Breakfast · Brunch

6 Nutritious (and Delicious) Ways with Sweet Potato Toast

What does breakfast mean to you? It could be the reason that you get up in the morning (ever heard of the quote: sleep is a time machine to breakfast?), your fuel for your morning class (hmm do I mean school or gym..), your morning kitchen inspiration, or even an excuse to chill before you embark on your daily journey (another 15 hours til bedtime…). While many of us may think a typical brekkie comprises of a bowl of oats or weetbix, eggs on toast or a smoothie to slurp-n-go, the latest AM meal trending is … sweet potato toast!

True to it’s name, the bread is replaced by slices of sweet potato. Toast the sweet potato and top them with your favourite toppings like usual toast. So is it worth the switch from your sourdough?

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Golden Globe for sweet potatoes 

Sweet potatoes are typically orange or purple and true to their name they are much sweeter than their white spuddy cousins. When baked, they caramelise, soften and give a deliciously sweet flavour. Not only do they taste great, they’re amazing for you too!

Sweet potatoes are rich in beta carotene, which is used by our body to make vitamin A – an antioxidant important for eye health, wound healing and immunity. They’re also high in vitamin C, another antioxidant and is important for healthy clear skin and immunity. Perfect for the cooler months right? Keep the skin on while you steam, bake or toast them, since the vitamins are tucked away between the skin and flesh – the skin becomes incredibly soft and tender anyway so why waste it? You’ll be getting a bonus fibre boost too!

A slice or two of sweet potato toast would get you one serve closer to your daily 5 serves of veggies! Win!

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Helping hand by healthy fats 

Vitamin A is a fat-soluble vitamin, which means that it is best absorbed when it is paired up with a source of fat. Reap the nutritious benefits of your sweet potato by topping it with a source of healthy fats, such as poached eggs, chopped nuts or nut butter, avocado (yes, smashed avo will never leave us!) or some tahini or hummus.

Should I ditch the breadloaf?

When trying this toastie alternative, keep in mind that its texture will not be the identical twin of sourdough or thick cut toast. Like sweet potato wedges, it may lack that toaster crunch, is quite soft and it will be sweet. Yet, given that sweet potatoes star in plenty of savoury main meals, it will undoubtedly match any savoury toppings you have in mind. Like grainy breads, sweet potato toast is a great low-GI option for slower absorption of the sugars (from the carbs) by our bodies and improved blood sugar control. If you’re in a rush, these sweet potato toasts need a longer time in the toaster (typically 2-3 rounds of toasting, or 8-10mins in a toaster oven) so you may need to leave these for your slower mornings.

Bottom line, sweet potato toasts are a nutritious and funky alternative for your daily bread but there’s no need to ditch the loaf provided that you choose the wholegrain varieties.

Enjoy!



Serves: 10-12 slices

Cost: Under $1.50 per slice (depending on topping)

Cooking time: 10 minutes (+ 5 minutes prep)


Ingredients:

  • 2 medium golden sweet potatoes (approx. 800g)

Topping ideas:

  • Berry nice: 1 tbsp low-fat ricotta + mixed berries + chopped nuts
  • Garden parcel: 1/4 avocado + crumbled feta or cottage cheese + quartered cherry tomatoes + cracked black pepper
  • Nuts’n’things: 1 tbsp peanut or nut butter + banana slices + toasted muesli + blueberries + cinnamon
  • Strawberry kisses: 1 tbsp low-fat ricotta + few drops of vanilla essence + sliced strawberries
  • Gorgeous gourmet: 1 tbsp hummus + sauteed mushroom (enoki, swiss brown, shiitake, oyster) + crumbled feta + grated parmesan + cracked black pepper
  • Eggscellent choice: 1/4 avocado + baby spinach + eggs your way

Let’s get cooking!

  1. Brush sweet potatoes clean with a damp cloth or brush. Slice potatoes into 0.5-1cm thick slices.
  2. Grill or toast slices in conventional toaster for 2-3 rounds or 8-10mins in a toaster oven, until cooked through and golden and crisp on the outside.
  3. Top toasts with your favourite toppings and serve.

Notes:

  • When choosing your sweet potatoes, choose ones that are stout rather than long thin as these will be easier to cut.
  • If you cut the slices too thick the inside may still be quite raw and hard – prick the thickest part of the slice with a fork and cook for half a round or a few minutes longer.
  • Cut up all the potatoes and store the rest in the fridge for another morning. To shorten prep time, toast them all and allow to cool and store in the fridge – all you need to do on a busy morning is toast them for a single round to crispen them up again and you’re ready to go!
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