Hash brown con kale/ Hash brown with kale

Hash brown con kale

La papa es una delicia y bastante satanizada porque “engorda”. Y sí, si comes pasta, milanesas y puré de papa OBVIO te van a ayudar a ganar peso, pero si la comes de forma sana, ósea no friti friti, con cátsup, queso o chili, tiene beneficios para la salud.

Acuérdense que la onda es contar nutrientes y no calorías, y tampoco el hacernos mensos: si comes papa muy seguido, pues sí, no estás haciendo la mejor elección de carbohidratos, y no por la engordada, sino porque hay carbohidratos que aprovechamos mejor como el camote, pero la idea es balancear lo que comemos y la papa tiene mucho  potasio, vitamina C y carbohidratos que nos dan energía.  Ahora, la mayoría de los nutrientes están en la piel, por lo que hay de tratar de cocinar las papas sin pelarlas.

Yo me declaro fan de la papa en todas sus presentaciones, particularmente en puré, pero no la comemos seguido porque hay mejores opciones. Mi enana como hija de tragona y, claro, una niña, ama la papa, pero pocas veces me pide, prefiere pedir mango o waffles o sushi o papas de camote, y por eso cuando me dice que quiere papa, se la hago.

El hash brown es una de esas cosas que normalmente comes cuando vas a Gringolandia y que sirven en TODOS los desayunos, y es una delicia.

Esta receta de hash brown es muy rápida de hacer y sólo lleva 5 ingredientes. El chiste es combinarla con otras cosas que agreguen valor nutrimental y más porque la forma en que cocinas la papa contribuye mucho a mantener o destruir los nutrientes que aporta, principalmente la vitamina C. Lo ideal es hervirla lentamente, cocerla al vapor u hornearla con todo y cáscara y así mantener esta vitamina.

En esta receta se fríe el exterior en poco aceite de coco con ghee para que la parte la parte de afuera quede crunchy y se cuece el interior con el calor para que lo de adentro aguadito. Esta vez le agregué kale y cúrcuma para darle un boost a la papa ya que ambos ingredientes son súper foods y son deliciosos.

La hice como acompañamiento para mi fritata de huauzontles y el enano se comió este hash brown como si no hubiera un mañana.

Un abrazo,

Maca

 

Hash brown con kale

Hash brown con kale

INGREDIENTES

4 porciones

2 papas medianas ralladas

1 taza de kale picado finamente sin los tallos duros

2 cucharadas de aceite de coco

1 cucharada de ghee o mantequilla

1 ½ cucharadita de cúrcuma (yo usé fresca pero puedes usar en polvo, en el súper encuentras la fresca como camote de azafrán)

Sal y pimienta al gusto

 

INSTRUCCIONES

  1. Poner la papa rallada en un colador y exprimir hasta sacar la mayor parte del agua
  2. Mezclar la papa con el kale, la cúrcuma y sazonar
  3. Calentar un sartén hasta que esté muy caliente y agregar el aceite de coco y el ghee
  4. Agregar la mezcla de papas y formar una “tortilla”
  5. Dejar cocinar hasta que se haga una costra crujiente (5 minutos apróx.)
  6. Voltear y dejar cocinar hasta que se haga costra crujiente (5 minutos apróx.)
  7. Servir inmediatamente

_______________________________________________

Hash brown with kale

Potatoes are delicious and much demonized because they are “fattening”. And yes, if you eat pasta, and schnitzel, and mash it is OBVIOUS they will help you gain weight, but if you eat them in a healthy way, meaning not friti friti and with ketchup or cheese or chili, it has benefits for our health.

Remember healthy eating is about counting nutrients and no calories, and of course about not playing dumb: if you eat it frequently, well yes, you are not choosing the best carbohydrate, and not because it is fattening but because there are carbs that we can take better advantage of like sweet potatoes, and the idea is to balance what we eat. Potatoes have a lot of potassium, vitamin C and carbs that give energy. Now, most of these are in the peel, so you should try to cook your potatoes with it.

I declare myself a fan of potatoes, particularly mashed, but we don’t eat them very often because we choose better carbs. My munchkin 1, being the daughter of a foodie and, of course, a child, loves potatoes, but she rarely asks me to cook them; she prefers mango, or waffles, or sushi, or sweet potato fries, so when she asks me to prepare them for her, well, I comply.

Hash brown is one of those things you normally eat in Gringoland and that they serve in EVERY SINGLE breakfast dish, and it is delicious.

This hash brown recipe is very quick to make and uses just 5 ingredients. The trick is to combine it with other stuff that add nutritional value and more so, because the way you cook potatoes contributes to maintain or break the nutrients it has, especially vitamin C. The ideal way to cook them is slowly boiled, steamed or baked and keep the peel on, so you can protect vitamin C.

In this recipe the exterior is fried in a bit of coconut oil and ghee to achieve a crunchy crust and the interior is cooked with the heat to have a soft center. This time I added kale and turmeric which are super foods packed with nutrients and are both delicious.

I made it to go with my huauzontles fritata and munchkin 2 ate it like there was no tomorrow.

Hugs,

Maca

 

Hash brown with kale

INGREDIENTS

4 servings

2 medium potatoes shredded

1 cup finely chopped with not hard stalks

2 tablespoons coconut oil

1 tablespoon ghee or butter

1 ½ teaspoon turmeric (I used fresh but you can use dried, you find it as saffron sweet potato in the supermarket)

Salt and pepper to taste

INSTRUCTIONS

  1. Squeeze al the water out of the potatoes by putting them in a sieve and squeezing
  2. Mix potatoes, kale, turmeric and season
  3. Heat a skilled and when it gets really hot add the ghee and coconut oil
  4. Add the potato mix and form a “tortilla”
  5. Let cook until crispy (5 mins. approx.)
  6. Flip and let cook until crispy (5 mins. approx.)
  7. Serve immediately

1 Comment

  1. Pingback: 30 recetas sin carne/ 30 recipes without meet | Jengibre y Canela

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