Avocado Sweet Potato Toast

OUT WITH THE TOAST, IN WITH THE SWEET POTATOES. Swap out your bread for sweet potatoes to eat with your beloved avocados. The potatoes pair deliciously with the eggs and avocado and contain high levels of carotenes, fiber, and add an extra vegetable to your plate. 

 YAM OR SWEET POTATO? there is often times a lot of confusion around whether you are eating a yam or a sweet potato. You are most likely eating sweet potatoes from the grocery stores, as true yams are hard to come by. Yams come from the Disocoreaceae (night-shade) family  and are native to Africa and Southeast Asia. They are drier with a starchier flesh and darker bark-like skins. Sweet potatoes on the other hand are from a completely different family-- the Convolvulaceae family and are native to Central & South Americas & Caribbean.  Sweet potatoes  have a moister flesh and gold or copper skins.  Overall, sweet potatoes are better for you as they have higher carotenes, fiber, stronger lowering glycemic affect, and overall higher total micronutrients than yams. 

Ingredients

*ingredients marked with an asterisk are used for the pesto 

  • 1 medium sweet potato
  • 1 medium avocado, divided*  
  • 2 eggs
  • 5 mixed cherry tomatoes, halved 
  • 1 tbsp. fresh cilantro, roughly chopped (garnish)
  • Radish tops*
  • 1 small handful of dandelion greens*
  • 1 small handful cilantro*
  • 1-2 tsp. honey*
  • 1-2 tsp. jalapeno* (to taste)
  • 1 clove garlic*
  • 1/4 cup toasted walnuts (adds great flavor!)
  • 1-2 tsp. raw-unfiltered apple cider vinegar 
  • 1/2 cup olive oil* (add more to desired consistency)
  • Juice from 1/2 lemon (adding juice from a little orange is great too)
  • 1-2 tsp. salt (to taste) 
  • Fresh cracked black pepper (to taste)

How To 

  • For the peso: wash and blend all pesto ingredients in a food processor.  Blend to a smooth consistency and set aside.
  • For the toast: 
    •  Wash and slice sweet potato (no need to peel! adds nutrients) in half, horizontally. Stand each side on the now round/flat bottom of the sweet potato.
    • Take one of these pieces and slice vertically into "bread" like slices, about a 1/4 inch thick-- not too thin as they will not hold their shape, but not too fat as they will take too long to cook through.
    • Once sliced, pop slices into the toaster oven or lay flat in a toaster oven. Toast on the highest setting (you may have to repeat a few times) until the surface of each side is beginning to brown and the inside is tender when pierced with a fork. Depending on the strength of your toaster, it will take about 15 minutes. You can use the oven, if you are making a lot of toast at once.  
  • For the eggs: 
  • Poach eggs in almost boiling water for 3 minutes. While they are cooking, plate the sweet potato slices, spread pesto on top, and add slices of avocado to the side of the plate. Once eggs are ready (yolk still jiggles in the pot), using a perforated egg spoon, remove eggs and place on top of the toast. Top with cherry tomatoes, cilantro, salt, pepper, and red pepper flakes. 

Health Perks

INCREASED VEGETABLE INTAKE

vitamin a,c, b1, b2, b5, b6

EASY AND QUICK 

lowers glycemic effect 

GOOD FOR DIGESTION

glute and grain free 

fiber,potassium, phosphorus, niacin 

antioxidants (carotenoids)

PROTEIN

KID FRIENDLY 

DETOXIFYING 

MONOUNSATURATED FATS

SUPPORTS WHOLE-30 DIET