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breakfast bowl

Breakfast Sweet Potato Bowl

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Breakfast Sweet Potato Bowl

sweet potato breakfast bowl

I started making sweet potatoes for breakfast when I put myself on a week long grain-free challenge last winter. It left me feeling lighter, more alert and fully satisfyed so I wanted to share my favorite grain-free brekky with you!

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Now, I LOVE oatmeal and I eat it nearly every day for breakfast. I've always eaten it and I never get sick of the stuff. So needless to say, giving up my breakfast staple was my biggest concern while taking this break from grains. But, I found that I felt GREAT without it and this sweet, nourishing whole-food alternative was just as delicious, satisfying and maybe even more filling.

Along with feeling better, my week long grain-free experiment reminded me about the value of meal prepping. This recipe is SO convenient if you simply take the time to prep ahead (step-by-step directions below). Now, every 7 days or so, I cook off a batch of 6-8 sweet potatoes to enough throughout the week. This ensures that I have ready-to-eat whole-plant-foods on hand so I make better choices instead of going for the processed alternative.

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It's worth mentioning that as a whole-foods plant-based vegan, sweet potatoes are one of my staple foods, I have them at least a couple times a week but I never really thought about them for breakfast until recently. Sweet potatoes are a carbohydrate (read: energy) rich food that is high in pre-biotic fiber (especially in the skin), they're lower than regular potatoes on the glycemic scale and contain a ton of vitamins and minerals like beta carotene, vitamin C, manganese, copper, pantothenic acid, vitamin B6, potassium, dietary fiber, niacin, vitamin B1, vitamin B2 and phosphorus.

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When you top these golden beauties with a balanced ratio of fats, proteins and other micronutrients (from nuts, seeds and fruit) it's easy to see how this could be your healthiest meal of the day - but, don't forget to eat your greens though! I love how the cinnamon, nut butter and fruit play together flavor-wise - making this taste more like a sweet potato pie than anything else. So good!

Of course this recipe is FULLY customizable - I make recommendations below of my favorite combination but you can, and should, make it your own! I also love it because you can totally take it on the go - just wrap it in a few layers of tin foil and enjoy this fork-free treat anywhere)

PRO TIP: Make sure you add just the teeniest sprinkle of salt to your potato when adding your toppings - it will take the flavors to NEW heights!


Serves: 1 • Prep Time: 5 min (if cooking sweet potato a la carte, add 1 hr)


Recipe for One Serving

  • 1 cooked sweet potato
  • 1-2 tbsp. almond butter/tahini (I did a combo of both)
  • 1/2 tbsp. flax seed
  • 1-2 tsp. maple syrup
  • 1/2 banana
  • 1/2 tsp. cinnamon
  • 1/4 tsp. salt
  • OPTIONAL ADD-ONS: 1/4 cup mulberries, goji berries, blueberries, raspberries, almonds, walnuts, chia seeds, maca powder

If you're meal prepping/bulk cooking, start the night before by cooking your sweet potatoes so you have an easy morning routine - wash, dry and poke the skin of 4-6 large sweet potatoes with a fork.

Place them on a parchment lined baking sheet in a preheated 425*F oven for 45 minutes to 1 hour. Once tender, remove from the oven and allow to cool on top of the stove. After that, you can store them in the fridge for up to one week.

In the morning, you can enjoy the potato cold, at room temp but I would recommend preheating your sweet potato in the oven (10-15 minutes at 350*F does the trick) or in the microwave (2-3 min on high), if you use one.

Slice the potato open length-wise and place in a shallow bowl or on a large plate - spread the nut butter over both sides and allow it to melt slightly with the heat of the potato. Add the rest of your toppings/spices in whichever order you so choose. Enjoy immediately or wrap it in tin foil as a nourishing on-the-go breakfast/lunch/dinner - and don't forget to eat the skin!

 

LOVE THROUGH FOOD, LIVECLEAN KITCHEN

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Carrot Cake Oatmeal with Cashew Cream Cheese Icing

carrotcakeoatmeal

Just in time for Spring! I love having something warm and nourishing in the morning and nothing is more nourishing than...cake. But really though, carrot cake is my jam. I would eat it for breakfast if I could (I even made a muffin recipe so that it wouldn't seem so crazy) but this oatmeal bowl miiiight actually be closer to the real thing. It's chock full of all the good stuff - raisins, carrot, pineapple, coconut and I even include a cashew cream cheese recipe below if you want to take it over the top.

Healthy, filling and absolutely indulgent - enjoy this breakfast anytime of year. 

P.S - I have an insane overnight version of this recipe in my Make-Ahead-Mornings Breakfast e-book - download it for FREE today by entering your email at the top of the site!

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CARROT CAKE OATMEAL

  • 1/2 cup old fashioned oats (or sub quick cooking steel cut oats)
  • 1/2 cup peeled + grated carrot plus 1 tbsp. for garnish
  • 1 cup coconut milk (sub water)
  • 1/2 cup fresh or frozen pineapple *optional
  • 1/4 cup raisins *optional
  • 2-3 tbsp. coconut sugar (omit or sub maple syrup/sweetener of choice)
  • 1-2 tbsp. coconut flakes
  • 1-2 tbsp. chopped walnuts (sub any other nut or nut butter)
  • 1 tsp. cinnamon
  • 1/2 tsp. nutmeg, cardamom, vanilla powder *optional 
  • 1/2 tsp. sea salt

CASHEW CREAM CHEESE ICING

  • 1/2 cup cashews, soaked overnight or for at least ten minutes in very hot water
  • 1/4 coconut milk
  • 1/2 cup water
  • The juice of half of one lemon
  • 1 tsp. nutritional yeast
  • 1/2 tsp. vanilla powder
  • 1/4 tsp. salt

METHOD

To make the oatmeal:

In a small sauce pan begin heating the milk on medium as you peel and grate your carrots (one very large carrot was enough). Add the oats, carrots, raisins, pineapple, coconut sugar and spices to the simmering milk and stir frequently, cooking until the carrot is soft and tender and the oats have absorbed most of the liquid - apx. 5 minutes. f you like your oats more runny add more liquid. 

Transfer the oats to a bowl and top with walnuts, more raisins, coconut and the reserved raw grated carrot. You can also add more cinnamon, coconut sugar or more pineapple. To take it over the top, blend up some cashew cream cheese icing (method below)!

To make the cashew cream cheese icing, add all ingredients to a blender and blend for at least one minute on high. The mixture should be totally smooth and pretty runny. There will be plenty left over (you need to make a reasonable amount in order for it to blend properly) but you can use it as you would a sweetened cream cheese on toast, bagels or any pastry. It stores in the fridge for a few days and thickens up a bit so it should get to a spreadable consistency using these ratios after sitting overnight.

 

LIVE IN THE LIGHT, LIVECLEAN KITCHEN

 

 

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Coconut Quinoa Breakfast Bowl with Roasted Figs

coconut quinoa breakfast porridge with roasted figs

I am back! Moving across the country and diving back into 'reality' head first has proven to be very different and much more exhausting than my idealistic mind had dreamed of. It has always been my goal to be honest and real here on LCK, so while I am still in the throws of finding my way I ask for your support, understanding and patience as I might be at a 'slower roll' than usual with recipes, inspiration and more. 

Now that that's out of the way I really am excited to share this recipe with you because i have been dreaming of testing and posting it for the last month! I developed this energizing breakfast based off a dish I had at a cute little cafe in Santa Fe, NM on our way across the U.S last month. I LOVED the nutrient profile and unique flavor combination but wanted to make it my own with coconut milk and cardamom - so here is my take.  

I cook protein loaded quinoa with creamy, sweet coconut milk and spices to create a warm, nourishing base to nestle sweet and plump roasted figs, antioxidant rich berries and crunchy toasted nuts. This is all topped with tangy coconut yogurt that balances the flavors perfectly.

As with all my breakfast meals I look for a balanced ratio of proteins, carbohydrates and healthy fats because that will leave you feeling fully satisfied and ready to start your day. A bowl like this gives you sustained energy, a boost of protein and a kick of micronutrients and it's great for mornings where you want something slightly more elevated than your old breakfast standards -oats, cereal, granola, avo toast, pancakes. Yes, roasting figs make be a little 'extra' and it may take a bit more time but trust me, it's so very worth it.

As always, let me know how you customize this recipe - it's so easy to top it with whatever you're craving and I can imagine any number of things would be amazing piled atop this creamy quinoa porridge - raspberries, coconut flakes, goji berries, etc.


Serves: 2 • Cook Time: 20 minutes


Quinoa Porridge

  • 1/2 cup quinoa (I used a multi-color variety but white or red quinoa will work nicely here as well)
  • 1 cup coconut milk from a can (or tetraback for less creamy consistency)

NOTE: If you're in a colder climate, the fat solids and liquid from the coconut milk will be separate in the can. You'll need an homogenous mixture for this recipe - simply pour the entire contents of the can into a small pot and simmer on medium heat while using a whisk or fork to combine. Once combined, pour the mixture into a storage vessel, measure out your required amount and use the rest to pour over the porridge or in a smoothie or over granola!

  • Maple syrup to taste (I used 1-2 tbsp.)
  • 1/2 tsp. cardamom (you can sub cinnamon or vanilla)
  • Pinch of pink salt

Roasted Figs

  • 8-10 dried figs (I used both blonde and mission varieties)
  • 1/2 tsp. coconut oil
  • 1 tbsp. maple syrup

Toppings

  • Spinkel of toasted slivered almonds
  • Dollop of coconut yogurt (or sub any type of plant-based yogurt or even coconut cream, aka a bit of the solids from the coconut milk can)
  • Handful of blueberries
  • Splash of coconut milk
  • Sprinkle of cardamom and pink salt

Method

Preheat your oven to 375*F. Add quinoa, coconut milk, maple syrup, cardamom and salt to a small pot off the heat and stir to combine. Simmer on medium heat for about 15 minutes or until the quinoa is tender and fragrant, stirring every few minutes. The quinoa should absorb most of the coconut milk without being overly dry, if it dried out too soon, add more liquid.

While the quinoa is cooking, remove the stems from the dried figs and slice them in half so that the seeds are exposed. You can also use fresh figs if they are in season although the roasting time will be longer. Add the figs to a silpat or parchment lined baking sheet. Massage them with coconut oil and maple syrup and cook in the over for 10-12 minutes until they are plump, fragrant and caramelized.

NOTE: Allow the figs cool for at least 5 minutes before plating so the sugars have a chance to harden, otherwise they might have a "tacky" texture.

Add the cooked quinoa into two bowls and top with the roasted figs and all other desired toppings. 

 

LIVE IN THE LIGHT, LIVECLEAN KITCHEN

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Sweet Zucchinni Protein Breakfast Bowl

I've wanted to post this recipe for a while but I've put it off, because, well, this delicious dish is hard to make *look* pretty ... and when describing it, it doesn't exactly *sound* delicious either BUT LISTEN, it's great, just try it, just trust me, I promise! You'll never even notice the zucchini but you'll love how full and satisfied you'll feel and you just won't believe and tasty this bowl is!

I have a love affair with zucchinis - and let me tell you why...

1. They are super cheap (we grow our own in the summer)

2. They are nutrient dense (B vitamins, magnesium are two of my favorites for balancing hormones) 

3. They are absolutely flavor neutral, which leads me to my next point...

4. They are a great bulking agent for a huge variety of dishes like this breakfast bowl - not to mention soups, stir fry and YES, even smoothies (in place of frozen banana). 

YES, that's right - zucchini isn't just for savory dishes! I am telling you, you are going to love it as an addition to your breakfast bowls because it bulks them out with healthy fiber and plant nutrients ... bigger bowl of food = happier tummy. Look at it this way - If you can get a vegetable worked into your morning meal without even knowing it's there flavor wise - why wouldn't you give it a try? 

I up the anty even more by using quinoa AND oatmeal for a boost of grain-free protein (quinoa is actually a seed) but you can of course use full-on oats here, no judgement. Alternatively, you can use only quinoa (if you're gluten free or paleo-based, for example) - just be sure to add flax or chia or else it will stay far too watery, especially with the addition of the squash. 

You can flavor this bowl anyway you like but I include my favorite mix of warm, spicy sweetness below. 

HOT TIP: *If* you're still like - WOAH, I kinda want to try this but I think you're bat shit crazy for putting squash in oatmeal...you can use half a small grated zucchini and half a mashed banana to ease you into the idea. 

Let me know if you give this a try, you brave, brave soul! 


Serves: 1 • Prep Time: 3 minutes • Cook Time: 6 minutes


  • 1 small zucchini, grated (option to peel if you wish)
  • 1/2 cup cooked quinoa
  • 1/4 cup old fashioned oats
  • 1 -1.5 cup plant based milk or water
  • 2 tbsp. maple syrup
  • 1 tbsp. ground flax OR chia seeds
  • 1/2 tsp. cinnamon, vanilla, cardamom 
  • 1/4 pink salt
  • TOPPINGS: I used sliced banana, walnuts, pumpkin seeds, hemp seeds, almond butter

1. Grate a small zucchini directly into a small pot with the oats, quinoa, flax seeds, maple syrup, seasonings and plant milk.

2. Stir to combine and put the mixture on med-high heat. Stir frequently for 5-6 minutes or until the zucchini is tender. If you notice your mixture getting too thick for your liking before the zucchini is totally cooked, add more plant milk or water and continue to stir.

3. Pour the cereal into a bowl and top with your favorite flavorings - I include what I added above but you could just as soon add fresh mango, berries, pear, apple, almonds, raisins, etc. Yum!

 

LIGHT & LOVE, LIVECLEAN KITCHEN

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