Recipe 3: Sweet Potato & Kale Hash

As women transition through menopause, diet and nutrition remain incredibly important for supporting your changing body. Incorporating some nutrient-dense meals into your weekly menu, like our latest Bonafide Bites recipe, Sweet Potato & Kale Hash, you can work  to fill gaps in your nutrition as well as incorporate ingredients that may help to reduce some of your menopausal symptoms.

Did you know that sweet potatoes are rich in complex carbohydrates? They also contain phytoestrogens, which are naturally occurring, plant-based compounds that can mimic estrogen in the body.¹ Sweet potatoes are loaded with fiber, which can help to support and regulate blood sugar². And due to being rich in antioxidants, this important carbohydrate may also help to reduce inflammation in the body and support healthy blood pressure.³

Kale, the other key ingredient in this recipe, is known as a cruciferous vegetable, and is a great source of vitamin A, along with calcium and magnesium. These nutrients are important for maintaining healthy skin, hair and eyes, as well as supporting bone health and mood – all important during menopause!^4,5 Kale’s high antioxidant content may also help combat inflammation and oxidative stress in the body, which can become more common during this transitional time.

Our recipe also includes some other helpful ingredients, like onions and garlic, which are known for their anti-inflammatory properties;⁶ in addition to eggs for protein, which is an important nutrient for weight management and preserving muscle mass.⁷

Crafting meals that are designed to support your health and nutrition during menopause, like this Sweet Potato & Kale Hash, can be a helpful (and tasty) part of your daily routine. Give our recipe a try and let us know what you think in the comments!

Ingredients

•  4 tbs Avocado Oil
• 3 Sweet Potatoes (Peeled & Diced)
• 1 pack Breakfast Chicken Sausage Links (Brown and Diced)
• 1 Sweet Onion (Diced)
• 2 Bell Peppers (Diced)
• 1 Garlic clove
• 1 Bunch of Kale (Cleaned and Chopped)
• 1 Avocado
• 2-4 Eggs
• 1 tsp Course Salt
• 1 tsp Ground Black Pepper

Instructions:

1. Heat up a cast iron skillet, sear off the breakfast links on until brown on all sides and set aside, wipe out excess grease and keep pan on low heat.
2. Gather your veggies, turn the skillet to med high heat and add Avocado oil
3. Add in the Sweet Potatoes and season with a pinch of Salt and Pepper.
4. Let potatoes brown on one side before stirring them to brown other sides. Stir in Onion, Peppers, Garlic and let cook for 2 minutes. Stir again and lower the heat and cover the pan with a lid for 5 minutes
5. Remove lid and stir in Kale and Sausage, season with a pinch of Salt and Pepper, once Kale is cooked, create a small cup for each egg. Crack and drop your eggs into each cup. Cover again with lid and let sit for 3 minutes.
6. Garnish with sliced Avocado – Makes 2-4 servings

For a quick instructional video on how to put this recipe together, check out the below clip!

Resources

1. https://www.medicalnewstoday.com/articles/320630
2. https://www.everydayhealth.com/type-2-diabetes/diet/delicious-sweet-potato-recipes-diabetics/
3. https://www.medicalnewstoday.com/articles/281438#benefits
4. https://www.medicalnewstoday.com/articles/270435#preparing-and-serving
5. https://www.healthline.com/nutrition/magnesium-benefits
6. https://pubmed.ncbi.nlm.nih.gov/12410539/
7. https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096