The Perfect Healthy Brunch to Impress Your Sunday Guests

2_Kale Hash

Source: Natural Gourmet Institute

Allow us to get into the brunch mindset for a moment. What words come to mind? Waffles. Bacon. French Toast. Excess. Decadence. Calories. Needless to say, brunch is always tasty, but not usually the stuff that nutritionists dream of. Thanks to this palate-pleasing crowd-stunner from New York City’s Natural Gourmet Institute, a health-focused culinary school, you can now have a healthy hash and eat it too. Serve this family style, with a side of the school’s fantastic vegan corn muffins, and you may just receive the title “Brunch King” along with your Fantasy Football championship crowning.

You can’t go wrong with a meal brimming with antioxidants from kale and sweet potato. Crushed red pepper flakes, lemon zest, and Parmesan transform these ingredients from health food standards to true hedonistic delights.

Sweet Potato, Kale, and White Bean Hash with Vegan Corn Muffins

(Yield: 4 Servings)


  • 2 tablespoons olive oil
  • 1 large sweet potato, scrubbed and diced
  • ¼ cup white onion, thinly sliced
  • ⅓ cup dried cannellini beans, soaked, or 1 cup canned cannellini beans
  • 3 cups Lacinato kale, sliced into thin ribbons
  • 1 lemon, zested
  • ¼ cup Parmesan cheese, shredded (*optional)
  • Salt and black pepper, to taste
  • Crushed red pepper flakes, to taste

Directions: Heat oil in a heavy-bottomed skillet over medium heat. Add the potatoes and a pinch of salt, and stir. Cover the skillet and cook for 7 to 9 minutes, stirring occasionally so that all sides of the potatoes are browning.

Add the onions and white beans to the skillet, and mix well. Cook for 3 to 5 minutes, stirring occasionally, until onions are softened. Add kale and cook just until kale is beginning to wilt. Remove from heat.

Sprinkle in lemon zest and Parmesan cheese*. Add black pepper, salt, and crushed red pepper flakes to taste. Serve with vegan corn muffins (continue to page two for recipe).

Vegan Corn Muffins

You may think vegan baking is complicated, blah, and expensive, but it can be far from it. This simple and nutritious recipe is moist with a hint of sweetness thanks to the apple sauce and agave nectar accordingly. Try adding a pinch of cayenne for a kick of heat, or dust with cinnamon, if that’s more your (brunch) jam.

The mini muffins offer automatic portion control, and we love the combination of the muffins with the savory sweet potato, kale, and white bean hash. But don’t take our word for it, make this meal and volunteer your place for brunch this Sunday.

(Yield: 12 mini muffins/4 servings)


  • ⅓ cup cornmeal
  • ⅓ cup whole-wheat pastry flour
  • ¼ teaspoon baking soda
  • ¼ teaspoon salt
  • ⅓ cup applesauce
  • ⅓ cup soy milk or other milk substitute
  • 2 tablespoons plus 2 teaspoons agave nectar
  • 1 tablespoon plus 1 teaspoon canola oil

Directions: Preheat oven to 325 degrees Fahrenheit. Lightly grease a mini muffin pan. Combine the cornmeal, flour, baking soda, and salt in a large bowl. Stir in applesauce, soy milk, and agave nectar. Slowly add the oil while stirring. Pour the mixture into the muffin pan. Bake until a toothpick or a small knife inserted into the center comes out clean, about 15 to 20 minutes.

For more great recipes, check out The Natural Gourmet Institute blog here.

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