Spring Swap - Yam Toast / by Shelby Stewart

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This spring we want to help you make some easy lifestyle changes which have a big impact. Sometimes we get in the habit of buying the same things over and over, forget the importance of variety, and therefore miss out on nutrient diversity which is the key to a well-balanced diet. Bread is a staple in many people’s lives. Some of it is super nutrient dense while some of it is not. We love bread and absolutely don’t think cutting it out cold turkey is something that you should do (unless of course you always feel like garbage after eating it), however, maybe consider occasionally swapping your morning toast for a couple slices of fully loaded toasted yams/sweet potatoes and seeing how you feel. Yam toast is a fun and cost-effective way to ensure you are getting mega nutrients, and is perfect for breakfast, lunch or dinner!

Why yams & sweet potatoes are awesome:

Okay, first of all, we need to clarify that yams and sweet potatoes are two different vegetables, though they look very similar! There are also different varieties of these two starchy veggies, however, all share a similar flavour profile that is starchy and slightly sweet making them perfect for your toast creations. We encourage you to mix it up and grab a few different varieties when you’re shopping - For this recipe we used a sweet potato and a yam.

Yams and sweet potatoes are very high in fibre and packed with nutrients. They are full of antioxidants, and vitamins C, A, B3, B5, B6, potassium, manganese, and copper.

Adding these starchy veggies into your life is sure to keep you glowing from the inside out!!


How to make yam toast:

  1. Cut your yam lengthwise into medium-thick slices.

  2. Toss the slices onto a baking sheet with a fat of your choice (coconut oil or ghee are best as they have a high smoke point).

  3. Roast the slices at 425F for approximately 40 minutes, flipping them once after the first 20.

  4. We suggest you make a bunch of slices and store them in the fridge for later. They are easy to throw in the toaster or frying pan for whenever heart desires.

  5. Add your toppings…. We teamed up with Mia Shettler (@the_wellth) and created some killer yam toast topper recipes to try!


Roasted Bananas + Walnut Lucuma Butter

What you will need:

1 Banana
Walnut Lucuma Butter (recipe here)
1 Tbsp Bee Pollen
Sea Salt

What to do:

  1. Slice your banana(S) length-wise and roast in the oven at 425F for 20 minutes, flipping once after 10 minutes. Throw them on the pan with your yams to be extra efficient!
  2. Spread a generous amount of nut butter on your freshly toasted yam slice(s) and top with the roasted bananas - We chose mash ours!
  3. Sprinkle with bee pollen and sea salt.

Crunchy Peanut Butter + Blueberry Chia Seed Jam

You will need:

1 Cup Blueberries
2 Tbsp Chia Seeds
1 Tbsp Lemon Juice
2 Tbsp Pure Maple Syrup

Crunchy Peanut Butter

What to do:

  1. Add berries to a small saucepan. Over medium-low heat, stir the berries until they start to breakdown. Stir frequently, approximately 5-7 min.
  2. Remove from heat & use a fork to mash the berry mixture until you achieve the desired texture.

  3. Stir in the fresh lemon juice & pure maple syrup.

  4. Add chia seeds & stir until well combined. Allow jam to thicken & transfer to a glass storage container or mason jar (you can store it in the fridge for 10-12 days).

  5. Spread a generous amount of peanut butter and freshly made jam on your toasted yam slice(s) and sprinkle with chia seeds.

Basic Roots Cashew Nut Cheese, Pea Shoots + Edible Flowers

What you will need

Basic Roots Cashew Nut Cheese
Pea Shoots
Edible Flowers
Sea Salt

What to do:

  1. Grab some Basic Roots cashew nut cheese - For our recipe, we used the pink peppercorn flavour! You can find Basic Roots products at Amaranth, and Community.

  2. Whip the nut cheese with a fork to get all the great spices sprinkled on top mixed in.

  3. Spread a generous amount on your freshly toasted yam slice(s).

  4. Top with pea shoots, edible flowers, and sea salt


Avo-Collagen Mash, Chilli Peppers + Cumin

We love avocado and we love collagen, so this was bound to happen….

You will need:

½ Avocado
1 Scoop Collagen Peptides
1 Tbsp Lemon Juice
1 Tsp Dried Chili Pepper Flakes
1 Tsp Cumin
Sea Salt

What to do:

  1. Mash collagen, avocado, lemon juice and a pinch of sea salt together
  2. Spread a generous amount of the avo-collagen on your toasted yam slice(s)

  3. Sprinkle with the chilli pepper flakes

  4. There’s lots of protein in the collagen however, we recommend adding an egg to the top of the mash for an extra kick of protein, and even more healthy fats!

 


We hope these toppings inspire you to make your own creations!

- Jamie & Mia

Yam Recipe & Photography by Jamie Owen
Topping Recipes by Mia Shettler (@the_wellth)