This is one of my favorite breakfast meals. It’s also a great snack, or pre or post workout meal. It’s quick, satisfying, and healthy! Keep the skin on to ensure you’re realizing the full nutritional potential!
There are various sweet potatoes available at your local grocer. For this recipe I prefer the Garnets. Many stores label these as “yams” when in fact they are just a different variety of sweet potato. This article on Mark’s Daily Apple, does a great job of explaining the different types of sweet potatoes, and what a Yam actually is (you probably have never had one!).
If you’re going to add a nut butter (which I highly recommend, and is the reason I love this breakfast!), try to use an all natural and organic nut butter. There are many options these days at your local grocery store or even Costco. You can also try such online stores as Thrive Market or Nuts.com (two of my favorite places to shop!).
Take your organic sweet potato and run it under cold water for 20 seconds to give it a good rinse. Use a vegetable brush to scrub if you have one. If you're going to peel the skin, no need to scrub. However to ensure you get the full benefit of all nutriments, try eating with the skin.
Once washed, place on a microwavable plate and pierce the sweet potato with a sharp knife 3 to 4 times.
This step varies based on the size of your sweet potato and microwave strength, but on average, set your microwave timer for 2:30 minutes (high) and start.
Once the timer has ended, flip your sweet potato over, set the timer for 1:30 minutes (high) and start.
* Please be careful * The sweet potato will be VERY hot and juices may release from the punctures on Step 2.
Remove the sweet potato on the plate from the microwave. Check the consistency to ensure it's firm. You don't want it too mushy or too hard.
Re-microwave for about 1 minute if too hard.
If too soft, make note and next time microwave 30 to 60 seconds less. Adjust as needed to suit your tastes.
Let the sweet potato sit and cool for 1 to 2 minutes then slice (slicing will allow it to cool further).
Depending upon size, I normally only slice up half in order to save the rest for a later meal.
Apply nut butter to the slices, and enjoy!
Amount Per1 sweet potato, 5" long (130 g), with skin
% Daily Value*
Total Fat, 0.1 g
Saturated fat, 0 g
Polyunsaturated fat, 0 g
Monounsaturated fat, 0 g
Cholesterol, 0 mg
Sodium, 72 mg
Potassium, 438 mg
Total Carbohydrate, 26 g
Dietary fiber, 3.9 g
Sugar, 5 g
Protein, 2 g
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
2-tablespoon (32-gram) serving offers:
Total fat: 16 grams
Saturated fat: 3 grams
Carbs: 7 grams
Fiber: 3 grams
Protein: 8 grams
Manganese: 29% of the Reference Daily Intake (RDI)