How to make healthy hash browns

As I’m known for making wholefood versions of people’s favourite foods I’m often asked how to make hash browns that serve people’s organs. A lot of people can’t eat hash browns because typically egg or flour is used as a binder. I’ve come up with a recipe that is egg free and gluten free. Epic! So if you want to know how to make healthy hashbrowns, you are in for a treat.

How to make healthy hash browns

This is one of my favourite easy recipes that I like to call “normalising the miracle”. By this I mean that we should be able to have it all – taste, health, everything. We think that making wholefoods tasty is a ‘miracle’ when really it’s the norm.

This is a celebration that wholefood is healthy, and hash browns make the cut.

How To Make Hash Browns The Wholefood Way

INGREDIENTS
  • 4 large potatoes, cut into thin matchsticks
  • 2 spring onions, thinly sliced
  • 1/4 cup parsley, roughly chopped
  • 1 garlic clove, finely chopped
  • 1 teaspoon rosemary, finely chopped
  • 2 cups of #LOVE
  • 1 1/2 tablespoons chia seeds
  • 1 1/2 tablespoons psyllium husks
  • Coconut oil for cooking
  • 1 teaspoon salt
  • 1/4 teaspoon pepper
METHOD
  • 1. In a large bowl combine all of the above except for the oil.
  • 2. Mix really well using your hands, squeezing the mix and making sure the chia seeds are mixed in well. Allow the mix to sit for 8-10 minutes.
  • 3. Heat a medium size pan on high/medium heat.
  • Add the coconut oil; then add the hash brown mix 1/4 cup at a time, making a patty shape, nice and thin. Try not to push the patties down to much.
  • Cook this, watching closely that it does not burn, turning only once. (no pushing remember)
  • You want a good golden brown color; adjust the heat if it looks like it is starting to go to a darker brown.
  • After cooking, drain patties on a paper towel.

Enjoy the miracle of potatoes!

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About the Author

Chef Cynthia Louise is an Internationally acclaimed MasterChef, speaker, author, restaurant consultant, teacher and television presenter in wholefood, dairy-free cooking. She also has the worlds first online cooking classes focused on dairy-free plant-based whole foods with recipes that people are raving about and changing people’s health, one delicious bite at a time. Chef Cynthia loves nothing more than educating people about the simplicity and vitality of a plant-based, whole foods lifestyle. Each dish is like art on a plate and her flavour combinations nourish the soul and get everyone talking.

I guess it’s a bit of a German stereotype, but I do love potatoes. (I’m sure I’ve told you all before.) One potato dish that I remember especially fondly from my childhood are “Kartoffelpuffer.” The English equivalent are hash browns! These are not in themselves unhealthy. Potatoes are naturally low in fact, and contain in addition to carbohydrates a good helping of protein and even some iron! To make healthy hash browns, then, you need to reduce the amount of oil used for frying them. Here, I’ll show you a nifty tricky to fry hash browns (or pancakes) without additional oil!

In my childhood, we would mostly eat our hash browns sweet, with a dollop of apple sauce and some cinnamon. But you can just as easily make the more Eastern European version out of them and eat them with vegan sour cream and chives or green onions.

How to make healthy hash browns

You don’t need anything beyond potatoes to make hash browns! Isn’t that magically simplistic? That’s because potatoes are in themselves very starchy, which means they bind well. (Think of how you would add corn starch as a thickener to gravies or sauces! Potatoes work the same well.)

Note: if you end up with potatoes just won’t stick because they aren’t quite starchy enough, you can always help them along by including a tiny bit of cornstarch. So far, I’ve never had to use it. (But there’s always a first time for everything.)

How to make healthy hash browns

To preserve their starchiness, you cook the potatoes whole and unpeeled and you don’t rinse them afterwards to cool them off. You then don’t need anything other than a grater and your hands to shape the hash browns. How cool is that?

How to make healthy hash browns

How to make healthy hash browns

To fry patties like hash browns or pancakes without oil, you can line a frying pan with parchment paper! It’s an idea that I was introduced to by The Happy Herbivore at some point of my vegan journey and I have since successfully tested it with various foods – such as hash browns!

Frying this way merely takes a bit longer. For example, if you fry the hash browns in oil, they only need about 3-4 minute per side, whereas they need 6-9 minutes per side if you fry them on parchment paper.

How to make healthy hash browns

However, you save time by not having to clean your frying pan afterwards! Simply throw the parchment paper in the trash. (It can’t be reused because it browns in the process of frying.) All you need to do is keep an eye on the parchment paper – steam rising up from the hash browns is normal, but if the parchment paper underneath starts to turn black, you need to turn your pan to a lower temperature.

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Vienna Terrell

How to make healthy hash browns

Alexandra Fox

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February is National Potato Lovers Month. As proud potato lovers, we should’ve spent the month celebrating (or spending every weekend at a new brunch restaurant). But, we simply could not do such a thing in a time like this. We have noticed an injustice in the potato community. There is a rampant problem of breakfast potato identity fraud among breakfast potatoes, home fries and hash browns.

Breakfast is the best meal of the day. Hands down. No questions asked. But in our years of frequenting breakfast establishments at any time of day, we have noticed an injustice in the wonderful world of breakfast. There seems to be some misconception that home fries and hash browns are the same thing and that they are interchangeable on a menu.

They are not interchangeable on a menu. They are not the same.

Hash browns are shredded potatoes fried in oil until golden brown (disclaimer: hash browns may sometimes be found in patty-form, like McDonald’s.) Home fries are diced potatoes pan-fried until crispy outside and soft inside. Breakfast potatoes are roasted or baked in an oven, usually with garlic, peppers, and onions. There is no gray area here. There is a distinct difference that makes each and every side order unique in its own way. And we are here as advocates to speak up for the voiceless and even the tiniest of spuds in order to put an end to this urgent problem

Exhibit A: Hash Browns

Exhibit B: Home Fries

How to make healthy hash brownsVienna Terrell

Exhibit C: Breakfast Potatoes

Imagine This Scenario.

We love going out for breakfast, but we are both terribly impatient. There’s normal anticipation and then there is the two of us, sitting in a restaurant, staring anxiously as we wait for our waiter to come bring our breakfast food. Imagine Allie Hamilton levels of waiting. By the time the plates hit the table, we’ve written our waiter enough Yelp reviews for a year.

Then, FINALLY the food comes and the disappoint sets in. The potatoes on the plate that has been placed in front of me are not the home fries that the menu claimed to offer, but are hash browns or *god forbid* roasted potatoes.

What does one do in that situation?

Nothing. Absolutely nothing.

It is too late now to say sorry. Now the only thing left to do is to sit in potato-shame and shove your face with hash browns, when all you really wanted were some home fries. But let’s face it, you’re still going to eat them. because potatoes are potatoes, love is love is love is love.

This is not a comparison, or even a ranking of “which breakfast potato is the best.” All three are beautiful, incredible potato creations. This is about something bigger – this is about injustice, not competition. Spread awareness.

How to make healthy hash browns

I absolutely love potatoes. They are one of my favorite food groups, and I eat them about every day. But not having a gallbladder means I have to cut back on the fat. So these are my healthy hash browns that are low in fat if you can believe it!

These hash browns only required 3 ingredients: potatoes, oil, and salt.

Really, the only reason these are low fat are because I don’t cook it with a ton of oil like a lot of other recipes call for.

Now to get down to how it’s made, including all of the tricks I know to make hash browns golden and crispy rather than cooked mush.

What you’ll need

Materials: Ingredients:
– Vegetable peeler
– Cheese grater
– Strainer (or cheesecloth)
– Nonstick frying pan
– 1 or more potatoes (ideally russet)
– Salt
– Pepper
– Vegetable oil (I use sunflower)

How To Make These Healthy Hash Browns

To start, clean off the potato. Make sure you wash it, because it’s been growing in the dirt with fertilizer. If you peel it without washing, everything on the outside will then be transferred to the part of the potato you’ll be eating.

How to make healthy hash browns

Using a mini cheese grater that I have access to

Peel the potato, then proceed to grate the potato on the cheese grater, using the largest holes. Place the grated potato into cheesecloth (or a fine strainer).

How to make healthy hash browns

RINSE OFF the grated potato! It seems so odd to say this, because you’ve already rinsed the outside off, right? But rinsing off gets rid of some of the excess starch, and makes it crisp better. It also means that the potato doesn’t turn purple once it hits the air. I suggest rinsing until the water runs clear out of the strainer. This is one tip I’ve learned over the years of making hash browns.

Next, you want to remove some of the excess water. This is also one of the most important steps in making hash browns, otherwise they will become soggy while cooking.

There are different ways to remove the excess liquid, and I’ll tell you mine – I typically just pick up a handful of the grated potato and squeeze out some of the liquid over the sink, and repeat until all of it has had the excess removed. If you’d try to get even more liquid out, wrap the potatoes in a dishcloth or in your cheesecloth and squeeze until no more liquid is expelled.

The more water that gets removed, the crispier the potato will get in the frying process!

Now is the time to salt and pepper, mixing in any other desired spices, stirring to combine.

Cooking time

Heat oil (I use about 1-2 tsp to start) on medium-high heat in a nonstick pan. Using a pan that’s nonstick (or one you’ve seasoned) is key. Otherwise the potato will just stick to the pan and you’ll end up with one burned side, and one raw side. Test the oil is ready to go by dripping a drop of water in. If it sizzles, it’s time to cook the hash browns.

If it doesn’t, give it another minute and try again.

How to make healthy hash browns

Gently put the grated potato into the oil, lowering the heat to medium-high. If you’ve got a small pan, or a lot of potato, do in rounds – otherwise the center will be mush after cooking.

Ensure it’s evenly spread and not too thick. Next is a trick I actually learned on The Chef Show. What you want to do is split it into smaller pieces – I split the hash browns into fourths, so that it’s easier to flip. At the same time, take a spatula and run it underneath the hash browns gently, ensuring none of them are stuck to the bottom.

Press down on the potatoes with your spatula few minutes into the cooking, so that the starch will glue all of the grated potato pieces together.

Healthy hash browns require PATIENCE. This is typically where I fail with making them. It’s the time to step away and allow them to cook. For 5-10 minutes on each side. I’ve had a hard time with patience and hash browns, thinking I need to flip them often. You don’t. The more they get flipped, the more likely they are to not coagulate into hash browns, and more likely to stick to the bottom of the pan. Neither of these are optimal results.

So wait 5-10 minutes, checking occasionally by lifting up a corner with your spatula to check golden-ness, and then finally flip when they are nice and crisp looking. I typically add a dash more oil at this point too, or else they won’t get the nice golden look. Gently ensure they aren’t sticking to the bottom of the pan again with the spatula. Then leave them be for another 5-10 minutes.

Finally

Remove from pan and enjoy hot! I don’t have a corn free ketchup at the moment, so I typically eat these with sunny side up or poached eggs, letting the yolk run onto the eggs.

I hope you enjoy these low fat healthy hash browns!

How to make healthy hash browns

Recipe

Here’s a condensed, printer friendly version of the recipe if you’d like to add it to your personal collection.

How to make healthy hash browns

Whether it’s a hash brown casserole or hash browns and eggs, we know that this delicious potato-based food is a weekend favourite for so many of you! They can be delicious but deep-fried hash browns aren’t really the healthiest choice on the brunch menu.

If you are trying to maintain healthy habits and keep your weekends healthier, then this recipe is for you — our favourite healthy recipe for hash browns. This hash browns recipe is vegetarian and can be adapted to be gluten-free, which makes them the perfect choice to make and share with loved ones.

How to make healthy hash browns

How To Make Hash Browns and Poached Eggs

Prep time: 10 mins Cook time: 35 mins Total time: 45 mins
Serves: 4
Dietary Preferences: Vegetarian, Gluten-free option

Ingredients:

  • oil spray
  • 1 medium sweet potato
  • 1 medium zucchini
  • ¼ medium brown onion
  • 1 tsp fresh dill, finely chopped, plus extra for garnish
  • 1 tbsp olive oil
  • 1 garlic clove, crushed
  • 20g parmesan cheese, grated
  • 30g wholemeal flour or gluten-free flour
  • 5 large eggs
  • sea salt and ground pepper, to taste
  • 16 cherry tomatoes
  • 1 large handful baby spinach leaves
  • ¼ tsp white vinegar

How to make healthy hash browns

Method:

1. Preheat the oven to 200°C (390°F). Line a baking tray with baking paper and spray lightly with oil spray.

2. Grate the sweet potato, zucchini and onion and, using your hands, squeeze out as much liquid from the grated vegetables as possible. Transfer to a mixing bowl.

3. Add the dill, oil, garlic, parmesan cheese, flour and one egg and mix until well combined. Season with salt and pepper, if desired.

4. Shape the vegetable mixture into four even hash brown patties and place them on the baking tray. Bake for 20 minutes, then turn patties carefully and add the cherry tomatoes to the tray. Return the tray to the oven and cook for a further 8-10 minutes. When the tomatoes have just started to collapse, transfer them to a small plate and return the tray to the oven for a further 5 minutes to allow the hash browns to finish baking. Remove the tray and set aside to rest for 5 minutes.

5. Meanwhile, heat a large pan over medium heat and spray lightly with oil spray. Add the baby spinach leaves and cook for 2-3 minutes or until just wilted, stirring frequently. Transfer to a small plate and set aside.

6. Fill a saucepan with water to 8 cm deep. Add the vinegar and bring to the boil over medium heat, then reduce the heat to medium-low. Break the remaining eggs into the water and cook for 2–3 minutes for a semi-soft yolk or 3–4 minutes for a firm yolk. Remove the eggs with a slotted spoon and allow to drain on a paper towel.

7. To serve the healthy hash browns, place the wilted spinach on four serving plates and top with the hash browns and poached eggs. Serve with roasted cherry tomatoes on the side and garnish with fresh dill. Enjoy!

How to make healthy hash browns

Why is this hash browns recipe healthy?

Wondering how we have created hash browns that are better for you? We included some nutritious vegetables and baked them, instead of deep-frying them! This means that this hash brown recipe is not only more nutritious but also really easy to make — they’re so versatile that you can enjoy them for breakfast, lunch or dinner!

These hash browns are baked, rather than fried, which immediately makes them a healthier option than classic hash browns! An added health benefit of this recipe as a meal? While traditional hash browns are generally made from starchy potatoes, we got creative with this recipe and used sweet potato and zucchini as the main ingredients, making it a much healthier alternative!

Zucchinis are believed to be a great food for fat loss. Like with most green vegetables, they are rich in vitamins and minerals. Plus, they’re high in fibre, which is good for digestive health, as well as potassium, which is needed to help your nerves and muscles function effectively.

The sweet potato is low GI – this stands for glycemic index and relates to how carbohydrates affect the body’s blood sugar levels. If a food is low GI, it means that it takes longer for the body to digest and absorb food, leaving you feeling fuller for longer and creating a slower, lower rise in your blood glucose levels.

By making this meal with the poached eggs, it makes for a high-protein and nutritious alternative to traditional hash browns that you might buy in a cafe.

Healthy and tasty breakfast meals

If you’ve got a sweet tooth and are keen to try out other healthier alternatives to traditional breakfast meals, make sure you try our 3 ingredient protein pancakes too!

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

“My love of fried food doesn’t fit into my healthy-eating lifestyle, so I came up with this recipe using nonstick aluminum foil. It requires high heat but no oil.” –CL ReaderServe these guilt-free breakfast treats hot! This recipe avoids the oil used in traditional hash browns, which means less than 1 gram of fat—but all the flavor.

Gallery

Recipe Summary test

Ingredients

  • 4 cups shredded peeled baking potato (about 1 1/4 pounds)
  • 1/4 cup thinly sliced green onions
  • 1/4 cup chopped green bell pepper
  • 2 tablespoons cornstarch
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon onion powder
  • Cooking spray
  • Step 1

Preheat oven to 475°.

Place potato in a large bowl, and cover with cold water. Let stand 5 minutes. Drain and rinse potato. Dry thoroughly in a salad spinner, or pat dry with paper towels. Combine potato, onions, and bell pepper in bowl. Add the cornstarch, salt, black pepper, and onion powder; toss well to coat.

Line a baking sheet with nonstick aluminum foil; coat thoroughly with cooking spray. Place a 3-inch biscuit cutter on prepared baking sheet. Fill biscuit cutter with 1/2 cup potato mixture (do not pack). Carefully remove cutter, leaving potato patties intact. Repeat the procedure with remaining potato mixture. Coat tops of potato patties with cooking spray. Bake at 475° for 20 minutes. Turn and bake for an additional 15 minutes or until golden brown.

One of the controversial foods that are popular around the world is hash browns. Crunchy, crispy, and tasty that make them an option for breakfast and dinner.

Americans like starting their day with hash browns. Are hash browns healthy? This is the most common question that many people ask. Let’s know more about hash browns.

What are hash browns?

Hash browns are a popular American dish, which is mainly made of chopped potatoes, pepper, and salt. There are many ingredients that are added too such as flour, eggs, and more. Americans usually like to eat hash browns for breakfast.

How to make healthy hash browns

Are Hash browns healthy?

The main ingredient of hash browns is potato, which is a healthy vegetable that contains healthy nutrients. So, it depends on the way in which you make them. If you prepare it without oil and add more vegetables, they will be very healthy.

So, let’s talk about the healthy nutrients that are found in potatoes, which are the main ingredient in hash browns.

  • Fiber

Potatoes contain resistant starch that causes less gas than other fiber types. It also helps improve gut health.it plays an important role in preventing and treating constipation as well. Potatoes are considered one of the best foods that help you keep full longer.

  • Potassium and magnesium

The presence of potassium and magnesium in potatoes helps lower blood pressure, which reduces the risk of heart disease and strokes. [1] Starchy Carbohydrates in a Healthy Diet: The Role of the Humble Potato – PMC (nih.gov)

  • Antioxidants

Potatoes are rich in powerful antioxidants that fight free radicals and reduce cell damage, which helps reduce the risk of heart disease and cancer. [2] Free radicals, antioxidants and functional foods: Impact on human health – PMC (nih.gov)

  • Iron, phosphorus, magnesium, zinc, and calcium that are in potatoes help support bone health.
  • Alpha-lipoic acid

Alpha-lipoic acid is a compound that is found in potatoes that works to convert glucose into energy.

How unhealthy are hash browns?

As I mentioned above, potatoes are the main ingredient of hash browns, which are considered healthy vegetables that have useful benefits for health. But, the other ingredients in hash browns can be unhealthy and if we want to decide if hash browns are healthy or not, we have to know about these ingredients.

  • Frying oil

Hash browns are loaded with oil, which means that they are high in fat. In addition, deep-fryer fats are not healthy and cause many health problems. According to studies, eating starchy fried foods can increase the risk of cancer, which is linked to early death.

In addition, the regular eating of starchy fried foods increases the risk of diabetes type 2 and raises bad cholesterol levels in the blood, which are major risks of heart disease.

  • Sodium content

The high sodium content in hash browns is not healthy. It’s better for health to limit eating foods that contain high sodium content that can raise blood pressure, which is linked to many health problems, especially for people who have high blood pressure.

Are homemade hash browns healthy?

To decide if any food is healthy or not, you have to know what the ingredients are in it. Homemade hash browns are basically made at home, which means you know what you use. You can use olive oil instead of vegetable oils.

Also, you can reduce the amount of salt, just add very little amount. Moreover, there will be no harmful additives or preservatives in your hash browns. So, the answer is, yes hash browns are healthy depending on how you prepare them.

Some tips to make healthy hash browns

  • Use healthy oil like olive oil
  • If you want to reduce fat and calories, you can use air-fryer, which is the best way to reduce the amount of the used fats and get the amazing crispy texture as well
  • Just use a very little amount of salt
  • Use spices and herbs to add more health benefits and a delicious taste
  • Add more vegetables to enrich your recipe with healthy nutrients

Are frozen hash browns healthy?

Frozen hash browns are common around the world because they are easy and save time but they are pre-fried which means they are high in fat, which is not healthy and causes many health issues.

Also, they contain unhealthy preservatives and additives. So, the better option is to make them at home by yourself.

How to make healthy hash browns

Are hash browns gluten-free?

Hash browns can be made just with potatoes, salt, and pepper. So, the ingredients are gluten-free. But hash browns that contain flour island breadcrumbs in it certainly contain gluten.

So, if you are allergic to gluten, you have to check the ingredients well to make sure that they do not contain wheat.

Can vegans eat hash browns?

Yes, this is because the basic ingredients of hash browns are potatoes and onions, which are vegan foods. McDonald’s hash browns in the USA contain milk, which means that they are not vegan. So, it depends on the ingredients which are in them.

Last Words

If you follow a healthy diet, you can also eat whatever you like, but remember, everything in moderation is good for you. Hash browns are delicious and they can be healthy as well if you learn how to prepare them. To sum up, learn to make sensible choices from a confusing array of options.