Sweet Potato Toast with Plum-Cocoa Spread and Berries
Sweet potato toast with plum-Cocoa spread and berries - Fruity chocolate dream toast for breakfast. Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
Prunes add tons of potassium to this dish, which helps ensure balanced blood pressure, while the nuts provide plenty of omega-3 fatty acids, which have a positive effect on the heart and blood vessels.
If plums have too strong a taste of their own, you can also prepare the cream with dried dates.
(Percentage of daily recommendation)
| Calorie | 325 cal. | (15 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 58 g | (39 %) | ||
| Sugar added | 2.5 g | (10 %) | ||
| Roughage | 14.6 g | (49 %) |
| Vitamin A | 2 mg | (250 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 10.7 mg | (89 %) | ||
| Vitamin K | 20.6 μg | (34 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.2 mg | (27 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 44 μg | (15 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 12.3 μg | (27 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 60 mg | (63 %) | ||
| Potassium | 1,103 mg | (28 %) | ||
| Calcium | 84 mg | (8 %) | ||
| Magnesium | 50 mg | (17 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 53 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 29 g |
Ingredients
- Ingredients
- 3 ozs Prune
- 10 ozs Sweet potato
- 1 tsp cocoa powder
- 1 Tbsp ground Hazelnuts
- 1 pinch cinnamon
- 1 tsp Apple syrup
- 3 ozs Raspberries
Kitchen utensils
Preparation steps
Cover prunes with water and let them swell for about 30 minutes. Then pour off some water and mix finely with a hand blender.
Peel and wash the sweet potato and cut it into about 4-6 slices. Bake the slices in a preheated oven at 390°F for about 8-10 minutes.
Meanwhile, roast the nuts in a hot pan at medium heat for 3-4 minutes. Let cool down for 5 minutes. Then mix nuts, cocoa powder and cinnamon. Stir in plum puree and thick juice.
Wash the raspberries and dab dry. Spread the sweet potato slices with the spread, cover with raspberries and serve.
