New take on an old favourite – upgraded corned beef hash

Sausage, Sweet Potato & Kale HashIf you’re a typical Maritimer like me, chances are you grew up enjoying such delicacies as Hereford canned corned beef mixed with potatoes and onions and fried into a yummy hash. I loved my corned beef hash with a dollop of ketchup on the side.

Comfort food doesn’t get more down home than this!

Back in the fall I had a hankering for a similar sort of warming, comfy food. And found my fridge stocked with sausage, sweet potatoes and kale. After a little internet search, I found a delicious recipe from food blogger Mellissa Sevigny founder of I breathe I’m hungry.

Her Chorizo, Kale & Sweet Potato Hash was just what I was looking for. I’ve since made this at least five times and have shared the recipe with friends and my Blood Sugar Shift group as well.

I made a few tweaks to the way it’s prepared and increased some of the spices as I like mine really flavourful.

If you are a fan of the transitional corned beef hash, but looking for a slightly healthier alternative, then I invite you to give it a try.

While not especially low carb due to the sweet potatoes, it is gluten, grain and dairy-free. And of course it has kale so it has to be more nutritious right? I swapped out the sweet potato one time for squash and it tasted great.

What I love about a good hash, is that you can get creative. Throw together any ground or leftover meat, your favourite root veggie, along with some greens and a few seasonings and you have yourself a tasty, comforting, one-pot meal.

Hope you enjoy!

Upgraded Corned Beef Hash (Sausage, Sweet Potato & Kale)

Servings = 4 (with leftovers)


6 sausages – a good quality chorizo or Italian works well. I get mine from local butcher Getaway Farms. They have lots of delicious flavours
2 medium sized sweet potatoes, peeled, chopped into 1 inch cubes
1 tablespoon coconut oil
1 small onion, chopped
2-3 cups cups kale, stalks removed, chopped
1 teaspoon fresh garlic, chopped
1 teaspoon cumin
1 teaspoon chili powder
1 teaspoon oregano
optional spices – 1/2 teaspoon each of cloves and coriander
salt and pepper to taste
2 tablespoons fresh lime juice

To prepare:

Melt 1/2 the coconut oil in a large deep sauté pan over medium heat. Remove sausage from casing and place into the pan. Scramble fry the meat using a fork to break in into nice small pieces for about 8-10 minutes until most of the pink is gone. Alternatively you can chop the sausages in slices and fry them up that way. Remove meat and set aside. Add more coconut oil to the pan then add the sweet potatoes, onions, garlic and other spices. Cook on medium heat for about 5 minutes. Add some water if potatoes start to stick to pan. Cover for a few minutes to let steam soften the potatoes. When the potatoes are becoming tender, after 10 -12 minutes, add the sausage and kale. Pour the lime juice over and cook until well combined and potatoes are done to desired tenderness. Season with salt and pepper to taste before serving.

Would love to hear from you in the comments – what are your favourite hash dishes? Are there combinations you’ve tried that absolutely didn’t work? Another favourite of mine is a turkey hash after Christmas or Thanksgiving dinner. Mmmmm

If delicious, nutritious whole foods eating like this is of interest, please check out my online group coaching program called The Blood Sugar Shift The cornerstone of the program is a 4 week low carb meal plan with over 60 recipes. Registration is open.

This post first appeared here in the Halifax Citizen on Jan 25, 2016.

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