What’s For Breakfast? Baked Veggies and Beef Sweet Potato Hash 2


UPC’s Baked Veggies and Beef Sweet Potato Hash

I’ve had similar meals to the beef sweet potato hash before. I’ve done a post on Maduro Beef Picadillo and several similar meals, where I use a vegetable to change the experience of the eating the meat. Maduros and sweet potatoes are particularly effective when working with flavors, because their flavor is both strong, and very different from anything else you’re likely to include in your meal. Using flavors that are unique is a great way to ensure that they stand out, in the experience of the meal.

One of the things that I love about baking is that it concentrates the flavors of the foods. With things like a baked chicken, that works well with the added flavors, like lemon and spices. The concentration of the chicken, lemon, and spices that are all combined and then concentrated in the baking. With vegetables, the concentrated flavor can really make an otherwise unexciting raw vegetable into something really quite enticing!

Of course, it helps that I love veggies. It’s as simple as that. I love meat and bacon (yes, bacon gets it’s own category!), and I love veggies! Which is a good thing, I suppose, because I eat a lot of them! I eat them raw, in salads, I eat them brined, like olives, I eat them fermented like pickles, I eat them diced, caramelized, fried. I eat them with added flavorings, and without, I eat them with salt and without. And I eat them baked. Hence: today’s recipe.

UPC’s Baked Veggies and Beef Sweet Potato Hash; What you’ll need:

  • Favorite salad greens
  • Favorite fibrous veggies; I recommend:
    • Zucchini
    • Carrot
    • Parsnip
    • Sweet Potato (but not when it’s in the beef)
    • Mushrooms (white, crimini, any)
    • Plantains (sweet, green, or both)
  • 1 tablespoon Coconut Oil
  • 1 lb Grass-Fed Ground Beef
  • 1 tablespoon Coconut Oil
  • 2 small Sweet Potatoes, chopped (I like the small ones; more skin = more flavor/nutrients)
  • Spices: Turmeric, Salt, Pepper

Prep and bake time: 65 minutes (less if you want more water retained in the veggies)
Prep and cook time: 15 minutes
Serves: 2

1. Pre-heat the oven to 350.

2. Oil a baking pan with the coconut oil, then distribute the veggies evenly in the baking pan and put them in the oven. Stir every 20 minutes.

3. About 20 minutes before meal time, put the beef in a pan on high with the coconut oil.

4. Chop and add the sweet potatoes as they’re ready.

5. Stir the ground beef every 60-90 seconds, breaking it up into smaller pieces, and mixing the sweet potato pieces in with the beef thoroughly.

6. When the beef is fully cooked, turn the heat off, cover, and wait for meal time.

7. At meal time, put a light bed of salad greens on a plate and serve the meat and vegetables across the salad greens.
Now serve, and enjoy!


  • Do you bake your veggies? Which veggies do you bake most often?
  • Do you ever bake your meat? Do you use a recipe, or wing it? Which meats do you bake most often?

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2 thoughts on “What’s For Breakfast? Baked Veggies and Beef Sweet Potato Hash

    • urbanpaleochef Post author

      Thank you Dedy! I love playing around with flavors and textures; sometimes some really cool meals come out of it! 🙂
      No, I don’t pay much attention to the calories in a meal. Since fat is so satisfying, when that’s your largest calorie source, your body tells you very effectively when you’re hungry and when you’ve had enough. Counting calories, then, is pretty much irrelevant. Similarly, since I eat so many vegetables, I’m not worried about getting the right nutrients, so I don’t pay any attention to it. Thankfully, that all adds up to more time to invent delicious meals! 🙂