Chemist in the Kitchen

August 5, 2015 at 11:30 am

Coconut Sweet Potato Hash

Coconut Sweet Potato Hash

A couple months ago I admitted my lifelong addiction to coconut in the blog post about Coconut Almond Macaroons. Even though acceptance may be the first step in the 12-step program for addiction, I clearly have no plans of giving up coconut anytime soon.


And why should I? Coconut meat is packed with tons of fiber to boot (specifically 5 grams per two tablespoons, if you’re curious, which is 25% of the average adult’s daily fiber requirement). The water inside the coconut is also a good source of trace minerals your body needs (such as manganese, iron, magnesium, phosphorus, and zinc) while also providing a rather impressive amount of fiber (approximately 3 grams per serving).  Plus, it’s, like, delicious and stuff. YOU CAN’T MAKE ME QUIT. Never!





So what exactly IS a coconut? If you answered “a nut”, then I have some surprising news for you: it’s actually a drupe (pronounced “droop”). Drupes, also sometimes referred to as stone fruits, are characterized by an inner seed surrounded by a hard layer (called the endocarp), which is surrounded by a fleshy layer (called the mesocarp), which is surrounded by a layer of skin (called the exocarp). The saying “Ogres are like onions, they have layers” totally applies here. Other common examples of drupes are peaches, cherries, dates, and pistachios. Who would’a thunk it?


Coconut Sweet Potato Hash


In this recipe, it might seem like I went a little overboard with the coconut (wouldn’t put it past me if I were you), but pairing it with sweet potato and ground coriander makes for a delicious hash that stands up well to the coconut’s flavor and aroma. Crack in a couple eggs if you wish and you have yourself a high protein, super healthy breakfast/brunch/lunch/afternoon snack/dinner/midnight snack that is just slightly addictive.


This concludes the second Coconut Addicts Anonymous meeting. Until next time – “Coconut Happy Hour”, you won’t want to miss it! ;-)


With love,



Coconut Sweet Potato Hash

Prep Time: 20 minutes

Cook Time: 25 minutes

Yield: 3 servings

Coconut Sweet Potato Hash


  • 2 Tbsp coconut oil
  • 1 medium white onion, cut into quarter moons
  • 3 large sweet potatoes, scrubbed, peeled, and cubed
  • 1 medium coconut
  • 1 Tbsp ground coriander
  • 1/2 tsp garlic powder
  • 1/4 tsp grated nutmeg
  • 3 eggs (optional)
  • 1 Tbsp chopped fresh chives
  • salt and pepper to taste


  1. Poke the three eyes on the coconut with a screwdriver or chisel until you find the one that is soft. Create a hole through the soft eye and twist the screwdriver until the hole is approximately 1/2 inch thick. Empty the coconut water into a liquid measuring cup. If the coconut water is less than 1 cup, bring up to 1 cup using water and set aside.
  2. Holding the coconut in one hand, carefully hit the center of the coconut using either a hammer or meat tenderizer until it cracks in half. Set each half meat-side down and hit with a hammer to crack into quarters. Gently pry the meat away from the shell using a butter knife or pairing knife. Peel off the soft fibrous skin that is left with a vegetable peeler. Slice thin and set aside.
  3. Heat up the coconut oil in a skillet (preferably cast iron) over medium heat. Add the onions and allow to cook, stirring occasionally, until the onions are golden brown, approximately 5 minutes.
  4. Add the coriander, garlic powder, and nutmeg and cook while stirring for 1 minute.
  5. Add the cubed sweet potato and fold until well incorporated with the onion mixture. Add the 1 cup coconut water and cover. Allow to cook for 15 minutes - NO peaking!
  6. Uncover the skillet. Make 3 divots in the sweet potato mixture. Crack one egg into each divot. Cover and allow to cook for 1-2 minutes, until the whites are cooked through and the yolks are still soft.
  7. Remove from heat. Sprinkle chopped fresh chives on top and season with salt and pepper to taste. Serve immediately.

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