HARVEST HASH
As the leaves begin to turn and a cool breeze fills the air, there’s no better time to dive into seasonal flavors that nourish the body and bring a little extra warmth to the soul. This Harvest Hash recipe is the perfect way to celebrate fall, combining an abundance of vibrant vegetables, hearty lean protein, and a sprinkle of superfoods that will have you feeling fueled and ready for the season ahead.
Ingredients
- Sweet potatoes
- Brussel sprouts
- Ground Chicken or Turkey
- Cauliflower rice
- Extra Virgin Olive oil
- Yellow onion
- Honeycrisp apples
- Dried cranberries
- Garlic – minced
- Sea Salt
- Black pepper
- Rosemary
- Sage
- Thyme leaves
- Parsley
- Fennel seed
Here’s everything you’ll need to prep this Harvest Hash:
It may look like a lot of ingredients, but each item plays a role in bringing out those delicious fall flavors you crave!
Don’t worry—the end result is well worth it, and this meal prep option will keep you fueled and satisfied all week long.
Harvest Hash
Servings: 8
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Cooking Method: Stovetop
Whether you enjoy it as a cozy dinner or a grab-and-go lunch, this recipe brings all the autumn vibes to your table. Let’s get chopping!
What You Will Need
Glass cutting board
Paring Knife
Large Pan
Measuring Cup
Measuring Spoon
Ingredients
- 4 Sweet potatoes – diced
- 1 lb Brussel sprouts – halved
- 2lbs Ground Chicken or Turkey
- 4 cups Cauliflower rice
- 10 tbsp Olive oil
- 1 Yellow onion – diced
- 2 Honey crisp apples – diced
- 1 cup Dried cranberries
- 2.5 tbsp Garlic – minced
- Pinch of Sea Salt
- Pinch of Black pepper
- 2 tsp Rosemary
- 2 tsp Sage
- 1 tsp Thyme leaves
- 2 tsp Parsley
- 1 tsp Fennel seed
Instructions:
1. Peel the sweet potatoes and cut into ½ inch slices. Dice the sweet potatoes.
2. Toss the diced sweet potatoes in 2 tbsp of olive oil, and a pinch of salt and black pepper. Place in the airfryer at 400 °F for 20 mins.
3. Preheat your oven at 425 °F. Half the brussel sprouts. Toss them in 2 tbsp of olive oil. Line a baking sheet with parchment paper. Bake for 25 minutes.
4. In a large frying pan add 2 tbsp of olive oil over medium heat. Add in the ground chicken or turkey, garlic, and ½ the herbs. Stir until the ground chicken or turkey is browned.
5. In a large frying pan, add 2 tbsp of olive oil over medium heat. Add in the cauliflower rice and the remaining herbs. Stir until the cauliflower rice softens.
6. In a large frying pan, add the remaining 2 tbsp of olive oil over medium heat. Dice the yellow onion and honey crisp apples. Add the diced onion to the pan and stir until the onions are browned on the outside. Add the diced honey crisp apples and stir until the apples are softened.
7. Gather your meal prep containers. Begin assembling your meal. First evenly allocate the cauliflower rice to the 8 containers, next add the sweet potatoes, the brussel sprouts, the onions and apples, the ground chicken or turkey, and lastly add 2 tablespoons of dried cranberries to each container.
The Power of Ingredients
Every ingredient you choose has the power to nourish your body in different ways.
When it comes to cooking, I love using ingredients that don’t just taste amazing but also fuel my body in the best way possible. Let’s dive into some of my favorite ingredients and why they deserve a spot on your plate!
Sweet Potatoes
Sweet potatoes are one of my go-to ingredients for cozy, satisfying meals. They’re loaded with fiber and beta-carotene, which converts to vitamin A and gives your skin that healthy glow. Plus, their natural sweetness makes them a perfect addition to both savory and sweet dishes!
Brussels Sprouts
These little green gems might have a bad rep, but when roasted to crispy perfection, they’re absolutely delicious. Packed with vitamin K, fiber, and antioxidants, Brussels sprouts support gut health, reduce inflammation, and even aid in detoxification.
Ground Chicken or Turkey
I always keep ground turkey or chicken on hand for quick, high-protein meals. It’s a fantastic lean protein source that keeps you full and helps build muscle, plus it’s packed with B vitamins for energy and brain health.
Cauliflower Rice
Cauliflower rice has become a staple in my kitchen! It’s an amazing grain alternative, low in carbs but high in fiber and vitamin C. Whether sautéed with garlic and olive oil or added to stir-fries, it’s a game-changer for lighter, nutrient-packed meals.
Extra Virgin Olive Oil
There’s a reason EVOO is a staple in Mediterranean diets! It’s full of heart-healthy monounsaturated fats and powerful antioxidants that fight inflammation and support brain health. Drizzling it over roasted veggies or using it in dressings instantly elevates any dish.
Yellow Onion
Onions are the unsung heroes of so many recipes! Not only do they add depth and natural sweetness when cooked, but they’re also packed with antioxidants and prebiotic fiber that support gut health and immunity.
Honeycrisp Apples
Crisp, juicy, and naturally sweet, Honeycrisp apples are my fall obsession. They’re full of fiber to support digestion and vitamin C to keep your immune system strong—plus, they make the perfect snack or addition to salads.
Dried Cranberries
I love tossing dried cranberries into salads or oatmeal for a pop of natural sweetness. They’re loaded with antioxidants and great for urinary tract health, but I always opt for unsweetened versions to keep added sugar in check.
Garlic
Is there anything garlic doesn’t do? Beyond adding bold, savory depth to any dish, garlic is packed with sulfur compounds that support heart health, fight infections, and even improve circulation.
Sea Salt
Good quality sea salt contains trace minerals like magnesium and potassium that help with hydration and electrolyte balance. A little sprinkle enhances flavors beautifully—just be mindful of overdoing it!
Black Pepper
Black pepper isn’t just for seasoning—it actually helps your body absorb nutrients more effectively, especially curcumin from turmeric. Plus, its natural anti-inflammatory properties make it a small but mighty addition to meals.
Rosemary
Rosemary’s earthy aroma instantly makes any dish feel cozy and comforting, but it’s also a powerhouse for brain health, circulation, and digestion. I love adding fresh rosemary to roasted veggies or infusing it into olive oil for extra flavor.
Sage
Sage is famous for its role in stuffing, but it’s actually loaded with antioxidants that support memory, mood, and immune function. I love using it in soups or even steeping it in tea for a calming, herbal boost.
Thyme
Thyme is a staple in my spice rack for its fresh, slightly minty flavor, but it’s also rich in vitamin C and antimicrobial properties that help keep your immune system strong—perfect for cold and flu season!
Parsley
Parsley isn’t just a garnish—it’s packed with vitamin K, antioxidants, and chlorophyll, which help with detoxification and overall vitality. I love tossing it into salads or using it as a finishing touch for an extra nutrient boost.
Fennel Seed
Fennel seed is one of my favorite underrated spices. Its slightly sweet, licorice-like flavor makes it perfect for seasoning meats, pasta dishes, or even homemade sausage blends. It’s also fantastic for digestion, helping to reduce bloating and support gut health.
Estimated Nutrition Facts (Per Serving)
- Calories: 485 kcal
- Protein: 31g
- Carbohydrates: 43g
- Fiber: 7g
- Sugar: 17g
- Fat: 24g
- Saturated Fat: 3.5g
- Cholesterol: 75mg
- Sodium: 150mg
Nutritional Highlights
- High protein – Primarily from lean ground chicken/turkey.
- Good fiber content – From Brussels sprouts, cauliflower rice, apples, and cranberries.
- Healthy fats – From olive oil.
- Natural sweetness – Apples and cranberries add natural sugar.
- Low sodium – Can be adjusted based on preference.
Recipe Notes
Not only is this dish packed with flavor and nutrients, but it’s also meal-prep friendly—ideal for those busy weeks when you want something wholesome and delicious on hand.
Store in an airtight container in the refrigerator for up to 5 days.
I love quick but flavorful and nutrient dense meals!
Hi there, and welcome to my little corner of the internet! I’m Kaitlyn, and I am so excited to have you here. The Live Lueur blog is fueled by my personal journey toward healing my thyroid by living a healthier, more balanced life, and to inspire you one step at a time, through small, sustainable changes.
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