I might be late or if not first (if you haven’t heard!) to sweet potato (kumera) toast! Oh my lordy I don’t know why I haven’t shared these on the blog earlier.
Well not to worry they are here to stay for good. No longer will you have to worry about trying to un-stick and scrape sweet potatoes off a roasting tins. You don’t even need the oven for this, you need our trusty friend the toaster.
Sweet potatoes are high in the antioxidant beta carotene, the goodies lie close to the skin, so be sure to keep the skin in tact, if you don’t buy organic fruit and veggies, ensure that they are washed well in apple cider vinegar to help rid of some of the pesticides. Sweet potatoes are also high in vitamin C, low GI (slow release energy), vitamin A for your eyes and skin, glutathione will also help beat infection and boost immunity. High in potassium which is a good mineral for heart health as well as maintaining fluid balance within the body.
Toppings can vary with what you would like, you can make them dairy free, paleo, vegetarian, vegan the possibilities are endless. I chose 4 of my favourite toppings to share with you;
Baby tomatoes, ricotta, basil and olives:
Why is this one good for you; Olives are known to help the heart by helping lower cholesterol and thought to contribute for the low rates of heart disease in Mediterranean countries (sourced here). Tomatoes have lycopene which is a carotenoid, this is a powerful antioxidant in tomatoes and is responsible for their red colour. Lycopene is a wonder chemical which when absorbed into the body, helps to prevent and also repair damaged cells by inactivating free radicals in the body. Basil is a great alkalinising herb, rich with vitamin C to aid with immunity but also a great anti-inflammatory on the body.
Poached eggs, pesto (see my homemade recipe here) & prosciutto:
Why is this one good for you; Free range organic eggs and prosciutto are full protein, they contain all of the essential amino acids necessary for nourishing, replenishing and repairing tissue, skin and muscles. Read the green pesto’s benefits in this blog post.
Peanut butter, banana & blueberries:
Why is this one good for you; Berries are a good source of vitamin C, to help protect your immunity and boost your collagen in your skin’s tissue. It also contains potassium (essential for maintaining fluid balance within the body). Banana has naturally high sources of potassium, (source) potassium plays a major role in maintaining fluid and electrolyte balance in the body and cell function. It helps the body maintain homeostasis (equilibrium) which does also include a steady heartbeat. Peanuts are actually a pulse and not a nut, I get mine made from just 100% freshly ground peanuts at About Life (much better for you as no preservatives). According to this source peanut butter can help with diabetes type 2 as it helps regulate blood sugar. High in plant sterols to aid with high cholesterol, plus it provides a great source of energy.
Cream cheese, rocket, smoked salmon & lemon:
Why is it good for you; Wild caught Atlantic salmon is a good source of omega 3, which is the long chain fatty acids, essential for boosting immunity and reducing inflammation on the body. It is also a great source of protein which will help your body, repair, replenish and protect. Rocket is thought to be be a stimulant (so not great if you have blood pressure) but great for digestion because of the fibre and blood flow (if you don’t have high BP), it is also high in vitamin C which can boost your immunity.
Not only can you make yourself a selection of different topping. They are little healthy snacks, canapés for the festive season, additions to cheese and wine nights. I had mine for breakfast. A great alternative to having toast. Make them for your kiddies, they will love them. Make the night before and pack in your lunch box for breakkie on the go.
I know you will enjoy these.