1 large onion
Olive oil or coconut oil for sautéing
Ground meat, minced, raw, or cooked, such as chicken, beef, turkey, organic turkey sausage, or tofu
Starchy vegetables, such as a potato, sweet potato, squash, zucchini, or corn, grated or cut into small cubes
Non-starchy vegetables such as carrots, yellow squash, red peppers, and broccoli
Leafy greens, fresh or frozen
Seasonings of choice, such as parsley, basil, thyme, or Italian seasoning


Sauté the onion in olive oil or coconut oil. Add seasonings now, if they’re dried, so the heat releases their flavor. (Add fresh herbs at the end.)

Add the meat now if it’s raw or later, if it’s already cooked and just needs to be heated through.

Add the starchy vegetables. You can also use cooked leftovers.

Add the non-starchy vegetables — anything you have in your fridge or pantry. Make it colorful! The more the better.

Add leafy greens, to boost nutritional content. Even frozen spinach if that’s all you have. This is a great way to use up arugula, spinach, kale, or pregrated cabbage when its getting old.

Finally, add fresh herbs and salt and pepper to taste.

Make it fun. Be creative! Be a good steward of your kitchen. There’s never any wasted food when you assemble a hash!
The benefits? Pure unprocessed food, rich in vegetable fibers and high in protein. So quick and convenient to reheat on the go. Make a big batch on Sundays. You may find yourself making a different combo mid week just because it tastes so good and is so easy to assemble and eat.