May 12, 2015

Favorite Breakfasts with 3 Ingredients Each

Each one of these breakfasts provides protein, fiber and flavor for balanced energy that jump starts metabolism and provides satisfaction.

I love sweet potatoes. They are a staple in my diet because they support the reproductive system, satisfy the sweet flavor, and feed beneficial gut bacteria. They are also rich in anthocyanins to recude inflammation and plenty of dietary fiber to stabilize blood sugar.

Grocery store labeling can cause much confusion. What is the difference between a sweet potato and a yam? 'Yam' comes from the Fulani (West African language) word 'nyami', which means 'to eat'. Native to Africa and Asia, these root vegetables belong to the Dioscoreaceae family.

Sweet potatoes, instead, are members of the Convolvulaceae, or morning glory plant family. They are more commonly grown in the United States. 

Breakfast can be easy and delicious. Watch the video and try these recipes and see for yourself! 
Prepare these dishes ahead and have them ready for the week to come.

Kasha Sweet Potato Pie

You will need:
Kasha (toasted buckwheat groats)
Olive oil
Roasted sweet potatoes

To prepare:
Preheat oven to 400 degrees.

Cube and roast sweet potatoes with olive oil (4 tablespoons) and salt (1 teaspoon) on a cookie sheet for 40 minutes.

Meanwhile, place kasha and water in a pot. Bring to a boil, reduce to simmer, add 1 teaspoon salt, and stir occasionally.

Once sweet potatoes are roasted, remove them from the oven and lower the temperature to 375 degrees.

Oil a pie plate with olive oil. Once the kasha is cooked, spread it into the pie plate. Top with roasted sweet potatoes and bake for 15 minutes.

Enjoy with a spoonful of your favorite nut butter! I like tahini.


Sunflower Sweet Potato Flatbread


You will need:
Cornmeal
Sunflower Seeds
Roasted Sweet Potatoes

To prepare:
Preheat oven to 375 degrees.

Oil a loaf pan with olive oil.

Bring 3/4 cup sunflower seeds in a spice / espresso bean grinder until they reach a flour-like consistency. 

Combine with 1 cup cornmeal and a pinch of salt. 

Add 1 cup roasted sweet potatoes (see preparation directions above) and enough water to make a thick, chunky batter - about 1/2 cup.
If you would like a smooth consistency, blend in a blender or with an immersion blender.
Spread into loaf pan and bake for 15 minutes.

I like to slice it, toast or fry it, and serve it with parsley pistou.


Coconut Sweet Potato Cakes


You will need:
Coconut flour
Shredded coconut
Roasted sweet potatoes

To prepare:
In a bowl, mix equal parts coconut flour and shredded coconut. 

I also like to add a teaspoon of cinnamon. 
Mix in 1 cup roasted sweet potatoes (see preparation directions above) and smash them with a fork.

Add enough water to make a thick, dough - about 1/2 cup.
If you would like a smooth consistency, blend in a blender or with an immersion blender.

Oil a cookie sheet or baking dish with olive oil. Shape dough into patties and place on the baking dish. Bake for 15 minutes and enjoy!

I like mine toasted and drizzled with honey or maple syrup and a spoonful of almond butter.

Watch the video to see me making these three dishes in my kitchen.

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