Everyone must have a favourite vegetable right?! One of my favourites (behind Kabocha Squash) are sweet potatoes; talk about the most versatile vegetable.
I’m using the term “sweet potato” here, but grocery stores also refer to these as YAMS! In Canada we refer to the flavourful, bright orange tuber as a yam, but in the US they are commonly referred to as a sweet potato. The “other” potato has a golden skin, paler flesh and tends to have a firmer, waxier texture. While this beige variety maintains the sweet flavour, it’s not quite as nutrient-filled as the softer orange variety which has a high beta carotene content. For more info on the difference between sweet potatoes and where yams originate from, The Kitchn has a good post.
Where have YOU had sweet potatoes or yams before?
Perhaps with chicken wings and beer at the bar, in a sweet potato casserole alongside Christmas dinner or mixed into a cozy and comforting curry. If you have not tried the African Peanut Stew or Yam Fries from my collection, you definitely should!!
BUT…… sweet potatoes are making a new debut. Whole grain, white, and sprouted grain breads are getting kicked to the curb (for now….) and sweet potatoes are sliding into their place. Sweet Potato toast has made an appearance on the food scene, and it looks like they are here to stay.
Not only is this concept EASY, it provides nutrients you wouldn’t typically see in regular bread. Sweet potatoes are filled with antioxidants and carotenoids which are very powerful in reducing the risk of eye disease and heart disease. The naturally occurring fibre and vitamin C are an added bonus.
Toasting your sweet potato is much faster than roasting a sweet potato in the oven. Two times down in the toaster and you are ready to chow down.
- 1 Sweet Potato / Yam
- Toppings of choice:
- peanut butter, banana, egg, avocado, sautéed peppers, cheese, salsa, goat cheese and dried cranberries, Greek yogurt with pomegranates
- Wash the outside of the sweet potato. You will be leaving the skin on, so you want to ensure that it is clean.
- Cut the sweet potato into ¼ inch slices (discard the first slice that has one side covered in skin)
- Set toaster at the highest setting, and toast sweet potato slices for two rounds. Toast a third time if needed. If you do not have a toaster, feel free to bake the cut sweet potato on 400 F for 20-25 min
- Finish with all your favourite toppings. Experiment making sweet and savoury toasts. You can enjoy these Breakfast, Lunch, Dinner, and Dessert!
Featured Toasts: Peanut Butter and Banana; Sautéed Red Peppers, cheddar cheese, and salsa; Fried Egg
Thanks to my UBC nutrition student Kate Stafford who helped with the content and photos in this post.