Sweet Potato and Apple Hash (Low Fat, Vegan, THM Friendly)

Isn’t it amazing how sometimes the simplest of side dishes can wow the family and take an ordinary meal to the next level? I love it when that happens!  This Sweet Potato and Apple Hash has done that around our table. I grew up digging up sweet potatoes in my parent’s garden and eating them several times a month. There is no denying that they have always been one of my favorite side dishes and my little guy feels the same and always eats his portion and raves the whole time. Anytime I can introduce him to new flavor combos that he likes I know that I have done something right.

Sweet Potato and Apple Hash by My Table of Three

This roasted vegetable hash works well for vegans and vegetarians or people simply looking for a great low fat alternative side. It also fits well into the Trim Healthy Mama diet plan in the energizing meal category.  We love pairing this side with a lean roasted pork loin or turkey breast. The seasonings in the hash pair well with the favors of the those proteins. I can see this side being a hit on the Easter or Thanksgiving table during your family feast. There is just something about the sweet hearty flavor of the sweet potatoes mixed with the tartness of the apples that sets this apart from just being the ordinary old standby of roasted veggies.

Sweet Potato and Apple Hash

I wish these pictures had a scratch and sniff options. I think it would make a nice candle scent for the fall but I am odd that way. No surprise, right?

Sweet Potato and Apple Hash from My Table of Three

When this deliciousness roasts the apples cook quicker than the potatoes, making them become a little mushy but don’t worry because that is part of the magic here. As they begin to mush the natural sugars of the apples are caramelizing and clinging to the onions and potatoes melding them all together in a big flavor hug. Trust me when I say this is one veggie hug side dish that you don’t want to miss out on.  Try it soon!


Sweet Potato and Apple Hash (Low Fat, Vegan, THM Friendly)

Serves: 4-5                                  Oven Temp: 350

  • 5 small sweet potatoes
  • 3 small Granny Smith Apples
  • 1 small red onion
  • 1 1/2 Tbsp olive or coconut oil
  • 1 tsp Rosemary (sage leaf will work also)
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 1/2 tsp salt
  • 1/4 tsp black pepper

Directions: Chop up your veggies into even size cubes. Chop the onion in medium size pieces and break apart the onion so they are not so thick. Keeping the pieces close in size will help ensure the potatoes cook evenly. Add all your cubed ingredients into a large bowl and add in your spices and the oil. Toss the mixture together until all the pieces have some spices on them. Place the seasoned hash on a large baking sheet in one even layer and place in a preheated 350 degree oven. Bake the hash for 50 to 60 minutes. The main factor will be when you potato reaches your desired tenderness. Remove the pan from the oven half way through the cooking process and flip the pieces over so they get some color on both sides. Be sure to spread them out even again before returning to the oven. Finish cooking and serve.

**Note: For those that follow a plan where you watch carbs can count on roughly 25-30 carbs per cup. I like to enjoy 3/4-1 cup as a serving. This number is an estimate and it will vary some either way depending on the sizes of your sweet potatoes and apples. If you want to know your exact count you will need to calculate your own carbs based on your ingredients.

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