alpenglow acupuncture

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Caramelized Onions and Sweet Potato Hash

I hate to sound like a broken record, but I can't emphasize enough how important the health of our digestive organs are to the overall wellness of our mind and body. Inflammation is a nasty bugger that resides within all of us, but can show up in many different ways. Whether it be pain, lack of sleep, stress, headaches, hormonal issues, or digestive disruption, inflammation is something that CAN be dramatically reduced in each of our systems - you just need to know where to start. 


Because our gut is so closely connected to our immune system and brain function, the first thing I look at is the diet. Start keeping a food journal, so you understand what your eating patterns and weaknesses are. How do you nourish yourself? That will be a good indicator of what might be causing some upheaval and keeping you from your full potential in health. 

Also, take a look at the external factors around you. What is your stress level like? How harmonious are you with the environment around you? Do you take care in choosing a community and activities that are beneficial to your health? What are your daily hygiene habits? All of these things, and more, can contribute to your overall wellbeing, and in turn, your inflammation levels.

Recipe to reduce inflammation:

Caramelized Onions and Sweet Potato Hash 


  • 2 tbsp unsalted butter
  • 2 to 3 large yellow onions (about 2 lb), halved, thinly sliced, then halved again
  • Kosher salt
  • freshly ground black pepper
  • 3 large sweet potatoes (about 3 lb), skin intact, chopped into 1/4"-1/2" cubes
  • 1/4 cup olive oil
  • 1 1/2 tsp smoked paprika 
  • 1 1/2 tsp Turmeric
  • 2 tbsp (packed) finely minced fresh rosemary or oregano leaves


  • Preheat oven to 450°. Line a large baking sheet with foil or parchment paper.
  • Melt butter in a cast-iron or other heavy skillet over medium-high heat. When it foams, add onions and sprinkle lightly with salt and pepper. (Don't worry if they are crammed into the pan; they will rapidly cook down.) Lower heat slightly and cook, stirring occasionally (reduce heat further if they seem to be burning), until dark brown, about 20-30 minutes.
  • Meanwhile, toss sweet potatoes, oil, 1 1/2 tsp salt, smoked paprika, turmeric, a generous helping of black pepper, and minced rosemary or oregano in a large bowl. Stir in onions.
  • Spread sweet potato mixture on prepared baking sheet and roast for 25-40 minutes, stirring every 10-15 minutes, until sweet potatoes are soft and browned. Serve hot and enjoy!

recipe from


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