Plantain Lovely Hash

hash breakfast

Lately I’m in love with the plantain.

This over-sized banana relative and the humble sweet potato are all the rage for those seeking the benefits from resistant starches.    You’ll have to do your own research about this, but in a nutshell:  resistant starches provide the prebiotic nutrition for your gut bugs in the lower intestine. These bacteria are incredibly important to your overall health. And if you can feed them, they will be happy, which ends up being good for you.

Make this for breakfast, brunch, lunch, or dinner.  Put an egg on it.  You can’t go wrong.

Serves 2

  • 1 large plantain, peeled and cubed (about 1 C)
  • 1 C sweet potato, peeled and cubed
  • ½ C diced red onion
  • 1 t miso
  • 1 t diced/pureed ginger
  • 1 t diced garlic
  • 1 t diced/pureed Hatch chili, or other hot chili (leave out if you want to be PP Friendly)
  • Sprinkle of salt and pepper
  • 1/4 – 1/2  C water
  • 2 eggs
  • 3 T butter
  • 2 T EVOO
  • 2 C baby arugula (or other fresh greens like spinach or watercress)
  • Goat feta cheese to sprinkle over
  • Lemon wedges to squeeze over


  • Sauté plantain, sweet potato and onion in 2 T butter and 2 T EVOO until soft
  • Add miso, ginger, garlic, Hatch chili and stir to combine
  • Season with salt and pepper and brown a bit
  • Add water and cover with a lid or plate for a couple minutes (2 minutes?) until softened
  • Meanwhile, plate your arugula
  • Remove lid and reduce the water out of the pan (keep warm until all your other chores are done)
  • Cook the eggs to your liking in the butter with some salt and pepper
  • To serve, put plantain/sweet potato hash over the arugula, top with egg, sprinkle on the goat feta cheese, and serve with lemon wedge

Stay briny,



Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.