Breakfast Fuel: Avocado Sweet Potatoes

I get questions all the time from people looking for breakfast options that are a) filling, b) fast and c) healthy (i.e., not loaded with sugar or other ingredients that produce a mid-morning crash). I'm sharing with you one of my favorite breakfasts, that in addition to hitting all these marks also tastes delicious. From an Ayurvedic perspective, it's particularly nourishing this time of year, as the earthy sweet potatoes and fat-rich avocado provide grounding qualities to counteract the predominant vata (air element) energies of the season.

This is a recipe that is very loose, so I encourage you to play with it and make it your own by trying out different toppings and accompaniments. One tip is to use smaller, more narrow sweet potatoes as they will require less cooking time. I like to get my potatoes baking soon after I wake up, and then proceed with my morning meditation and other morning rituals so that the potatoes are ready when I need them.

Ingredients:

2–3 smaller sweet potatoes (I prefer to use the Japanese variety)
1/2 large avocado or 1 small avocado
Juice of 1/4 lemon or lime
Smoked paprika (or other seasoning of your choice)
Salt
Optional garnishes: white or black sesame seeds, hemp seeds, sunflower seeds, chopped cilantro, parsley or other herbs...or anything else you like!

Preparation:

Wash sweet potatoes and gently pierce each one with a fork in a couple places. Bake sweet potatoes in a 400 degree oven for 25–35 minutes, or until fully cooked through.

While the sweet potatoes cook, use a fork to mash together the avocado with the citrus juice and a sprinkle of smoked paprika in a small bowl, and season to taste with a couple pinches of salt.

When the sweet potatoes are ready, place them on a plate and slit them lengthwise with a knife. Fill each potato with some of the mashed avocado and then sprinkle with the toppings you like. Enjoy immediately!

Warm Autumn Fruit Compote

A simple but nourishing dessert on its own, as well as a great topping for oatmeals or other hot cereals.

Prep time: 5m | Cook time: 15m | Total time: 20m | Serves 6

Ingredients:

2 large green apples, peeled and diced into 3/4” pieces
2 pears, peeled and diced into 3/4” pieces
1/3 c. dried prunes
1/8 c. golden raisins
Half a vanilla bean pod

Place all ingredients in a saucepan, and add 1/2 c. of water. Bring water to a boil over medium-high heat, then reduce heat to a gentle simmer, cover the pot, and let fruit cook 15-20 minutes, until soft but not mushy. Serve as a dessert, or use as a topping for oatmeal or other warm breakfast cereals.

Savory Curried Oats

A delicious warm savory cereal to get your agni - digestive fire - powered up for the day ahead. Make a batch ahead of time and re-heat individual portions for a quick breakfast.

Prep time: 5m | Cook time: 45m | Total time: 50m | Serves 6

Ingredients:

1 c. steel-cut oats
4 c. water
2 t. ghee (or coconut oil - vegan option)
1 medium red onion, thinly sliced into half-rounds
1 T. mild curry powder
1/4 t. salt

Place oats and water in a medium saucepan, and bring to a boil over a high flame. Reduce heat to a very gentle simmer, cover pot and let oats cook for 35 minutes, stirring occasionally.

While oats cook, heat ghee or oil in a medium sized skillet over a medium flame, then add onion. Cook for five minutes or until onion begins to soften and turn translucent, then reduce heat to low and continue cooking for 20-25 minutes over low heat, allowing onion to gently caramelize. Stir occasionally to prevent sticking.

After oats have cooked for 35 minutes, uncover and stir in curry powder, salt and caramelized onions. Allow to cook an additional 10-15 minutes uncovered, adding a bit more water if a thinner consistency is desired. Before serving, add any additional curry powder or salt to taste.