Do you ever grab a granola bar as you rush out the door in the morning but realize your stomach is rumbling an hour later?
More than any other meal, I see clients make the mistake of not having a balanced breakfast. I’ll let you in on a little secret that I share with them: the most satisfying AND hunger-busting combination is a breakfast that includes:
Fiber
I know that toast is quick and convenient, and can be a great choice if you pick the right brand! One of my go-to’s is Dave’s Killer Thin-Sliced Bread with avocado, arugula, a poached egg, and, of course, EBTB seasoning!
But lately, toast isn’t doing it for me! I need more excitement during these quarantined mornings, so I’ve amped up my breakfast routine by swapping plain ol’ bread for a toasted slice of sweet potato.
...and I’ll probably never go back.
Sweet potato toast offers a burst of sweetness, but matches so well with a variety of both sweet and savory toppings. This alternative to bread is also surprisingly low in simple carbs (the less desirable kind that *are* found in the granola bar that keeps you full for about 38 minutes), and high in fiber (the BEST type of carbs that balance your blood sugar, rev your metabolism, and keep you full for hours!).
So, you’re sold? Great! Here’s what’s next.
One pro-tip before you get started: don’t buy the monster sweet potatoes for this experiment. Go for average-sized & uniformly shaped. Next, cut into ¼ inch slices and place them in your toaster, like you would for bread. The difference? It takes a bit longer to toast sweet potato slices, so you’ll have to toast them 5-6 times until they’re warm and fork-tender.
Okay, so we’re toasted, the next step is to top. Honestly, ANYTHING goes - get creative and have some fun! Here are some of my faves!
Now, you may be wondering… How does sweet potato toast compare to bread? And, if I can toast sweet potato, can I toast regular white potatoes too? And, How many slices should I have if I want to lose weight?
Are you sitting down? you may want to for this next part...
I find it FASCINATING that sweet potatoes and potatoes are almost identical in the amount of calories, carbs, protein, and fat.
Read it again! I love blowing my clients’ minds with this nugget of info, too.
Don’t be fooled by fad diets (*cough* Whole30 *cough*) promoting sweet potatoes as the superfood of the century, because one of the ONLY things that sets them apart from white potatoes is the amount of Vitamin A - which is also what makes them orange!
For the less exciting but still relevant info: YES, both can be made into toast! If you toast white potatoes, use the “russet” variety, also known as “Idaho” or “baking” potatoes.
Poor bread… We all know it has the worst reputation of them all, and it does have double the calories per slice, BUT that also comes with more protein, fiber, and healthy fat from the seeds in this specific brand. It’s a good choice too – so you can mix up the variety in your toaster and make every morning different, Bye-bye boredom, right?
Which option you choose and how much of it you have at your meals depends on your individual needs. The most important thing, for anyone, is not to rule out any of these because they’re “good”, “bad”, or “better” than the others. All foods fit! If you’re unsure as to how to make all foods fit in your lifestyle send me a message and let me know - I’d love to teach you how!
The good stuff you came for is below!
RECIPE: Sweet potato toast with raspberry coconut yogurt
(serves 2)
1 sweet potato, cut into ¼ inch long slices
1 cup plain Greek yogurt
2/3 cup fresh raspberries
¼ cup shredded coconut flakes
Pinch cinnamon (optional)
Place sweet potato slices in toaster or toaster-oven until warm and fork-tender – it usually takes 5-6 rounds of toasting. Place toasted slices on two plates. Top slices with yogurt, raspberries, coconut and cinnamon (if using). Enjoy!
To make a single serving, cut all ingredients in half. Store the unused slices of sweet potato in water in a sealed container in the fridge, so they don’t dry out. Use within 3 days.
Other ideas for toppings
Sweet potato
Peanut butter and banana
Mozzarella and sliced apple
Mashed avocado and fried egg
Ricotta cheese, blueberries and honey
Hard boiled egg and fresh herbs
Mashed black beans, fresh cilantro and cumin
White russet potato
Smoked salmon and cream cheese
Scrambled eggs and bacon bits
Hummus and sliced tomato
Tuna, mayo and diced celery
Guacamole and cheddar cheese
Greek yogurt and fresh chives