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!

Mashed Cilantro Lime Sweet Potatoes

During my recovery from an accident this summer, this dish was a staple in my diet when I could only eat soft foods. Sweet potatoes are grounding, and help pacify vata. Cilantro, lime and coconut milk add a cooling touch. This side dish is well-suited for the autumn season in places with a warmer climate, like here in L.A. where I live.

Prep time: 30m | Serves 4

3 large sweet potatoes (about 2¼ pounds), peeled and chopped
3/4 cup full-fat coconut milk
2 Tablespoons lime juice
1 large handful cilantro, leaves and upper stems chopped
Salt

Place chopped sweet potatoes and 1 teaspoon of salt in a large pot and cover with water by about 1 inch. Bring to a boil over high heat. Cover the pot, reduce heat to medium-low and cook sweet potatoes for about 12–15 minutes, or until they are tender.

Drain the sweet potatoes and return them to the same pot. Add the coconut milk and lime juice and use a potato masher to mash the sweet potatoes to your desired texture. For a fluffier consistency, use a large whisk to beat some air into the sweet potatoes once all large lumps have been mashed out.

Gently stir in most of the cilantro (reserving some for garnish) and 1/2 teaspoon salt. Adjust seasoning to taste and then serve immediately, garnished with reserved cilantro.

Mung Bean, Tahini and Dill Soup

As we move into vata season, simple soups and stews are some of the most nourishing foods we can choose, and are especially beneficial for evenings where we have dinner a bit on the later side. If you've been on a retreat with me this year, chances are you've had this soup. I absolutely fell in love with it after stumbling upon it on A Brown Table. The creator of this stellar foodie site, Nik Sharma, has given me permission to share my adaptation of the recipe here and I hope you'll enjoy it as much as I have. The mung beans in this dish are detoxifying, while tahini adds rejuvenative qualities to the this easy soup, which is a meal in itself.

2 Tablespoons ghee (or coconut oil for vegan option)
2-3 cloves garlic, finely minced
1/4 teaspoon dried red chile flakes (I like using Aleppo chile)
Pinch of hing (asafoetida), optional
2 cups split yellow mung beans (moong dal), rinsed and drained*
6 cups vegetable broth or water
2 Tablespoons tahini
1/3 c. chopped dill, plus extra for garnish
Juice of one lime
1 teaspoon salt

Heat ghee in a soup pot over medium-high flame. Add the garlic and chile flakes, along with the hing (if using), and stir constantly for about 30-45 seconds, or until fragrant. Add the drained mung beans and vegetable broth. Bring to a boil, then reduce heat to a low simmer.  Cook soup 30-40 minutes, until beans are soft and soup is starting to thicken, stirring occasionally. You can add a bit more water if needed if the soup gets thicker than you desire.

Stir in the tahini, dill, lime juice and salt. Cook another 5 minutes, then taste and adjust salt if needed. Serve individual portions topped with extra chopped dill.

* Note: The consistency of the soup will not be correct if you use whole green mung beans.