Fructose Free Maple & Apple Cider Beef Hash Bowl
This hearty, one-skillet meal brings together ground beef, sweet potato, carrots, and zucchini in a way that feels genuinely satisfying without relying on any of the high-fructose ingredients that can make a dish like this off-limits. The glaze is the real star — maple syrup, apple cider vinegar, and coconut aminos come together into something sticky, savory, and just a little tangy, coating every piece of beef and vegetable beautifully. Sweet potato and carrots get a head start in the oven so they turn golden and tender before joining the rest of the skillet, which means no mushy vegetables and no shortcuts on texture. Ground turmeric, Ceylon cinnamon, and ginger give the whole bowl a warm, aromatic depth that makes it taste far more complex than the ingredient list suggests. Coconut aminos stand in for soy sauce here, keeping the umami hit without the additives that can sneak into conventional condiments. Everything comes together in about thirty minutes of active cooking, and the result is a bowl that's filling, colorful, and genuinely craveable on a weeknight.
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Learn more →Ingredients
4 servings
For the hash
- 1 ½ lb ground beef (85% lean)
- 1 large sweet potato (about 12 oz), peeled and cut into ½-inch cubes
- 2 medium carrots, peeled and cut into ½-inch pieces
- 1 medium zucchini, cut into ½-inch pieces
- 1 medium yellow onion, diced
- 4 cloves garlic, minced
- 2 tbsp coconut oil, divided
- 1 tsp fine sea salt, divided
- ½ tsp ground turmeric
- ¼ tsp ground ginger
- ¼ tsp ceylon cinnamon
For the glaze
- 2 tbsp pure maple syrup
- 1 tbsp apple cider vinegar
- 1 tbsp coconut aminos
- ¼ tsp fine sea salt
For serving
- 2 tbsp fresh flat-leaf parsley, roughly chopped (optional)
- 1 tbsp fresh chives, thinly sliced (optional)
Instructions
- 1
Preheat the oven to 400°F (205°C). In a small bowl, stir together the maple syrup, apple cider vinegar, coconut aminos, and 1/4 tsp salt until combined. Set the glaze aside.
- 2
Heat 1 tbsp coconut oil in a large (12-inch) oven-safe skillet over medium-high heat until shimmering. Add the sweet potato and carrots in a single layer, season with 1/4 tsp salt, and cook undisturbed for 4 minutes, until the undersides are golden. Stir and transfer the skillet to the oven; roast for 10–12 minutes, until the sweet potato is just tender when pierced with a fork. Transfer the vegetables to a plate and return the skillet to the stovetop.
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