Remember those sweet potato hash stacks I brought up a few weeks ago (for a second time)? Well, lookey lookey… they are FINALLY here! Although, I’ve sophisticated their title to simply, “Veggie Hash Stacks,” for I’ve now made them using both sweet potatoes and white potatoes. One of my best decisions
to date as of late.
These veggie hash stacks were absolutely delicious both ways, but I must admit I think I like the white potato version even better (yes you heard me, my fellow sweet tater inhaling friends). The white guys need some loving too, ya know. How they got the title of the “evil best friend ” is beyond me. Vitamin B6 people.
It is possible that these tasted so incredibly amazing because I was also very proud of having created them, but I do think they live up to every “oh my god..” “MMM”… and “Holy crap these are good”… that they received (and no not only from me when I was alone).
They may seem a little daunting, I realize. But as long as you have a food processor, you really are okay. Ideally, you use the grater blade that should have been included with your processor (can I just say how excited I was when I actually learned what this thing was, and then went on to discover how FAST is actually does grate things!? That food pusher is way too fun). You could just process everything together, but the dough will be a little more mushy than what is preferred, and you won’t have the same “hash stack” quality that comes with seeing the long strands of vegetables.
Besides that, you really just need to collect the ingredients and then it is ridiculously easy. Throw everything into the processor/grater… mix together… cook.
These veggie hash stacks are absolutely bursting with flavor. They are crispy on the outside while still being soft and lovely on the inside. The perfect base for holding any and all toppings. The most exciting part, however, is how overflowing they are with amazing, nutrient dense ingredients. These are nutrient POWER HOUSES guys!
Potato/Sweet Potato: White potatoes are a very good source of Vitamin B6 (essential for the formation of all cells and numerous roles in our nervous system including brain cell activity), required for the production of seratonin (a lack of which is linked to depression), melatonin (needed for a sleep) and hormones that help us respond to stress. Sweet potatoes are one of the top sources for Vitamin A and beta carotene, a key antioxidant fighting against free radical damage and slowing the aging of cells.
Carrots: Excellent source of beta carotene and fiber. Rich in vitamin A, C, K, B8, pantothenic acid, folate, potassium, iron, copper, and manganese. Vitamin A and antioxidants help protect the skin from sun damage, premature aging, acne and dry skin.
Parsley: Rich in Vitamin C, B 12, K and A. Parsley helps flush out excess fluid from the body, thus supporting kidney function. It is also known to have anti-inflammatory properties and can help give relief from join pain, relax muscles, and encourage digestion.
Sunflower seeds: Rich in many types of essential, and sometimes hard to get, nutrients: Vitamin E, copper, thiamine, phosphorus and selenium. They provide a healthy source of essential fatty acids in the form of linoleic acid. These types of polyunsaturated healthy fats are the building blocks for cell membranes and help the body to balance hormones. They are also an excellent source of fiber and amino acids (especially tryptophan).
Nutritional Yeast: Gah don’t get me started. A great source of amino acids and a complete protein, providing 8 grams of protein in only 2 tablespoons (the same as found in 1/2 cup of beans). Containing no added sugars, it is very low in the glycemic index and is equivalent to 1/3 cup oatmeal in its fibre content. An outrageously good source of B vitamins, and a very good source of magnesium and zinc, optimizing the metabolic rate of carbohydrates in the body to be used as fuel
Coconut Oil or Grassfed butter: Essential fatty acids which make it POSSIBLE for your body to even digest all the above nutrients. Not to mention help in longevity, hormone balance, heart health, sharp vision, glowing moist skin and energy.
So many good things.
I’ve served these veggie hash stacks a number of ways. My favorite is to top them with runny poached eggs, as seen in the pictures. This makes for a beautiful, healthy brunch that is sure to impress.
Other options include placing them inside a wrap along with my tahini “mayo” (recipe below), sprouts, tomato and spinach; crumbling them onto a salad and topping them with lemon tahini dressing; using them as a burger patty (with or without the bun) and topping them with that same tahini mayo, or just eating them as is.
There are two ways you can prepare these veggie hash stacks. Both work well but they do have very different results, so choose depending on how you’d like to serve them.
You can pour the entire mix into a parchment lined baking tray, smooth it down, bake the entire thing for 45 or so minutes, and then cut them into bars. This version is nice for putting into wraps and for creating smaller, lighter portions.
The other option, as you see pictured, is making them more into a pancake, flattening them onto a frying pan, and frying them up until golden brown. I like these for something heartier, like a burger patty. Both cooking methods can be topped with drippy eggs. Because anything can be topped with drippy eggs. Because… yolk porn.
Let your imagination go wild! I totally trust any ideas you may have for how you serve these. Only criteria is… you should make them!
1 white onion
1 large sized carrot or 2 medium
2 medium sized sweet potatoes or white potatoes, peeled
4 garlic cloves
3/4 cup fresh parsley
1 1/4 cup sunflower seeds
1/2 cup spelt or whole wheat flour
3/4 cup nutritional yeast
1/2 Tbsp sea salt
1/4 tsp black pepper
1/2 Tbsp dried basil
1/2 Tbsp dried sage
1/2 cup extra virgin coconut oil or grassfed butter, melted
2 lemons, juiced
1/2 cup hot water (depending)
In a food processor, add the garlic, parsley and seeds and pulse until chopped fine (but seed pieces are still visible). Remove and place into a large bowl. Now place the grating blade underneath the lid. Use the food pusher to push down each of the vegetables, one at a time (onion, carrot, potato) into the processor. Watch them grate away seamlessly! Remove and add to bowl.
Stir in flour, yeast and spices. Melt coconut oil or butter and pour in along with lemon juice. Stir well so everything is coated. Slowly pour in hot water, gauging the amount needed as you stir (its possible you won’t need much). The mixture should be moist and stick together, but there should not be any excess liquid. If you are planning to bake these, more water is beneficial as it will help “steam” in the oven. If you are planning to make patties, however, a stodgier consistency is better.
Two cooking options:
1. Form your hash “dough” into 6 – 8 round balls. Place in a non stick fry pan (no need to oil it as there is enough in the recipe) and flatten with a spatula to create patties. Fry each side for about 5 minutes, flipping occasionally. Continue to flatten so that all moisture is squeezed out. Cook until both sides are golden brown and the patty is no longer mushy.
2. Line a baking tray with parchment paper. Place entire mix into the pan and flatten down smooth. Bake at 350 for 45 minutes – 1 hour, until edges are crispy and the center no longer feels wet. Let cool and slice into squares/rectangles.
Serve as is or in a wrap with tahini mayo (see below).
1/4 cup plain greek yogurt (nonfat or full, depending on desired thickness)
2 Tbsp cold water
2 tsp tamari or soy sauce
1 clove garlic
2 Tbsp lemon juice
1 tsp dried dill
2 Tbsp Tahini
1/4 tsp salt (to taste)
1.8 tsp pepper
Directions: Place all ingredients in a food processor and pulse until smooth. Adjust seasonings to taste. Adjust water to meet consistency preference (dip vs dressing)
Popping in here for a real old-school What I Ate Wednesday (er, Monday…