You may have noticed Facebook friends sharing videos of something called “sweet potato toast” over the past few months. That’s because “sweet potato toast” is a relatively new food trend but it’s one we support! Sweet potato toasts are simple to prepare, provide the body with several nutrients, and are equally filling and delicious! We love using purple sweet potatoes or orange sweet potatoes as our base for easy, healthy meals and snacks. Try preparing this in advance for go-to fuel around your workout! You can make sandwiches using two slices and easily pack them for traveling or a post-game snack for the kids.
Sweet potatoes are carbohydrate- and fiber-rich, offering the body sustainable energy for exercise. They are high in vitamins A, C, B5, B, E and minerals potassium and manganese. They make a great alternative to processed, refined white bread as they are nutrient-dense and have antioxidant and anti-inflammatory properties.
Macronutrient Components of Sweet Potato Toast: How To Build a Powerhouse!
When eating these sweet potato toasts before exercise, add carbohydrate-rich toppings such as fruits, vegetables and grains, for sustainable energy during your workout. When you have them after exercise, add both carbohydrates and protein to both replenish glycogen, your muscles’ energy stores, and jump-start the body’s recovery process.
Adding small to moderate amounts of protein is essential to help build and repair muscles. The body naturally and easily digests 15 to 25 grams of protein at a time. Try adding ¼ cup cottage cheese, refried beans, hummus or 3 oz of sliced turkey, tuna fish or shredded chicken to your toasts.
Small amounts of heart-healthy fat will help keep you satiated during your workout. Skip the creamy sauces and high fats meats, rich in saturated fat. Try plant-based, heart healthy unsaturated fats that digest much easier, such as avocado, tahini, nut butter, pumpkin seeds and low-fat cheese.
If you choose to put the slices in the toaster oven, bake them in the oven first as they take a considerable amount of time to cook. They can be stored in the fridge after they’re baked the first time, heated up in a toaster oven later, and then you could add the toppings.
We also noticed that some bloggers and cooks are putting their ¼-inch thick sweet potato slices in their regular toaster and cooking them that way. Here’s what an editor at Epicurious.com’s test kitchen did when she tried it and wrote about it. “Crank [the toaster] up to the highest setting and keep toasting until the surface of each slice is beginning to brown and the inside is tender when pierced with a fork. Depending on the strength of your toaster, it’ll take about 15 minutes per batch of sweet potato toast. With our old toaster…I had to press my sweet potato toast six times, even on the highest setting.” So, you might just be better off dedicating the time to the oven baking method!
1. Pre-heat oven to 425°F.
2. Wash potatoes and remove any brown, damaged spots
3. Cut length wise into ¼-inch slices, then place on non-stick baking sheet, or use a non-stick spray
4. Bake for 15 minutes or until potato is tender and lightly brown on the bottom.
5. Remove from oven and garnish with toppings
The Healthier Potato You’re Not Eating But Should
Fresh Spinach + Lentils + Curry
Lentils are rich in plant-based protein. Curry aids in digestion and contains turmeric, which has anti-inflammatory properties.
Red Pepper + Fried Egg + Lemon Pepper + Himalayan Salt
One egg nourishes the body with 7 grams of protein. Add a slice of cheese and you’ll have 14g of protein in no time, all on one toast! Mineral rich pick salt replenishes the body with essential electrolytes, especially post workout.
Roasted Carrots + Tahini + Fresh Basil
Tahini is a thick paste made of ground sesame seeds. Seeds are rich in fat It’s also rich in phosphorus, zinc, magnesium, iron, calcium, B vitamins and protein. Roasted heirloom carrots are antioxidant rich as they are high in vitamins C and A, important for the immune system and eye health.
Raw Almond Butter + Banana + Pumpkin Spice
Almond butter is rich in both protein and fat. When purchasing, check the ingredient list and look for one single word; almonds (and possibly salt.) If you have a sweet tooth, add natural sugars on your own by using whole food ingredients such as maple syrup and honey.
Make this crunchy with Crispy Bananas
Radish + Cucumber + Hemp Hearts
Slice the raw radishes and cucumbers thin, then sprinkle with the hemp. Hemp hearts contain protein, omega-3 and omega-6 fatty acids and are an excellent source of iron and vitamin E.
Herbed Goat Cheese + Dried Figs
This creamy fat is full of flavor with added herbs. Dried fruits boost the nutrient profile of the snack with a sweet, yet savory flavor.
– By Kate Moran RD, LDN, Sports Dietitian for the Minnesota Twins
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