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.

Kala Chana (Black Garbanzo Bean) Salad

Did you know chickpeas come in multiple sizes and colors? We're familiar with the common garbanzo bean in the West, but in India, the entire chickpea family is much more widely used. This includes a black variety, also known as kala chana or Bengal gram. Relatively unknown in the West, kala chana is an amazing ingredient to work into your diet for several reasons:

• Unlike regular chickpeas, which can be very gas-inducing (in Ayurvedic speak, vata-stimulating), kala chana is much more easily digested. In fact, it actually helps to boost metabolism.
• Like most black foods, kala chana help to alleviate heat stored in the body (i.e., pitta-reducing), making it a great choice for summer eating
• It is high in both soluble and insoluble fiber, providing a heightened sense of lasting satiation after eating, and helping to keep the digestive tract in healthy working order. 

This summertime salad is one of my favorite ways to enjoy kala chana. You can find them at Indian markets (I source mine from Samosa House in Culver City, CA, which carries several organic brands) or order them online. They can be easily substituted for traditional garbanzo beans in many recipes. You can also find chaat masala and amchoor (dry mango powder) at Indian specialty shops or online. I recommend Spice Station for both of these products online.

Prep time: 15m | Serves 6–8

4 cups kala chana, cooked and cooled (see note below)
1 large handful mint, chopped
1 large handful cilantro (leaves and upper stems), chopped
1/2 red onion, finely diced
1/2 green bell pepper, diced
2 Persian cucumbers, quartered lengthwise and sliced
1 stalk celery, diced
3 Tablespoons lime juice
1 teaspoon red chile powder
1 teaspoon amchoor (Indian dry mango powder, see note above)
1 teaspoon chaat masala (see note above)
1 teaspoon salt

Combine all ingredients in a large mixing bowl and stir very well. The flavor is best if salad is prepared a couple hours in advance of serving.

* Kala chana roughly double in size when cooked, so begin with about two cups dried beans. Soak them overnight, removing any beans that float. Place in a pot and cover with water by about 1-inch. Bring to a boil, and scrape off any foam that accumulates. Reduced heat and cover pot, and cook for 30–40 minutes, or until kala chana are tender. Drain and cool. I recommend doing this a day in advance of making the salad and chilling the kala chana in the refrigerator before eating.

Cabbage & Kale Slaw with Chipotle-Coconut Dressing

This easy salad makes a wonderful summertime side dish. The cabbage and toasted pepitas give it a fun crunch. Keep the dressing on the milder side for greater balance on hotter days.

½ cup raw pumpkin seeds
1 small head green cabbage, cored and thinly sliced
1 bunch lacinato kale, de-ribbed and thinly sliced
½ small onion, very thinly sliced (or shaved on a mandoline)
¼ cup lime juice
1 teaspoon salt
½ cup coconut yogurt (unsweetened)
½ chipotle chile in adobo sauce (use more or less for your preferred spice level)

In a small dry skillet, toast pumpkin seeds over medium-high heat until fragrant and just starting to brown. Remove skillet from heat and set aside.

Place cabbage, kale and onion in a large mixing bowl. Sprinkle lime juice and salt over the vegetables, then use your hands to lightly massage everything together. Once vegetables begin to soften, set aside and let them rest for 10–15 minutes.

While vegetables are marinating, combine yogurt and chipotle chile together in a mini food processor or blender.

To finish salad, add most pepitas (reserve a few for garnish) and coconut-chipotle mixture to the slaw, and use a rubber spatula to mix everything together well. Place in a large serving bowl and top with reserved pepitas, then serve immediately.