaturated, 2g
polyunsaturated, 2g saturated), sodium: 258 mg, potassium: 595 mg, sugar: 8 grams.
LOCAL FOOD
Why tuck into locally grown foods?
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Support local farmers and economy
Get more connected with your food
Save money (seasonal produce is often the most affordable)
Local produce is often the freshest and most delicious
Want more information about locally grown produce? Here are
resources to scout out local produce in southwest BC.
great
Get Local! http://www.getlocalbc.org/
A list of in season produce - http://www.getlocalbc.org/wp-content/uploads/2010/08/MetroVan-SeasonalChart.pdf
Farmers Markets in BC
http://markets.bcfarmersmarket.org/market-search?region=7
http://eatlocal.org/