This is the perfect prep-the-night-before and throw-together-quickly-the-next-morning breakfast. It can be easily customized to fit your preferences. This bowl contains:
– sweet potato
– raw creamy almond butter
– vanilla plant-based yogurt
– homemade granola
– homemade berry chia jam
– fresh blueberries
– hemp seeds.
Seems like a lot but with some quick prep in advance you can create this bright and filling bowl in no time.
Here is how: The night before I make the sweet potatoes in my Instant Pot (cook for 12 minutes on high pressure) so they are ready to reheat and use the next morning. You can also make the granola in advance or use store bought. Another quick option is my 5-Minute Stovetop Granola which you can make in the morning. It adds a slight crunch, wonderful texture and excellent flavor to the bowl.
I provide a quick and easy option below for homemade wild blueberry chia jam which is refined sugar free and provides extra nutrients from the chia seeds. It is similar to a compote. You can also use store-bought jelly, preserves or jam.
The rest of the bowl is just grab and go: almond butter, yogurt, fresh blueberries and hemp seeds. Together this bowl offers different textures, flavors, temperatures and nutrients.
I love incorporating sweet potatoes into my diet. They are not only delicious and incredibly filling but they offer loads of nutrients. Their vibrant orange color lets you know you are getting all that immune boosting vitamin A (also helpful for vision and bone health). Sweet potatoes offer dietary fiber and potassium and are high in vitamin C.
I’m typically a morning smoothie girl through and through but every now and then I do like to switch things up for variety sake. This is a fantastic option if you have an early start to the day and a long wait until lunchtime. This is one of those ultra-filling breakfasts that will not have you reaching for a mid-morning snack. So if you have a long travel day or long work morning this is the type of breakfast you want to fill your belly with. It offers plant-based protein, fiber, whole grains, healthy fats and nutrients to power you through your day.
I have always been a huge believer and advocate of eating a proper breakfast each day. I never skip it personally. Ever. Breakfast kick-starts your metabolism and gives your body energy to think more clearly while preventing overeating later in the day. Plus, it provides an excellent opportunity to consume foods high in vitamins, minerals, disease-fighting antioxidants and heart-healthy fiber. According to the Academy of Nutrition and Dietetics, breakfast helps with brain function, attention span, concentration and memory. It can also reduce irritability and tiredness. Giving your body a complete meal packed with the nutrients it needs really is the best way to start your day.
So there you have it. Easy (as always). Colorful. Different. Filling. Fun. I hope you give this recipe a try.
This recipe is vegan, soy-free, gluten-free, refined sugar-free and peanut-free. You can make it nut-free by using sunflower seed or pepita butter, nut-free yogurt and one of my nut-free granola recipes. I provide a couple of options in the recipe below. You can add bananas, fresh cherries, chia seeds, dried fruit, nuts or seeds to customize this bowl to your liking.
If you give this recipe a try, please snap a pic and tag #eatingbyelaine and @eatingbyelaine on Instagram, Twitter or Facebook so I can see your creations and feature your pic on my Instagram stories.Print
This warm breakfast is incredibly satisfying and filling. It is full of sweet flavor from the vanilla yogurt, cinnamon spiced granola and naturally sweet fresh blueberries and sweet potato. The blueberries also add a slight tartness to the dish that balances out the sweetness nicely. The granola, almond butter, dairy-free yogurt and hemp seeds provide plant-based protein to keep you full all morning. The starchy sweet potato helps on that front too. This is a great option if you have a big day and little time for snacking throughout the morning. I can always make it to lunchtime when I start my day with this incredibly nutrient-dense breakfast bowl. I recommend prepping the sweet potato, granola and chia jam in advance. Then, in the morning, simply reheat the sweet potato, assemble your bowl and enjoy! You can play with the ratio of ingredients here to fit your liking.
- 1 small cooked sweet potato, mashed with a fork* (or 1/2 large sweet potato)
- 2–3 tablespoons raw, creamy almond butter (or your favorite nut or seed butter) – chilled
- 1/4 cup granola (try my 5-Minute Stovetop Granola, Easy Pecan Granola, Super Seed Granola or Nutty Granola with Hemp Seed & Flaxseed)
- 1/4 cup fresh blueberries – chilled
- 2–3 tablespoons easy homemade wild blueberry chia jam** or Easy Raspberry Chia Jam (Refined Sugar-Free)
- 1 plant-based vanilla yogurt (I use Silk almondmilk vanilla yogurt) – chilled or homemade coconut whipped cream
- 1–2 tablespoons hemp seeds for sprinkling
- Other ingredients that work well in these bowls: fresh cherries, any nut or seed, sliced banana, chia seeds, dried fruit.
- To assemble your bowl place the warm or hot sweet potato on the bottom and then add your toppings (nut or seed butter, granola, blueberries and yogurt) grouping each ingredient together in a circular shape. If desired you can leave some of the sweet potato exposed as I did in the pictures. Sprinkle with hemp seeds and enjoy.
* See below for how to bake a sweet potato. I like to cook it in my Instant Pot the night before to save time. This makes it easy to assemble the bowl in the morning. I typically cook 3-4 sweet potatoes at a time for meal prep. I like to slightly overcook them so they are easy to mash for these bowls and that perfect mushy texture.
To cook in your Instant Pot, simply place a steamer basket inside the main bowl of the Instant Pot and fill with 2 cups of water. Place the whole sweet potatoes with the skin on inside the steamer basket. You can layer them on top of one another. Close the lid and make sure the valve is set to seal not vent. Cook on manual high pressure for 12 minutes. When cooking is complete press OFF and allow to come to pressure naturally if you have time. Once the sweet potatoes are cool enough to handle you can transfer them from the Instant Pot to a cutting board and cut lengthwise using a knife. They should easily separate from the skin (if not, return to the Instant Pot and cook for another couple minutes – you may need to add 1 cup of water if recooking). Remove the flesh of the sweet potato and mash with a fork. Use immediately or if meal prepping transfer to a storage container and place in your refrigerator for up to one week. Reheat before serving.
** You can use store bought or homemade jelly. If you want to make the homemade wild blueberry chia jam add 1 cup frozen wild blueberries, 1 tablespoon chia seeds, 3 tablespoons water and 1 teaspoon maple syrup to a small saucepan and bring to a boil. Mash and remove from heat. Let cool and serve. You can make this in advance and store in your refrigerator overnight. This recipe is inspired by Mary’s Whole Life.
How to Bake a Sweet Potato in the Oven
1. Place a baking sheet lined with aluminum foil on the bottom rack of your oven. Preheat your oven to 425 degrees F. Pierce the potato with a fork on one side then place directly on the middle rack (not on a baking sheet and not wrapped in foil).
2. Bake for 40-45 minutes or until tender and the skin is thin and toasty. Baking time will vary based on the diameter of your sweet potato. You may need up to 60 minutes for a large sweet potato. The bottom baking sheet will catch any drippings for an easy cleanup.
3. Remove from oven and pierce with a knife to ensure it is fully cooked. Allow the potatoes to cool for 5-10 minutes for easier handling. Slice the potatoes in half and split the flesh down the center.
- Category: Breakfast