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Sweet Potato & Zucchini Hash

One of the best ways to support your immune system and maintain a healthy, active lifestyle as we age is to ensure you are getting the proper nutrients at every meal. To achieve this, consider using locally grown produce that is in season. It not only benefits your community but your health as well.

Sweet potatoes are an excellent source of betacarotene, which can be converted to vitamin A and help support your immune system and gut health. Its low glycemic index makes it ideal for diabetics, too!

You may be surprised that these traditionally Central and South American potatoes are commercially grown here in Ontario! In fact, Ontario sweet potatoes also contain fibre and are fat and cholesterol-free!

Try this delicious and versatile dish at any meal and enjoy the benefits of this seasonal tuber!

Sweet Potato & Zucchini Hash – Serves 4


  • 16 oz. (450g) sweet potato, peeled, cut into cubes

  • 2 glove garlic, chopped

  • 1 ½ tbsp. coconut oil

  • 2 medium zucchini, diced

  • 1 onion, diced

  • 8 eggs

  • handful parsley, chopped

  • cayenne pepper, to taste


  1. Cook the sweet potato for 3-4 mins in a pot of boiling water, then drain.

  2. Heat the ½ tbsp. of the oil in a pan, over medium heat.

  3. Add the sweet potato, zucchini, onion and garlic, sauté for about 5 mins, until cooked and browned. Season to taste with salt & pepper, and set aside.

  4. Heat the remaining oil in the pan and fry the eggs to your liking.

  5. Divide the vegetables between 4 plates, top with fried eggs and sprinkle with parsley. Season with cayenne pepper, salt & pepper, to taste and serve.

Servicing the Ottawa Community since 1998. We are now accepting clients in Smith Falls, Kemptville, Prescott, Brockville, through to Kingston, Ontario.

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