Fluffy Sweet Potato Breakfast Bowls - Vegan & Grain Free - From My Bowl (2024)
by Caitlin Shoemaker
updated on
GFGluten Free
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These Sweet Potato Breakfast Bowls are a healthy and hearty way to enjoy your morning meal! They’re also Vegan, Gluten Free, Sugar Free and Grain Free.
Edit: the photos for this recipe were updated on 10/2019.
What do you eat when it’s too cold for a smoothie, pancakes sound too complicated, and you’ve had oats for breakfast for way too many days in a row?
Fluffy Sweet Potato Breakfast Bowls, of course!
These sweet little spuds have made their way onto our lunch and dinner plates, so why is it that we don’t enjoy them for breakfast as well? To be honest, I’m not quite sure. Which is why I’m here to change that 😉
These Sweet Potato Bowls are kind of like a smoothie bowl…but warm! Think fluffy, caramel-y whipped sweet potatoes infused with cinnamon and some healthy plant based fats, then sprinkled with some glorious toppings like pomegranate and pumpkin seeds. Are you drooling yet?
Obviously you can top your bowls with whatever you would like, but I was trying to stick with the winter theme here. And I must say, the combination of pomegranate, pumpkin seeds, cacao nibs, coconut yogurt, and someEasy Vegan Granola is very,very refreshing.
I would be remiss if I forgot to mention that these Sweet Potato Breakfast Bowls kinda taste like a healthySweet Potato Casserole. And who theheck wouldn’t want to eat that for breakfast?! Because we are roasting our Sweet Potatoes before we whip them into their fluffy final product, they’re already naturally sweet. I personally thought they were great on their own, and didn’t feel the need to add any extra sugar to them. So not only are they vegan, but they are also gluten free, grain free, and sugar free as well!
To be honest, I don’t know if there are any more “free” labels out there that you’d even want to hit. So I’m going to stop my rambling, and get onto the good stuff (literally).
A Few Final Thoughts:
There are many ways to cook a sweet potato, but I wouldstrongly recommend that you roast them for this recipe. Steaming and microwaving your spuds doesnot make them as soft, sweet, or caramelized as the oven. You are ultimately your own boss in life, but you have officially been warned! (Please just roast them. You’ll thank me later.)
These bowls can be enjoyed both warm and chilled, but I must say that I prefer them warm. If you heat them up in the microwave, the sweet potatoes won’t lose their moisture!
Short on sweet potatoes? You can easily sub them for pumpkin or butternut squash puree instead! Just keep in mind that squash will be less sweet, so you may need to add in 1 to 2 tablespoons of sweetener. I would recommend maple syrup or coconut sugar.
If you’re looking for more vegan breakfast recipes, you’ll also love thesePumpkin Spice Latte Overnight Oatsor these Salted Caramel Apple Breakfast Bars!
Finally, if you make this recipe and decide to share it onFacebook orInstagram, don’t forget to tag me@FromMyBowl + #FromMyBowl! I love seeing your delicious recreations 🙂
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Fluffy Sweet Potato Breakfast Bowls
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★★★★★4.9 from 20 reviews
These Sweet Potato Breakfast Bowls are a healthy and hearty way to enjoy your morning meal! They’re also Vegan, Gluten Free, Sugar Free and Grain Free.
Preheat your oven to 400F and line a baking tray with parchment paper or a silicone mat. Wash the sweet potatoes, but do not peel them. Piece the potatoes a few times with a knife, then place on the tray and bake for 45 to 60 minutes, or until a “caramel” starts to ooze out of the pierced holes. (Note: If you have large sweet potatoes, I would recommend cutting them in half lengthwise and placing them cut side down on the baking tray to reduce cooking time).
Remove the sweet potatoes from the oven, and carefully scoop our their flesh into a large bowl. Add in the milk, flax, nut butter, vanilla, cinnamon, and salt. Use a hand mixer to “cream” the mixture together on for 60 to 90 seconds, starting with the lowest setting. Alternatively, you can place all ingredients into a food processor and blend until thick and smooth, 2 to 3 minutes.
Divide into serving bowls, top as desired, and serve warm. Leftovers will keep in the fridge for up to 5 days.
Notes
Substitutions: ground flax can be replaced with ground chia seeds, or omitted.
Time Hacks: roasted sweet potatoes are the most sweet and tender, but you can also microwave them for a few minutes in a time crunch.If you already have sweet potato puree and would like to use it in this recipe, use 1 1/3 cups for this recipe (~330 g)
It will be good for your body if eating sweet potatoes in the morning, with fresh milk or yogurt, some seeds and green vegetables will be a nutritious breakfast and provide an abundant source of energy for the body.
Harris-Pincus says breakfast bowls can provide “a jump start on fiber goals for the day, since most of the common ingredients used to create bowls are produce, whole grains, nuts, and seeds.” With 95% of Americans missing the mark on fiber, Harris-Pincus says, “this is a golden opportunity to improve those statistics.”
Sweet potatoes are nutritious, packing a good amount of vitamin A, vitamin C, and manganese into each serving. They also have anticancer properties and may promote immune function and other health benefits. Sweet potatoes are sweet, starchy root vegetables that are grown worldwide ( 1 ).
Cut into eighths and place in a large pot. Add enough water to just cover the potatoes, and a pinch of salt. Boil sweet potatoes for 15 to 20 minutes, until they are tender when pierced with a fork. It will take less time if you cut the sweet potatoes into smaller pieces.
How to tell if sweet potatoes have gone bad. If your sweet potato is soft in spots, smells rotten, or oozes a mysterious liquid, that potato should be discarded. Another sign that sweet potatoes have taken a turn for the worse is if they start growing stalky purplish sprouts.
If you enjoy sweet potatoes, you can absolutely enjoy them daily. However, eating multiple sweet potatoes every day could cause a harmless condition called carotenodermia, where your skin turns yellow-orange. You may also want to be cautious about your sweet potato intake if you have a history of kidney stones.
The healthiest breakfast foods include a protein, healthy fat and source of carbohydrates, according to Smolen. For a healthy breakfast, consider eating foods like oatmeal with nut butter, avocado toast with an egg, chia seed pudding or a greek yogurt parfait with nuts and berries.
People with kidney problems must avoid eating sweet potatoes because an improper functioning kidney cannot remove potassium from their body, causing high potassium levels that can be harmful to them. Sweet potatoes contain high amounts of oxalates that may increase the risk of calcium-oxalate kidney stones.
Boiling sweet potatoes retains more beta-carotene and makes the nutrient more absorbable than other cooking methods such as baking or frying. Up to 92% of the nutrient can be retained by limiting the cook time, such as boiling in a pot with a tightly covered lid for 20 minutes.
Purple-fleshed sweet potatoes are thought to contain super-high levels of antioxidant and anti-inflammatory agents. As these substances pass through your system, they balance out free radicals -- chemicals that harm your cells.
All cooking methods cause foods to lose some of their nutrients, but the quicker your potato cooks, the more nutrients it will retain. Baking a sweet potato in the microwave preserves far more nutrients (folate, vitamins A and C) than boiling it, for example.
Whether they're mashed, baked, or boiled, sweet potatoes are fine for dogs to eat as long as they're cooked, peeled, and plain. Again, avoid any seasonings or extra ingredients that may be included in “human food” recipes, such as butter, sugar, or salt.
Do I Need to Peel Before Boiling? You do not need to peel sweet potatoes before boiling. If leaving the peel on, you will need to pierce the skin of the potato with a fork a few times. Also, boiling a sweet potato with the peel will require slightly more time for it to cook through.
This healthy breakfast starts off with a baked sweet potato that is loaded with fiber, healthy carbs, and vitamin A. From there, the toppings are endless! From eggs to sausage, to yogurt, to granola, to fruit, Breakfast Sweet Potatoes can be made the way YOU want to create a nutrient-rich, easy, hearty breakfast.
Sweet potatoes, which are popular as a substitute for breakfast and diet foods, should not be eaten on an empty stomach. The glue and tannin ingredient in sweet potato stimulate the stomach wall and cause a lot of stomach acid, which can lead to soreness. Like pineapple, it is good to eat after meals.
Absolutely. Besides their health benefits, sweet potatoes are a great addition to any weight loss diet. First up, they're very high in fibre — especially soluble fibre. Soluble fibre is excellent because it slows down your digestion and helps you feel full, which can curb the urge to snack between meals.
Sweet potatoes are also high in fiber, which can help to promote a healthy digestive system. This means that eating sweet potatoes at night can help you avoid any discomfort or bloating that might keep you up during the night.
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Introduction: My name is Duncan Muller, I am a enchanting, good, gentle, modern, tasty, nice, elegant person who loves writing and wants to share my knowledge and understanding with you.
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