If you’re feeling a bit burnt out when it comes to your typical morning repast, consider pivoting to this bowl of nutrition and quintessential fall flavours. It might just be the cozy sweater of the breakfast world. If you need extra energy to power your day, you can scatter on some crunchy granola. The sweet potato mixture can be made a day or two in advance and reheated in the microwave before serving.
Pick of the crops
For sautéing purposes, you want to use pears that keep their shape when heated. Bosc and Anjou are two good options. Fuji, Cortland, Honeycrisp, and Empire are excellent apple choices for heating in the skillet, as they won’t turn too mushy.
Sweet Potato Breakfast Bowl with Maple Fall Fruit
Ingredients
- 1 1/2 lbs (750 g) sweet potatoes, peeled and cut into 1 in (2.5 cm) chunks
- 3 Tbsp (45 mL) almond butter or peanut butter
- 2 Tbsp (30 mL) maple syrup, divided
- 2 Tbsp (30 mL) milk or unsweetened dairy-free milk
- 2 tsp (10 mL) orange zest (optional|)
- 1 tsp (5 mL) cinnamon, divided
- 3/4 tsp (4 mL) ginger powder
- 1 1/3 cups (330 mL) plain Greek yogurt or dairy-free yogurt
- 1 tsp (15 mL) vanilla extract
- 1 Tbsp (15 mL) butter or vegan butter
- 2 medium apples, cut into 1/2 in (1.25 cm) cubes
- 2 medium pears, cut into 1/2 in (1.25 cm) cubes
- 1/4 cup (60 mL) sliced pecans
Nutrition
Per serving:
- calories590
- protein10 g
- total fat23 g
- sat. fat8 g
- total carbohydrates91 g
- sugars32 g
- fibre14 g
- sodium68 mg
Directions
01
Steam or boil sweet potato cubes until very tender.
02
In large bowl, place cooked sweet potato and add nut butter, 1 Tbsp (15 mL) maple syrup, milk, orange zest (if using), 1/2 tsp (2 mL) cinnamon, ginger powder, and a pinch of salt; mash together. Or for a smoother mixture, place everything in a food processor or blender and blend until smooth.
03
In separate small bowl, stir together yogurt and vanilla.
04
In skillet over medium heat, melt butter. Stir in 1 Tbsp (15 mL) maple syrup and then stir in apple and pear cubes, remaining 1/2 tsp (2 mL) cinnamon, and a pinch of salt. Heat until fruit is tender, stirring a couple of times, about 3 minutes.
05
To serve, place sweet potato mixture in serving bowls and top with yogurt, fruit, and pecans. Alternatively, spread the maple yogurt and fruit on 4 serving plates and top with sweet potato mixture, and sprinkle pecans overtop each.
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
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