My family is more of the pumpkin pie kin. Sweet potatoes are left for marshmallow-topped casseroles. No shame there.

Recently, I’ve been craving them all the time. For instance, in granola or buried under a mound of chickpeas, Mediterranean style.

But I’ve yet to thrust them into the breakfast scene. And if there’s one nutrient-packed root veg that deserves the morning spotlight, it’s this guy.




Sweet potatoes are a powerhouse when it comes to nutrition.

They’re rich in beta carotene and vitamins A and C, and they act as an anti-inflammatory in the body. One large potato provides 4 grams protein, 6 grams of fiber, and just 162 calories. So, indulge away my friends. Indulge away.




These oats require just 7 ingredients and about 30 minutes start to finish. And, if you bake (or microwave) your sweet potatoes ahead of time (like me!), it’ll go even faster and you’ll always have some on hand to add to your morning oats or a quick soup.

Though I made this version with rolled oats, I included notes for using steel cut oats as well. You can also find my other steel-cut oat recipe here served with brown sugar pears, as well as my favorite Creamy Pumpkin Oats with Blueberries.

So many oats, so little time.

To give this dish a more indulgent “sweet potato pie” feel, I topped it with my Pumpkin Maple Pecan Granola! But of course, it would be just as delicious with any granola and a few roasted or raw pecans or walnuts.




These oats scream fall. They’re:

Warm
Comforting
Perfectly sweet
Cinnamon-infused
Loaded with sweet potato flavor
Simple
Healthy
Creamy with a bit of crunch from the granola
& Perfect for chilly fall mornings

If you make this recipe, be sure to take a photo and tag it #Cooks Network on Instagram! We try and look at every photo you guys post, and it always makes our day when we see what you’re cooking up. Cheers, and happy fall!


PREPARATION


To roast your sweet potato, preheat oven to 400 degrees F (204 F) and cut a sweet potato in half and lightly coat with olive oil. Place flesh side down on a foil lined baking sheet and bake for 20-25 minutes or until soft and tender. This will depend on your size of potato. (Alternatively, pierce a few times with a fork and microwave for 4-5 minutes until tender.)

Once done, pull potatoes out of the oven and start your oats (see notes for steel cut directions). Bring water to a boil in a small saucepan. Once boiling add your oats and reduce heat to medium. Continue cooking until the oats have absorbed most of the water - about 5 minutes - stirring frequently.
In the meantime, mashed your sweet potato and measure out roughly 1/2 cup. Set aside.

Once your oats are just about done cooking (~5 minute mark), stir in sweet potato puree, sweetener of choice, cinnamon and flax seed and stir to combine. Taste and adjust flavor/seasonings as desired. To thin, add a splash of non-dairy milk (such as almond).

Divide oats between two serving bowls and sprinkle with Pumpkin Maple Pecan Granola (or roasted pecans). Add a drizzle of honey for more sweetness. Enjoy immediately. Best when fresh.

Notes

*To make this recipe with steel-cuts oats, add 3/4 cup raw steel cut oats to 1 1/4 cup boiling water, reduce heat to simmer and cover. It's recommended to cook for up to 25 minutes, but I prefer mine with a little more texture and only cook them for 15 minutes until they've just absorbed the water. If you prefer softer oats add 1/4 more water in the beginning and continue cooking until the 20-25 minute mark.





INGREDIENTS


1 cup rolled oats, GF for gluten-free eaters (see instructions for steel-cut oats)*
1 3/4 cups water
1/2 cup sweet potato puree (~1 small potato | see below for roasting instructions)
2-3 Tbsp brown sugar, maple syrup, or other sweetener of choice (like date paste)
1/2 tsp ground cinnamon
optional: 1/2 Tbsp flaxseed meal
3 Tbsp Pumpkin Maple Pecan Granola (or sub roasted pecans)



NUTRITIONAL INFORMATION

Serving size: 1 bowl (1/2 recipe) Calories: 253 Fat: 8.8g Saturated fat: 1.5g Carbohydrates: 55.9g Sugar: 15.7g Sodium: 22mg Fiber: 8g Protein: 9.7g



SWEET POTATO HEALTH BENEFITS


Diabetes

Sweet potatoes are considered low on the glycemic index scale, and recent research suggests they may reduce episodes of low blood sugar and insulin resistance in people with diabetes.

The fiber in sweet potatoes is also important. Studies have shown that people with type 1 diabetes who consume high-fiber diets have lower blood glucose levels, and people with type 2 diabetes have improved blood sugar, lipids, and insulin levels. One medium sweet potato with the skin on provides about 6 grams of fiber.

Blood pressure

Maintaining a low sodium intake helps keep a healthy blood pressure. However, increasing potassium intake may be just as important. According to the National Health and Nutrition Examination Survey, fewer than 2 percent of American adults are meeting the daily 4,700-milligram (mg) recommendation for potassium. One medium sweet potato provides about 542 mg.

High potassium intake is linked to a 20 percent decrease in the risk of death from all causes.

Cancer

According to a study conducted by the Harvard School of Public Health's Department of Nutrition, among younger men, diets rich in beta-carotene may help protect against prostate cancer. Beta-carotene may also protect against colon cancer, according to a Japanese study.

Digestion and regularity


Because of its high fiber content, sweet potatoes help to prevent constipation and promote regularity for a healthy digestive tract.



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