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December, 2012

Organic Sweet Potato and Organic Kale

By Mark Mulcahy

Fresh organics add a special touch to your day.

Many of us are used to having eggs and home fries for breakfast - or perhaps you have a Sunday morning ritual of pancakes and fresh berries, or fried Melissa’s organic apples. But what about branching out from the norm?

Sweet Potato

Here’s a recipe that is new and exciting as well as healthy and seasonal - it's sure to become your new favorite breakfast. And this time of year brings two very healthy produce items together with delicious results. First we have Melissa’s organic sweet potatoes, which are high in complex carbohydrates that your body can turn into an energy boost. They pack a lot of punch in a small package - just a half-cup serving is a good supply of protein, fiber, vitamin C, calcium, folic acid, magnesium, potassium, and a mega dose of vitamin A. With all of this packed inside, the sweet potato is a nutritional powerhouse.

Second is Melissa’s organic kale, which loves cool weather for flavor and optimum nutrition. Some plants, like kale, prefer cool weather, because the cold brings up kale’s sugars and deepens its color, making it sweeter and more nutritious. Deeper color means more carotenoids, a group of plant pigments that includes beta-carotene and lutein, known to combat heart disease, cancer and cataracts. Plus, a one-cup serving provides twice your daily needs for vitamins A and C, 20% of calcium and 10% of iron.

Kale

The following is a simple spiced Sweet Potato Kale Hash dish adapted from Sweet Potato Kale Hash that you're sure to love.

Ingredients
1 large Melissa’s Organic Sweet Potato, peeled and cubed into ½ inch cubes
½ Melissa’s Organic Yellow Onion, chopped
½ Melissa’s Red Bell Pepper, chopped
3 cloves Melissa’s Organic Garlic, chopped
3 Tablespoons Olive Oil, divided
1½ teaspoons Pasilla Chile Powder
1 teaspoon Kosher Salt
½ teaspoon Cumin Powder
2 cups Melissa’s Organic Kale, chopped
1/3 cup Water Salt and Pepper

Instructions
Mix the sweet potato, onion, bell pepper and garlic to a large bowl. In a small bowl, whisk 2 Tablespoons of the olive oil, pasilla chile powder, salt and cumin together. Pour the spiced oil over the potato mixture and stir the vegetables until they are evenly coated.

In a large sauté pan, heat one Tablespoon of the olive oil on med-high heat. Add the uncooked spiced vegetables to the pan. Stirring every other minute, cook the hash for 6-8 minutes until the sweet potatoes are fork tender. Add the kale and water and mix the greens until they become wilted, approximately one minute. Season with additional salt and pepper, and serve immediately.

Add a fresh cup of pressed coffee, some fresh squeezed Melissa’s organic tangerine or orange juice, a copy of the Saturday New York Times crossword and your weekend breakfast ritual will never be the same. Who knows - you may start a breakfast tradition around your house that will inspire you to change a few other routines!