I know the name doesn’t sound fancy or gourmet but… it really is the only name that fits.
When I started a new eating plan for weight loss two years ago, I had trouble finding enough foods that I could eat. The plan I was on contained no sugar, minimal dairy, no caffeine, and no processed foods. This means no prepared frozen meals which are so easy to bring to work for lunch. I needed to come up with something that I could make in advance and pack for lunch and… I wanted variety so I didn’t get bored.
I came up with LeAnn’s Healthy Hash 
Each week I brown up my choice of lean ground meat and mix with different vegetables and spices to change up the flavors. I divide into eight individual portions and put three or four of them in the fridge and the rest in the freezer. That gives me three or four lunches (or dinners) that are already prepared, which I alternate with a hearty salad of greens and veggies topped with grilled chicken, salmon or tuna. This variety helps me to stick to my plan. The meals that I freeze are handy for those weeks when I don’t have time to make up a batch of hash and… once you have a stockpile, you will be able to bring different versions to lunch within the same week.
The recipe is very simple and the varieties are endless. Here are the simple cooking instructions. (See below for a list of combinations that I enjoy.)
LeAnn’s Healthy Hash
- Start with your protein. Brown up 2 pounds of lean ground meat (beef, turkey breast, chicken or pork) in 2 teaspoons of olive oil.
- As soon as the meat is cooked through, add vegetables cut into bite-size pieces.
- Mix in your liquid, herbs, spices, garlic, and other flavoring.
- Cover and simmer for 10 – 15 minutes, stirring occasionally, or until vegetables are tender. Remove from heat and then divide into 8 individual containers.
My Favorite Combinations
Basic Hash:
- Ground Beef
- Sliced Mushrooms
- Sliced Zucchini
- Bag of Baby Spinach Leaves
- Garlic
- 1/4 cup low-sodium Worchestershire Sauce
- Mediterranean Sea Salt
- Black Pepper to Taste
Italian:
- Lean Ground Beef
- Zucchini
- Sliced Mushrooms
- Bag of Baby Spinach Leaves
- Can of Petite Tomatoes, undrained
- Garlic
- Basil
- Sea Salt and Black Pepper to taste
- Serve with 2 teaspoons grated Parmesan Cheese
Ratatouille Style:
- Ground Meat of Choice
- Peppers
- Onions
- Eggplant
- Zucchini
- Can of Petite Tomatoes, undrained
- Garlic
- Basil
- Thyme
- Sea Salt and Black Pepper to taste
Pork and Apples:
- Lean Ground Pork
- Onions or Leeks
- Bag of Shredded Cabbage
- Chopped Apple
- Garlic
- Dash of Cayenne Pepper
- 1/2 cup Apple Juice
- Sea Salt and Black Pepper to Taste
Asian Style:
- Ground Chicken or Turkey
- 2/3 Bag of Broccoli Slaw
- Mixed Wild Mushrooms
- Red Bell Pepper
- Garlic
- 5-Spice Powder
- 1/3 cup Orange Juice
- 2 Tablespoons low-sodium Soy Sauce
- Ground Ginger
- Optional: Add Bean Sprouts, Bamboo Shoots, or Water Chestnuts for added crunch
Sweetest Blessings,
LeAnn
{ 12 comments… read them below or add one }
Ok, so when you say liquid, it would be what ever liquid is in the style we would make. Like the undrained tomatoes in some of them or the apple juice or orange juice. No other broth is used? That is enough liquid to simmer without burning or drying out? I just want to make sure I understand how to make it. Sounds like an easy plan. Do you ever serve it over rice or pasta for a family meal? Have you ever tried the Italian seasoned canned tomatoes? I use those in soup for flavor sometimes.
Thanks!
Mary B.
LeAnn, Have you ever tried boiling your ground meat? I have boiled my ground chuck for years. It removes all the grease…. I can boil it the night before using it, drain it, and stick it in the fridge and it’s perfect to throw in the crockpot the next morning with whatever I am fixing. No greasy residue at all!! I’m going to try your recipe! My husband is always looking for something to take in his lunch!! Thanks for sharing! Sherida
LeAnn, Thank you so much for these recipes!!! Sounds so easy and quick and then I will have meals for lunch or dinner when my family wants something a bit more unhealthy than I want to eat!!!! I appreciate all that you share with us! Thanks, Pam
Leann, you’re a girl after my own heart! I do the basic “hash” recipe often but I had not created a name for my little personal creation.
I simply love the variety you have come up with using this basic low carb meal method:-) and I will add your lovely additions to what I have already been doing.
I had just been feeling sorry for myself just a bit this morning since my body does not seem to prefer too much of anything. Do you know what I mean? Having to get that balance just right do that I can be at my best. Getting stuck in food jags the way that I did before moving into my 40′s no longer works.
I am thankful for having sister such as yourself to share this journey with. Pray for me as I would adore to enjoy being in the kitchen and embracing the cooking and creative process (since I find myself there quite a bit).
I am on a no sugar, processed free, gluten free program so… you know my situation and can relate to a large degree.
I even have to use a process of fermentation to take the sugar out of my gluten free seed-grains to best consume them!! At this point I just want to flow with the process of my life and stop having these moments in which my thinking slightly falls by the waste side.
Thanks for inspiring me and so many others via your love of food preparation.
Hey LeAnn! Love your website…check it everyday. I have used alot of your healthy eating recipes lately and it’s helped me shed 10 lbs. over the last 4 weeks. I love all your posts. Started using one of your vinegarette recipes (with olive oil, balsalmic vinegar, garlic) and was wondering if you might have anymore good salad dressing recipes you might post in the future? Love to mix it up every now and then! Take Care and God Bless!
Hi Mary,
Yes, the only liquid is the liquid mentioned in the version you are making. No other broth is used. If you cover and simmer at a low temperature, you shouldn’t need additional liquid. This hash is not a soup and there is very little liquid in the end product. It’s basically just lean protein and veggies all mixed together with any added herbs or spices to make your taste buds happy. I don’t serve it over rice or pasta because there isn’t enough of a “sauce” or liquid so it would be pretty dry. Also, I try to avoid rice and pasta
Blessings,
LeAnn
Hi Sherida,
I have never boiled ground meat. It never would have occurred to me but now I’m curious
Blessings,
LeAnn
Love, love, love your recipes. My husband is reading them and finding new things he is willing to try. That’s a good thing as he is the primary chef these days.
At night when I am watching a movie or if I’m in a hurry and need a quick snack do you have something other than peanuts and raisin or celery and peanut butter I could fix in advance and have on hand?
Hi Vandretta,
I seem to get the munchies at night so I am always looking for ideas for snacks. I keep a mix of natural almonds with sea salt, and dried berries that have no sugar added. I scoop out a 1/4 cup into a separate container so I don’t eat more than I should! I also much on strawberries or other fresh fruit or I make deli rollups by taking a slice of turkey breast and a slice of lowfat cheese and rolling them around a dill pickle. Hope that helps.
Blessings,
LeAnn
LeAnn, I’m anxious to try your “hashes” as I am also on a low carb eating plan right now. I am NOT a cook and wondered what a good starting point would be for the spices (how much to start with and also do you use fresh or dried?). Seasoning things is not my strong point (I’m not a good guesser!). Thanks for your help and I love to see healthy recipes! God bless you, friend!
Hmmmm… this is a great question but a little tricky. While I prefer fresh herbs in most cases, I use dried when I make my hash. This is mostly due to the price. Now, when I have my herb garden next year, I will always have fresh basil, rosemary, parsley, thyme, chives, etc. I’m so excited at the thought!
For these hash recipes, start with a little (1/4 teaspoon) then taste and add more until you get it to where you like it. For spices like the Mediteranean Sea Salt, use 1 teaspoon. For salt and pepper, I begin with 1/2 a teaspoon of each. For stronger spices like 5 spice powder or cinnamon, go with the “start with 1/4 teaspoon, then taste and add more if needed” method.
Good luck with your new ventures in the kitchen!
Blessings!
LeAnn