Diabetes-Friendly Recipes

Sweet Potato and Kale Hash

Recipe developed by Diane Norwood, MS, RD, CDE.
Servings: 6
Prep time:
Cook time:
Total: 35 minutes


  • 3 teaspoons olive oil, divided
  • 2 medium sweet potatoes, peeled and diced
  • 1 cup celery, chopped
  • 1 cup onion, chopped
  • 1 cup apple, peeled and diced
  • 4 cups fresh kale, washed and chopped
  • 2 tablespoons fresh sage, washed and minced
  • 2 tablespoons pecans
  • 1 tablespoon dried cranberries
  • ¼ teaspoon salt


  1. Combine diced sweet potatoes with 1 teaspoon of olive oil. Spread sweet potatoes evenly onto a jelly roll sheet pan. Roast at 375° F for 20 minutes.
  2. While sweet potato roasts, heat remaining 2 teaspoons of olive oil in a cast-iron skillet. Add celery and onion; cook for 3 to 4 minutes, stirring often. Add chopped apple and cook for 2 to 3 minutes more.  Remove from heat and set aside.
  3. Remove sweet potato from oven and allow to cool for 5 minutes. (Keep oven on.)
  4. In a large bowl, combine sweet potato with celery, onion, and apple mixture. Add kale, sage, and pecans. Stir well. Spread hash onto sheet pan and return to oven; roast for 10 minutes.
  5. Remove sheet pan from oven; stir in dried cranberries and salt. This makes a flavorful side dish, or serve with scrambled eggs for a delicious, plant-based holiday breakfast.

Nutrition Information

Per Serving: 123 calories (34% calories from fat), 2 g protein, 5 g total fat (1 g saturated fat), 19 g carbohydrates, 4 g fiber, 7 g sugar, 0 mg cholesterol, 350 mg potassium, 135 mg sodium



There are no reviews for this recipe. Log in or register to review this recipe.