Hi there! Thanks for checking in with Flawed yet Functional today! When it comes to living free from autoimmune symptoms and preventing autoimmune diseases from developing, a healthy diet is of utmost importance. Once you have discovered your food sensitivities make sure to tailor your diet to avoid those and yet packing in as much nutrition into every meal as you can. I am sensitive to eggs so I am constantly creating new vegetable-heavy, egg-free breakfast. My latest creation is a potato-free, carrot, parsnip, and turnip hash browns. Click through to check it out!
Disclosure: Some of the links below are affiliate links which just means if you purchase from the links provided, I may get a small commission at no additional cost to you! At Flawed yet Functional, I only reference products that have real value that I actually use.
How to Eat More Vegetables
The food pyramid recommends 3 to 5 servings of vegetables a day. I don’t put much stock into the government’s recommendations, but it is a starting point. Does 3 to 5 seem daunting to you? If so, I’ve been right there with you!
When I began my journey towards health and controlling my autoimmune diseases, I was eating one or fewer vegetables per day. Seriously, I was trying to count garlic and onion as my vegetables for the day. The count was so low!
Don’t discourage yourself by trying to dump all the veggies into your diet all at once. I would recommend adding vegetables to your lunch first, for me I find raw vegetables at lunch to be easiest. Then add cooked vegetables to your dinner. Finally, add vegetables to your breakfast. Veggies for breakfast? Ludicrous, right? Who eats vegetables for breakfast? I can tell you that you will see a definite change in your health when you start eating vegetables at every meal of the day.
For breakfast, I like to eat roasted vegetables either plain with a side of protein or mixed with many vegetables, aka hash.
Once you have gotten in the habit of eating vegetables at every meal, just increase the volume that you eat at each meal. If you want to cook different varieties, go for it! But, an easier method is to just make one vegetable (or vegetable dish) and eat a larger serving of it. Once you practice this for a couple of weeks you will find you’re easily able to get two or more servings of vegetables to every meal. Voila! You are now meeting your vegetable requirement!
Autoimmune-Friendly Breakfasts
For those of you suffering from autoimmune diseases, vegetable-heavy meals are very autoimmune friendly. If you are on the autoimmune protocol, this is the perfect meal for breakfast. The only accommodation you need to make to the recipe is to eliminate the black pepper.
Serve the hash browns with a side of protein, homemade breakfast sausage or bacon is our favorite. If you don’t like cooking breakfast every day then make a big batch of this on the weekend and just warm it up in a skillet. The shredded vegetables heat quickly and crisp up nicely so it will taste delicious every morning!
Type 1 Diabetes-Friendly Breakfasts
Many of you know, that my autoimmune disease is type 1 diabetes. So when I am looking for recipes that are kind to my autoimmune disease, being low carb and high fiber are also important because that is easy on my blood sugar.
Root vegetables can be tricky because they are often very starchy. However, carrots, turnips, and parsnips are not the most starchy or high-carbohydrate root vegetables out there. So this trio makes a very nice hash brown that is not high in carbs and yet is filling and delightfully savory.
Recipe Alternatives
Vegetable Substitutions
You can, of course, use other vegetables besides carrots, parsnips, and turnips. Really any vegetable can be shredded and turned into this type of skillet hash browns.
High moisture vegetables like zucchini or summer squash will be a touch more difficult and will have to be squeezed more to get the water out of them, but really will work just fine.
If potatoes work well with your body, then feel free to use this method for regular potato or sweet potato hash browns. Really, the sky’s the limit! Use any vegetables shredded to make a wonderful hash brown medley!
Spices
I tried to keep my recipes here at Flawed yet Functional very basic. No one wants to be overwhelmed with a long list of expensive spices that they need to buy for a certain recipe. Vegetables are delicious with only salt and pepper (or even only salt for AIP! So while this recipe for carrot and turnip hash browns uses only two seasoning ingredients, feel free to toss in any other spices you might like. I’m sure it would be delightful!
Eggs
This is one recipe that I will alter for my family who does not have an egg allergy. There is nothing like a runny yolk egg on top of hash browns with some sausage on the side. It is the quintessential American breakfast! So if eggs do not bother your gut, tossed one or two over-easy on top! You won’t regret this life decision! Ha!
Just to be perfectly clear, I do not partake in the eggs when I serve them to my family. I am extremely careful when preparing eggs in my kitchen. Because a little does a lot of harm. I have a dedicated egg pan that is used for nothing else, and I wear gloves
Don’t overthink your breakfast when trying to add vegetables. At its core this recipe is super simple: shred some vegetables, and cook them in a skillet with oil, salt, and pepper. That’s it! Try these carrot and turnip hash browns to increase your vegetable intake today!
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Carrot, Parsnip, and Turnip Hash Browns
Hash browns that are nightshade-free? Yes, even with AIP, you can have your hash browns and eat them too with this savory, easy root vegetable hash brown! Try this delicious hash to add vegetables to your breakfast!
Ingredients
- 12 oz. carrots shredded
- 12 oz. parsnips shredded
- 12 oz. turnips shredded
- 1-2 Tbsp. olive oil
- 1-2 tsp. sea salt divided
- fresh ground black pepper to taste, omit for AIP
Instructions
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Shred the vegetable with a box shredder or a food processor. A food processor will greatly decrease the prep time! The exact amount of each vegetable is subject to what you have on hand. I aim for equal parts of each one, but feel free to use what you have!
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Place shredded vegetables into a large mixing bowl. Sprinkle with 1 teaspoon of sea salt. Allow to rest for 15 to 30 minutes to allow the salt to draw the water out of the vegetables.
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Pour vegetables into a clean hand towel then roll up and twist the ends tightly to squeeze all of the water out of the vegetables. Give it a few good squeezes then return to the mixing bowl.
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Heat a large cast-iron skillet over medium-low heat. Add 1-2 tablespoons of olive oil to the pan so the bottom is completely covered. Spread the hash browns over the bottom of the pan, making the layer about 1/2 inch thick. You may need to do two batches.
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Sprinkle with additional salt and pepper (omit for AIP) to taste. Cook turning the hash browns every 4-5 minutes until softened and browned about 15 minutes. Repeat with remaining vegetables.
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