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breakfast
Kumara Salmon Hash
A pan-cooked hash of diced kumara, rolled oats, and flaked smoked salmon, seasoned with spring onion, dill, and a squeeze of lemon. Cooked in butter in a single pan.
Why this recipe works
Smoked salmon supplies protein, which is necessary for tissue building and repair and contributes to the maintenance of muscle mass, and vitamin D, which is necessary for the body to absorb and use calcium properly and for normal bone structure. From the early fifties, through perimenopause and into menopause, the recommended intake of vitamin D doubles, making oily fish a useful regular source. Rolled oats contribute beta-glucan (the fibre in oats and barley), which slows the rise in blood sugar after a meal and helps keep blood cholesterol at a normal level, as well as dietary fibre that keeps bowel movements regular. The dill, lemon, and spring onions provide vitamin C, which contributes to the absorption of non-haem iron (the kind found in plant foods such as oats and dill) from the same meal.
Ingredients
- 700g orange kumara, peeled and cut into 1cm dice
- 120g rolled oats, whole rolled, not instant
- 300g smoked salmon, flaked into large pieces; choose a brand with salmon and salt only on the label
- 6 spring onions, thinly sliced, whites and greens separated
- 1 bunch fresh dill, roughly chopped
- 1 lemon, zest and juice
- 40g butter, divided
- 1 teaspoon ground turmeric
- 1 teaspoon sea salt
- 0.5 teaspoon black pepper
Method
- Place the diced kumara in a medium saucepan, cover with cold water, and bring to the boil over high heat. Cook for 8 minutes until just tender but still holding their shape. Drain well and spread on a clean tea towel to steam-dry for 5 minutes.
- Heat a large, wide, heavy-based frying pan over medium-high heat. Add 25g of the butter. Once foaming, add the spring onion whites and cook for 2 minutes, stirring, until softened.
- Add the drained kumara to the pan in a single layer. Press down lightly with a spatula. Sprinkle over the turmeric, salt, and pepper. Leave to cook undisturbed for 5 minutes so the underside develops a golden crust. Turn the pieces and cook for a further 4 minutes.
- Add the remaining 15g of butter to the pan. Scatter in the rolled oats and stir through the kumara. Cook for 3 to 4 minutes, stirring occasionally, until the oats are lightly toasted and beginning to crisp.
- Reduce heat to low. Add the flaked smoked salmon, spring onion greens, lemon zest, and half the lemon juice. Fold gently through the hash, taking care to keep the salmon in reasonably large flakes. Cook for 2 minutes until the salmon is warmed through.
- Remove from heat. Scatter over the fresh dill and taste, adding more lemon juice if desired. Divide into 5 equal portions. Allow to cool completely before storing in airtight containers in the fridge.
Batch cooking tip
- Cook the kumara a day ahead and refrigerate it already diced so the morning assembly is faster. Portion the cooled hash into individual airtight containers so each serving is ready to grab and reheat. The oats soften slightly after refrigeration but retain their texture when reheated in a pan rather than a microwave.
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