Warm and nourishing sweet potato shake
Clean, plant-based, warm, nourishing and packed with nutrients - add this sweet potato shake to your winter breakfast rotation for better health and digestion.
Over the years my recipes have become more and more influenced by Ayurveda, because the more I lean into it, the better I feel.
One of the cornerstones of an Ayurvedic diet is favoring warm foods over cold, as warm food is generally digested better than cold - and digestive strength is everything when it comes to your health.
While I do love a nourishing bowl of soup or stew, this week, I wanted to try something new.
Enter the warm (or room temperature) shake.
Made with delicious sweet potato, coconut milk, zucchini, dates, warming spices and tahini - this shake isn’t just a delight to eat, but it’s actually incredible for you.
Here’s a breakdown of all the healthy things I love about it -
-Sweet potatoes are a great source of a lot of things, especially vitamins A and C, fiber and important antioxidants that protect the body from free radical damage and chronic disease. In the fall months (aka right now) they’re in peak season, which makes them even more delicious and nutritious.
-Including a bit of frozen zucchini instead of frozen fruit allows for a creamy texture, without the sugar. It’s also much easier to digest than most fruits, since fruits don’t digest well when combined with other foods.
-It contains cardamom, cinnamon and fresh ginger - all of which are incredible for helping wake up and ignite the digestive system.
-It includes Maca root powder, a very powerful adaptogen (and one of my favorites) with wide-ranging benefits - from increasing libidos and general energy to improving moods by helping the body adapt to stressful situations and environments. It also has a sweet and nutty taste, which I love, that’s perfect for smoothies, oats, energy balls, etc.
-Adding a tablespoon of tahini gives the shake a boost of healthy fats, vitamins and minerals. But even cooler, is that 50% of the fat in tahini comes from monounsaturated fatty acids, which have anti-inflammatory properties and have been linked to a reduced risk of chronic disease.
And here are a few tips before you set out to make it, that will help you get the most out this shake - from a flavor and health perspective.
First, I liked to use unsweetened canned coconut milk - full or half fat - since I find it to be the most flavorful. This brand is what I prefer, since there are no gums or anything like that, which can irritate the stomach. The ingredient list is simple - coconut milk and filtered water.
Second, I like to use fresh ginger and turmeric root. You can use ground turmeric and ginger, but fresh is best - from a taste, color and flavor perspective.
Finally, the added vanilla and 1-2 dates (or maple syrup) should be used, if only because the shake is fruit-free and this elevates the taste quite a bit.
Check out the full recipe below, and enjoy it in good health! Hope you love it as much as I do!
Warming Sweet Potato Shake
Prep Time: 60 minutes | Cook Time: 2 minutes | Yields: 1-2 servings
Ingredients:
1/4 cup full or half fat coconut milk
3/4 cup room temperature filtered water
1 small sweet potato (or 1/2 a large one), roasted and skin removed
1/2 cup frozen zucchini
1 tsp ground cinnamon
1 small knob of fresh turmeric
1 small knob of fresh ginger
2 dates or 1 tbsp of maple syrup (or a few drops of liquid stevia for a completely sugar-free option).
1/2 tsp of ground vanilla bean powder or 1/4 tsp alcohol-free vanilla extract
1 tsp maca powder
1 tbsp raw sesame seed butter (tahini)
Optional toppings: toasted coconut flakes, chopped nuts and seeds, additional sesame seed butter, bee pollen.
Directions
Add all ingredients, except sesame seed butter and your toppings, to a high speed blender. Begin to blend on a low speed, then gradually increase to high and blend until completely smooth.
Once smooth, add your sesame butter and blend on a low speed for another 5-10 seconds.
Pour into a cup, add toppings if you’d like, and enjoy!
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