There have been predictable responses to these results, including comments about it being too hard to achieve a 10 per day intake, and I enjoyed this lighthearted Guardian commentary on the topic. I grew up with the Australian recommendation of 5 vegetable and 2 fruit serves a day, so 10 of both food groups isn't such a shift for me, especially as plant-based eating naturally gives a higher intake than meat-based diets. However, it can be tough to get enough serves in when you're busy and/or if buying food on the go. Thus, getting off to a good start at breakfast can make a big difference.
If you're a fan of savoury breakfasts, it's easy enough to sneak some vegetables (beans, tomatoes, mushrooms, spinach...) into your day then. Green smoothies are another easy option. However, I'm not a big savoury breakfast eater and it's still a bit too cold for me to routinely down green smoothies. I've previously shared recipes for sweet potato breakfast pudding and a sweet potato, berry and pecan breakfast bowl, but you really need to like sweet potato to enjoy those. Today's recipe gives an alternative for those of you who don't want sweet potato to be your dominant breakfast flavour. You'll know it's in this bowl, but it provides a subtle rather than strong presence. By topping the oats with fruit, you'll hit 2 fruit/vegetable serves early and be on track to fill your day with positive nutrition.
As my pictures show, I rounded this bowl out with a drizzle of chocolate syrup (the sugar free and vegan friendly Choc Shot variety). I thought it would photograph well, but you don't really need it and next time I would leave it off. Similarly, you can use whatever fruit you like rather than the banana I opted for.
Sweet potato overnight oats
Delivering a serve each of fruit and vegetables, this delicious bowl will set you up for the day
Author: Bite-sized thoughts
Approx. 1/3 cup / 30g rolled oats
Approx. 3/4 cup / 200g non-dairy yoghurt of choice (I used Alpro unsweetened soya-almond)
Approx. 1/3 cup cooked, cooled and roughly mashed sweet potato, cooked
Dash of ground cinnamon, nutmeg or mixed spice, to taste
Fruit of choice, to top
Breakfast-friendly chocolate syrup or nut butter, optional, to top
Combine the oats, yoghurt, sweet potato and spice in a bowl and mix well to combine. Refrigerate overnight.
In the morning, top with fruit and syrup / nut butter if using.
Submitted to Healthy Vegan Fridays.
How do you fit in your fruit/vegetable serves?