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.

Chicken and Black Bean Soup ( Low Fat, Gluten Free, THM Friendly)

I love soup and especially soup recipes that allow you to add or omit ingredients without jeopardizing the overall outcome and this easy chicken soup does just that.  For instance, if your family likes kidney beans more than black beans then just swap them out.  If you don’t have chicken breast in the fridge then grass-fed lean ground beef or lean ground turkey to keep it low fat and THM “E” friendly.  The soup will still taste great no matter the protein or bean choice! I love to top mine with a dollop of some Greek yogurt or lite sour cream. You can also serve this over a nice brown rice for the kiddos to make it even more filling.

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This crock pot soup is a one pot wonder and just another reason to love your crock pot! Not only is it a “toss it all in” and go recipe it makes a big batch of soup that will feed a crowd or a small family with left overs for lunch the next day. I would say that makes this soup a keeper in my book and hopefully in yours. Anything that is easy and will keep on giving past the first meal is a favorite of mine!


Chicken and Black Bean Soup (Low Fat, Gluten Free, THM “E” Friendly)

Serves: 6-8

  • 2 cans of black beans rinsed
  • 3 large boneless and skinless chicken breast
  • 1 can of Rotel style tomatoes
  • 1 can of diced tomatoes
  • 1 12 oz bag of frozen pepper and onion mix
  • 1 small butternut squash, peeled, seeded and cubed
  • 4 stalks of celery, chopped
  • 8 cups of chicken stock (my large crock pot took more)
  • 1/2 cup of Nutritional Yeast
  • 2 tsp garlic powder
  • 2 tsp onion powder
  • 1 Tbsp cumin
  • 1 Tbsp chili powder
  • 1 tsp salt
  • 1 tsp black pepper

Directions: Add all your ingredients to your crock pot.  You can leave the breast whole and shred them later or you can cube your chicken before adding it to your pot to save time. Pour in the chicken stock making sure to cover your ingredients completely.  It took 8-10 cups to cover mine ingredients in my crock pot but you can adjust here to meet your needs. You can also use a mix of water and chicken stock if you prefer. Cook 6-8 hours in the crock pot.