Kirk’s Red Potato Vegetable Hash
Key Terms “Color is Medicine” and “Long Carbohydrate”
3-4 medium large red potatoes (red insides)1 ear of corn (cut kernels off)
1 red onion chopped
1 cup chopped orange pepper
1 cup shredded carrot
1 cup chopped green onions
1 cup chopped white mushrooms
1 cup chopped left over steamed vegetables
1/3 – 1/2 cup raw pumpkin seeds
1/2 cup chopped cilantro
2-4 tablespoons olive oil
2-3 cups red grapes with seeds (or without)
2-3 cups vegetable broth
1/4 cup red wine
“Color” is medicine in food. The more color you
see the better off you are.
“Blood Sugar” is maintained by “Long Carbohydrates”
= lentils, peas, beans, whole grains, squash, yams,
sweet potatoes, potato family in their whole state.
Garlic flakes, garlic and garlic powder, Italian seasoning,
lemon pepper, rock sea salt
Slice up red potatoes in 3/4 inch width slices, and then cut
in half, and simmer for 15-20 minutes after bringing to boil.
Season with Italian rock sea salt, garlic flakes, Italian
seasoning and lemon pepper and bring to simmer for 15-20 minutes (or until the potato falls off the fork or knife).
Cut kernels off ear of corn.
Chop up some green onions.
Chop up 1 red onion.
Chop up 1 orange bell pepper
Chop up 1 cup white mushrooms
Chop up 1 cup carrots
Chop up 1 cup leftover steamed vegetables
Chop up 1/2 cup cilantro
With potatoes boiling put olive oil in pan or wok with chopped
red onions, mushrooms, vegetable broth with garlic powder, onion
powder and Italian herbs. Add corn kernels, along with orange
peppers and splash or two of red wine.
When potatoes are done (fall of fork or knife) poor off juice. Put small potato cubes with a small amount of olive oil and simmer
in non-stick pan. Mix a little steamed broccoli pieces (if available)
in with the grilling potatoes and stir a minute. Poor red/purple potatoes into the stir-fry mixed vegetable.
Get raw pumpkin seeds in pan and brown them at medium heat. Heat till they pop. Can use olive oil if you want to crisp them.
Just before pouring hash mix onto plate pour in green onions to
red potato and vegetable mix.
When pumpkin seeds “pop” and are crisp sprinkle them on top of red potato hash with freshly added green onions in a serving dish.
Can be eaten hot or cold.
Snack on whole red grapes with seeds. Grapes contain
resveratrol and antioxidant in red wine and peanut skins.
Grapes have been shown to enhance nitric oxide production and
improve endothelial function (inner lining of the artery). Grapes
are rich in fruit sugar, fiber, water and antioxidants.
Be and Stay Well,
You can call Kirk for brief health and medical questions at Health Associates Medical Group where he works at (916)489-4400 Monday thru Friday 8-9:00 a.m. PST.
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