You’re on a diet and are working toward shedding those extra pounds. However, you don’t want to compromise on your meals and eat foods that don’t provide you with any energy. If you’re looking for energy-boosting breakfast options that don’t add inches to your waistline, you needn’t look any further than the humble sweet potato.
Sweet potatoes are a nutritional powerhouse with high amounts of fiber and antioxidants. They boost your immunity, aid weight loss, fight inflammation and facilitate digestion. Here are 4 ways to include sweet potato in your diet.1
1. Maple Walnut Sweet Potato Bowl
When combined with the goodness of walnuts, the energy quotient and nutritional value of sweet potatoes can increase twofold. Also, organic maple syrup is a natural and safe alternative to granulated sugar, so you can satisfy your craving for something sweet without really consuming sugar.
- 2 sweet potatoes.
- Organic maple syrup.
- A handful of walnuts.
- Bake the sweet potato for 45 minutes at about 400 degrees.
- Mash the softened sweet potato.
- Sprinkles some maple syrup on the mashed sweet potato.
- Top it off with a few walnuts.
2. Sweet Potato And Quinoa Salad
Hailed as the “mother of all grains” and appreciated for its nutritional profile, quinoa is another superfood that’s a must-have in your diet. It also increases satiety and keeps you from giving in to hunger pangs later in the day. A sweet potato and quinoa salad are, thus, a perfect start to your day.
- 2 peeled and chopped sweet potatoes.
- 1 cup rinsed quinoa.
- 2 diced bell peppers.
- 1 cup water.
- 2 tbsp olive oil, maple syrup, lemon juice, and a pinch salt and pepper for the dressing.
- Preheat your oven to 400 degrees.
- Boil quinoa in water until it’s is tender.
- Place the sweet potato on a baking sheet, and add a few drops of olive oil.
- Roast the sweet potato in the preheated oven for 25 minutes.
- Mix bell peppers, roasted sweet potato, and boiled quinoa in a bowl.
- In another bowl, whisk extra-virgin olive oil, maple syrup, lemon juice, lime juice, salt, and pepper for dressing.
- Add the dressing to the salad.
3. Peanut Butter Sweet Potato Bowl
Peanut butter is one of the most filling yet energy-boosting snacks that there is. Throw in some sweet potato and you’re all set to conquer the day!
- 1 sweet potato.
- 1 tbsp unsalted peanut butter.
- A few dark chocolate chips.
- Preheat your oven to 425 degrees.
- Bake for the sweet potato for about 45 minutes until the skin is crispy.
- Remove from the oven and let it cool for a few minutes.
- Chop the sweet potato into thin slices.
- Top the sweet potato slices with peanut butter.
- Sprinkle some dark chocolate chips for added taste.
4. Savory Egg and Sweet Potato Scramble
Sweet potato and eggs form a healthy breakfast combination that’s not only delicious but also high in energy. The fiber and protein in them will also fill you up and keep you from overeating or eating between meals, thereby helping you in your weight loss journey.2
- 8 eggs
- 2 medium sweet potatoes
- 1 sliced green onion
- 2 cups baby spinach
- 1/3 cup milk
- 1/2 tsp cumin
- 1/4 tsp salt and black pepper
- 1 tbsp butter
- Beat eggs, milk, cumin, salt and pepper together in a bowl.
- Melt some butter in a pan, over medium heat.
- Add the sweet potatoes and onion and cook until both are golden-brown.
- Add spinach and cook the mixture for another minute.
- Pour the egg and milk mixture into the pan.
- Tilt the pan such that the egg-milk mixture settles down properly.
- Continue cooking for 5 minutes.
- Remove from heat and serve hot.
While sweet potatoes are nutritious, it’s important that you don’t overindulge. Eat no more than 1 or 2 medium-sized sweet potatoes a day. Since they’re rich in fiber, overeating could lead to digestive ailments.3 Also, if you’re affected by kidney stones or kidney disease, stay away from eating sweet potato as it could aggravate the condition.
|↑1||Krochmal-Marczak, Barbara, Barbara Sawicka, J. Słupski, Tomasz Cebulak, and Katarzyna Paradowska. “Nutrition value of the sweet potato (Ipomoea batatas (L.) Lam) cultivated in south–eastern Polish conditions.” International Journal of Agronomy and Agricultural Research (IJAAR) 4, no. 4 (2014): 169-178.|
|↑2||Vander Wal, Jillon S., Jorene M. Marth, Pramod Khosla, KL Catherine Jen, and Nikhil V. Dhurandhar. “Short-term effect of eggs on satiety in overweight and obese subjects.” Journal of the American College of Nutrition 24, no. 6 (2005): 510-515.|
|↑3||Fiber-How Much Is Too Much? Duke University.|