How to prepare a boiled sweet potato recipe for breakfast?

It was 6 in the morning.

Rain was pouring as if it was not going to stop at all. And within no time, our schools also announced a holiday (YIPPIE!)

So, that morning was different than usual. There was no juggling between homework and breakfast, no arguments with my sister on who would get more pocket money. It was peaceful.

As we were indulging in this beautiful morning lying on our grandmother’s lap, she slowly whispered – “shall we prepare boiled sweet potato recipe today?”

And we agreed instantly.

You may wonder why? Because it is just delicious. It reminds me of my childhood and how my grandmother prepared it with all the love.

Today, I want to share this sweet potato recipe for breakfast so that you can kickstart your day with this nutritious delicacy.

Besides the recipe, I will also share the benefits and nutrition these sweet potatoes offer.

So, let’s begin.

Boiled sweet potato recipe for breakfast

“Can I eat sweet potato for breakfast?”

If this question has ever wandered into your mind, the answer is yes.

So, let’s learn how to prepare a sweet potato Indian recipe.

Ingredients required:

1. Sweet potatoes – 3 to 4 medium-sized (if you have more family members, you can take more sweet potatoes accordingly)
2. Coconut – 1
3. Jaggery – 1 to 2 tbsp (you can add more depending on your preference for sweetness)
4. Crushed cardamom – 1 to 2 (In place of whole cardamom, you can also use the cardamom powder)

Step-by-step guide:

Preparation of sweet potatoes

1. Wash and rinse 3 to 4 medium-sized sweet potatoes with water to remove the surface impurities.
2. After washing, do not peel them. This is because the skin of sweet potatoes is a rich source of fiber and potassium (that you can get if you boil them along with the skin)
3. Next, take a vessel and add the water that is sufficient to cover the sweet potatoes. (Tip: If you want to reduce the boiling time of sweet potatoes, you can cut them into pieces and then boil them).
4. Add a pinch of salt to the water to enhance the taste of the sweet potatoes.
5. Once the water starts to boil, add the sweet potatoes, cover it with the lid, and cook for 15 to 20 minutes.
6. After 15 minutes, check whether the sweet potatoes are cooked and turned softer by inserting a knife or a fork. Once done, drain off the water and let the sweet potatoes cool down to room temperature.

When it comes to food combinations, sweet potato and coconut milk have their own place.

You ask why?

Because they complement each other in taste, flavor, and texture.

So, let’s learn how to prepare fresh coconut milk.

Preparation of coconut milk

1. Take a coconut and break it open with the help of a knife or a hammer (collect the water that you get while you break open the coconut and drink it because it is nutritious in nature and deserves to be consumed)
2. Then, take a knife and remove the coconut flesh from its outer shell.
3. Once you have the coconut pieces, remove its skin using the knife (You can keep the skin or remove it, as per your preference. It doesn’t affect the final product)
4. Then, chop the coconut into fine pieces and put them into a mixing jar. Add the water until all the coconut pieces are covered. (Tip: Add enough water to blend the coconut pieces and not in excess to get thicker and creamier coconut milk).
5. After blending, pour the mixture through a filter to separate the coconut milk. Press the coconut mass that collects on the filter using a spoon to extract the remaining coconut milk.
6. If the texture of the coconut milk is too thick, you can add half a cup of water through the same filter containing coconut mass. This way, you can get the required consistency of coconut milk.

Bravo! Now you have the two main ingredients ready for your mashed sweet potato recipe

Now, let’s move on to the next steps.

1. Once the sweet potatoes are cooled down, remove their skin and keep it aside.
2. Take the freshly prepared coconut milk in a bowl and add 1 to 2 tbsp of jaggery. This is optional if the sweetness of sweet potatoes is sufficient for you. If not, you can add the jaggery.
3. Then comes my favorite spice – cardamom. You can crush 1 to 2 cardamom and add to the coconut milk for the extra punch of flavor. You can also use cardamom powder (1/2 tsp) instead of whole spice.
4. The next step is to serve sweet potatoes with the coconut milk. Take a plate or a bowl, add sweet potatoes, pour the coconut milk over them, and enjoy this boiled sweet potato for breakfast.

So, if someone asks you – “what is the healthiest way to eat sweet potatoes?” , hand over this recipe to them, and they will thank you!

If you are looking for other healthy breakfast options, you can try this recipe.

Now, let’s know what benefits sweet potatoes have to offer.

Benefits of eating sweet potatoes for breakfast

Better eye health:

Sweet potatoes are a good source of beta-carotene (antioxidant), which converts into Vitamin A in your body and helps to develop light-detecting receptors. Hence, adding sweet potatoes to your diet keeps your vision system in check.

Better gut health and aids in weight loss:

Sweet potatoes are rich in dietary fiber and phytosterol that help to prevent digestive issues, including constipation and gastric ulcers. Thus, improving your gut health and digestive system.

Additionally, the higher fiber content of sweet potatoes also aids in weight loss as these take longer to digest, keeping you satiated for a longer time.

Recommended for diabetic patients

The nutritious sweet potatoes have a lower glycemic index as they do not spike up the blood sugar level after consumption – thanks to the fiber in them. However, if you have diabetes, it is recommended to consult your doctor and nutritionist before you include boiled sweet potato recipes or any other sweet potato dishes in your diet.

Improved immune system and protection against cancer

Sweet potatoes are rich in micronutrients such as Vitamin C, anthocyanins, and beta-carotene that act as antioxidants and fight against inflammation by removing free radicals. Also, they promote the healing of wounds and prevent flu and certain cancers.

Now, let’s look at nutritional profile of sweet potatoes that explains why it is one of the healthiest vegetables.

Boiled sweet potato nutrition

The following is the nutritional profile of boiled sweet potato (100g)

Calories	76g
Dietary fiber	2.5g
Total carbohydrates	17.65g
Protein	1.36g
Fat	0.14g
Water	79.81g
Vitamin C	12.7mg
Vitamin E	0.94mg
Vitamin B (Thiamine, riboflavin, niacin, folic acid, and B6)	0.809mg
Potassium	229mg
Magnesium	18mg
Calcium	27mg
Sodium	181mg
Iron	0.72mg