Two Potato Hash

Article written and reviewed by Cyrus Khambatta, PhD and Robby Barbaro, MPH
Published March 12, 2023

An easy hash using two types of potatoes. This dish contains a lot of Vitamin A, C and Vitamins B1, B2, B6 and B12.

This recipe is a perfect combination of sweet and russet potatoes, finely chopped shallots and green pepper, minced garlic, and grated carrot, all seasoned with a touch of black pepper. It's a quick and easy recipe that makes for a tasty breakfast, brunch, or even a side dish for lunch or dinner. Packed with vitamins, minerals, and fiber, this recipe is not only healthy and nutritious but also flavorful and satisfying.

Sweet Potatoes: The Low Glycemic Index Superfood That Helps Manage Blood Sugar and Boosts Immune Function

Sweet potatoes are a nutrient-dense root vegetable that offer a wide range of health benefits. One of the most notable benefits of sweet potatoes is their low glycemic index and glycemic load. The glycemic index (GI) measures how quickly carbohydrates in food raise blood sugar levels, and the glycemic load (GL) takes into account both the GI and the amount of carbohydrates in a serving. 

Sweet potatoes have a low GI and GL, which means they are less likely to cause spikes in blood sugar levels and can be a good option for people with diabetes or those trying to manage their blood sugar levels.

In addition to their low glycemic index, sweet potatoes are rich in nutrients. They are a great source of dietary fiber, vitamins A and C, and potassium. The orange color of sweet potatoes comes from beta-carotene, a powerful antioxidant that is converted to vitamin A in the body. 

This makes sweet potatoes an excellent food for supporting healthy vision and immune function. They also contain other antioxidants such as anthocyanins and polyphenols, which can help protect against chronic diseases like cancer and heart disease.

Overall, sweet potatoes are a nutrient-dense, low glycemic index food that offers a wide range of health benefits. They are a great addition to a healthy, balanced diet and can be enjoyed in a variety of ways, such as roasted, mashed, or added to soups and stews.

Uncovering the Nutritional Benefits of Russet Potatoes - A Starchy Vegetable Packed with Essential Nutrients

Russet potatoes are a starchy vegetable that are a good source of several important nutrients. While they have a higher glycemic index compared to sweet potatoes, they have a lower glycemic load due to their lower carbohydrate content. 

The glycemic index of russet potatoes can vary depending on how they are prepared, but generally, they have a medium to high glycemic index. Despite this, they still offer a range of health benefits, including being a good source of vitamin C, potassium, and vitamin B6. Vitamin C is an important antioxidant that can help protect against damage caused by free radicals and supports immune function. 

Potassium is essential for regulating blood pressure and maintaining healthy heart function. Vitamin B6 is important for brain development and helps the body produce neurotransmitters, which are essential for healthy mood and cognitive function.

Overall, while russet potatoes may have a higher glycemic index than some other vegetables, they can still be a part of a healthy and balanced diet. When prepared in a healthy way, they can provide important nutrients that are essential for overall health and well-being.

Shopping for, Selecting, and Storing Sweet and Russet Potatoes

When shopping for sweet and Russet potatoes, look for ones that are firm, smooth, and have no signs of softness or decay. Choose sweet potatoes that are a deep orange or reddish color, as this indicates they are high in beta-carotene. 

For Russet potatoes, the skin should be tight and dry, with no wrinkles or soft spots. Choose potatoes that are free from any green spots or sprouts, as this can indicate they are past their prime. 

Both types of potatoes should be stored in a cool, dry, and well-ventilated place, such as a pantry or cupboard. Avoid storing the potatoes in the refrigerator, as the cold temperature can alter their flavor and texture. Potatoes can last for several weeks to a few months when stored properly. If you notice any signs of decay or softness, use them as soon as possible. 

Two Potato Hash

Beverly Verwey
Calories 470 kcal


  • 1 large sweet potato peeled and grated
  • 1/2 large russet potato peeled and grated
  • 2 small shallots finely chopped or minced
  • 1 medium green pepper finely chopped
  • 1 clove garlic minced
  • 1 medium carrot peeled and grated
  • 1/4 tsp black pepper


  • Preheat the oven to Bake at 400°F. Prepare a baking sheet with parchment paper or silicone mat.
  • Grate the russet potato and put potatoes in a towel (paper towel or linen towel) lined bowl. Let the potato sit for 10 to 15 minutes. Squeeze out the liquid from the potatoes and place them in a clean bowl.
  • Mix the remaining ingredients with the russet potatoes. Squeeze once again to remove any further liquid.
  • Place the mixture on the prepared baking sheet and bake for 20 minutes. Flip the potatoes over and bake for another 15 to 20 minutes.
  • Serve immediately.


If you wish, serve with your favorite greens.


Calories: 470kcalCarbohydrates: 81.5g
Tried this recipe?Let us know how it was!

About the author 

Cyrus Khambatta, PhD and Robby Barbaro, MPH

Cyrus Khambatta, PhD, and Robby Barbaro, MPH are the coauthors of the New York Times bestselling book Mastering Diabetes: The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes. They are the cofounders of Mastering Diabetes, a coaching platform that teaches people how to reverse insulin resistance via low-fat, plant-based, whole-food nutrition. Cyrus has been living with type 1 diabetes since 2002, and has an undergraduate degree from Stanford University and a PhD in Nutritional Biochemistry from UC Berkeley. Robby was diagnosed with type 1 diabetes in 2000, and has been living a plant-based lifestyle since 2006. He worked at Forks Over Knives for 6 years, and earned a Master’s in Public Health in 2019.