Autumn Morning Toast

When Toast Tuesday falls on International Coffee Day we make autumn morning toast. Fold pumpkin pie spice, vanilla extract, and vanilla coffee grounds into our whipped farmer cheese and spread over toasted sweet potato. Top each slice with brûléed banana and an almond butter drizzle. Once the toast is complete, cuddle up with a book and a warm cup of coffee.

More Sweet Potatoes Please

While it’s true that potatoes are carbohydrate-rich vegetables, sweet potatoes contain complex, not simple, carbohydrates. Complex carbohydrates are released as energy slowly and over time, which means they provide sustaining energy and won’t cause your blood sugar to spike (then crash).

  • More than four times the RDA of vitamin A (in the form of beta-carotene) – vitamin A is crucial for eye health, as well as a strong immune system and healthy bone development.
  • 35% of daily recommended amount vitamin C. Vitamin C not only supports immune health, it also helps the body make collagen, which is used throughout the body for tissue and ligament repair (and more!)
  • About half of the RDA of manganese – manganese helps regulate blood sugar and supports the proper function of the thyroid (which can help keep your weight in check).
  • A good dose of magnesium – magnesium supports heart and blood vessel health (as well as quite a few other things), but it also promotes relaxation and helps combat stress and anxiety.
  • They’re also a good source of potassium, vitamin D, vitamin B6, and biotin. Add that to the four grams of heart-healthy fiber and nearly three grams of protein.

Your Gut Matters

Eating habits also play a role in mental health. Research has shown that probiotic-rich foods decrease anxiety and boost the mood. That makes kefir a great wellbeing tool because it contains 12 live and probiotic cultures. Psychiatrist James Greenblatt explained that “‘the gut is really your second brain. There are more neurons in the GI tract than anywhere else except the brain.’” As research continues to develop, it’s becoming more and more apparent that there is a link between the gut and the brain. What was once suspected as one-way communication (brain to gut) is now understood to be more of a two-way system. Thus, the health of our gut may directly impact the health of our minds.

Prebiotics + Probiotics = a Healthy You

Prebiotics are non-living, non-digestible carbohydrates naturally found in a variety of foods. Your body actually can’t digest prebiotics, so they’re what probiotics feed off of to remain actively working in your digestive system. They help the digestive system by promoting the growth of good bacteria. Prebiotics and probiotics work together in balance to make sure our digestive system stays on track and regular. Research has found that consuming a variety of prebiotic and probiotic food sources may improve your body’s natural functions, including both your immune and digestive system.

Servings: 2-4


  1. Toast sweet potato slices (1/2 inch thick) and roast in the oven till slightly softened and toast in the toaster for some crunch.
  2. Mix spices, coffee, and vanilla extract with farmer cheese and whip together till smooth. Slather over toast.
  3. Place banana slices on a baking sheet, sprinkle with coconut sugar and brûlée with a kitchen torch. Top on the kefir coffee spread.
  4. Drizzle the top of this toast with almond butter.