The Gym Team at my spa convinced me to try this new internet craze for a substitute for bread saying ‘it’s the best thing since sliced bread for a healthy breakfast or lunch’. Sweet Potato Toast they claim is a ‘great little food hack that is vitamin packed and a fantastic way to add a portion of veg and fibre to your lunch. And, despite being called toast, no bread is involved and so is, therefore perfect for gluten free or paleo diets.’
Hummous and Avocado-Topped Sweet Potato Toasts on the Bariatric Portion Plate
It also occurred to me that it could be good for bariatrics too – especially the ones who have trouble with tolerating bread and those who are gluten-intolerant. Sometimes a gluten-free cracker, cucumber slice, apple wedge or lettuce leaf just doesn’t it the spot. But it would need to be convenient and quickly prepared to satisfy those with a busy schedule.
I think this is something of a winner because it’s easy enough to prepare (once you master your toaster and timings); isn’t a processed food (whereas crackers even when gluten-free are and easily become slider foods); it’s sort-of portioned controlled; it lends itself to many savoury and sweet toppings; it’s also gluten-free, paleo-friendly and vegan; and is bursting with plenty of vitamins, minerals and fibre as well as being low GI. In the Bariatric Cookery test kitchen we’re somewhat hooked – just don’t make us choose which topping is our favourite!
And since it’s trending everywhere on social media you won’t be caught short of ideas to try …
HOW TO MAKE SWEET POTATO TOASTS
Please do read this first before trying for the first time – it can make all the difference between a successful attempt and a poor one. I have seen quite a few posts on the web that simply just say ‘it doesn’t work’ but it does, you just have to remember a few things and work with your toaster and timer!
- First of all choose your sweet potato with this end-use in mind. Nice largish potatoes work best because you can get a good many slices from them but do check the size of your toaster – will the slice fit in or will it need to be halved? Mis-shapen and curved sweet potatoes will mean fewer good slices but still can be used.
- Peel the potatoes if you like or leave the skin on but remember to scrub well. I prefer mine peeled but it isn’t essential.
- Slice vertically into 7mm/¼ inch thin slices with a sharp knife. Don’t be tempted to make them thicker – they won’t cook all the way through with this toaster method. If you inadvertently cut them too thick then Lucy found that if you prick them with a fork a few times and microwave on FULL POWER for 20-30 seconds before you toast then it seems to solve the problem. Prior-cooking in this way solves the problem of them being raw in the centre after cooking.
- Now all toasters vary in size, heat produced etc but you must turn your toaster all the way up to HIGH to cook these and to MAXIMUM TIME. The timer on mine lasts about 4 minutes (yours might be shorter or longer) – I generally need to cook mine at this level and timing TWICE – 8 minutes is the usual cooking time. We tried on several toasters and this was what we generally found but do a sample one on yours watching and noting the timing to get your optimal result. When Lucy tried this at home her ‘budget’ toaster only had a short timer and lower heat so she needed to press and toast the slices 3 times to get the ideal result.
- If you have used a long sweet potato and the slice sticks out a bit from the toaster during toasting don’t worry – just flip the slice over between toasting so that the whole slice gets an equal amount of heat.
- You may only want 1 or 2 slices at a time – again no worries – keep any spare slices in a ziplock bag in the refrigerator for up to 1 week.
- Any end pieces or too small pieces can be used in other dishes – I chop and throw them into soups, stews, casseroles and curries so no waste!
DID WE LIKE THEM?
Yes we did. We found them surprisingly firm but tender and dry not soggy – ever the sceptic, I had thought they might steam rather than toast. They look attractive enough tinged with brown colouring and have a tender texture and sweet flavour. It has to be said I don’t think I would go a bundle on eating them plain – they need a topping (but then I don’t go a bundle on a dry cracker either!).
Now this is where you can allow your imagination to run riot! Below we have suggested some savoury and sweet ideas but I’m sure you’ll think of more. Why not let us see your efforts and inspire others by leaving a comment underneath the blog?
SWEET POTATO TOAST SAVOURY IDEAS:
- Sliced, chopped or crushed avocado with optional dry-fried or poached egg and tomatoes
- Black beans and cheese with a little salsa if liked (pop under the grill/broiler to melt the cheese if liked)
- Tuna or chicken salad with chopped spring onions/scallions or snipped chives
- Dry-fried egg with with a little hot chilli sauce
- Scrambled egg topped with a sliced or smoked salmon if liked
- Roasted vegetables topped with an optional sardine or couple of anchovies
- Scrambled egg with a grilled/broiled slice of bacon
- Hummous topped with a few slices of red onion and some snipped chives
- Egg Mayonnaise – curried if liked
SWEET POTATO SWEET TOPPING IDEAS:
- Low-fat cream or soft cheese and low-sugar jam/jelly
- Low-fat peanut butter, sliced banana and nutmeg or cinnamon
- Low-fat and reduced sugar Nutella or other chocolate/nut spread with blueberries
- Sweetened Quark with sliced strawberries
- Low-fat soft cheese, sliced mango and a drizzle of Choc Shot or other sugar-free syrup