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  • Writer's pictureCassie

Spiced Sweet Potato & Apple Breakfast Bowl

sweet potato breakfast bowl

I recently took a workshop called Embracing Your Cycle that went in depth about all things menstrual cycle, particularly how our diet can support our body as we go through the phases. The past few months I find myself revisiting my notes, especially when I’m in my luteal and menstrual phases, and selecting recipes that either include foods high in nutrients that support each phase or that are prepared in a way that supports digestion. I’ve started gravitating towards the same recipes every month, so I thought I’d share one of my favorites today.

During the menstrual phase, eating foods that are easy to digest and blood building are key. My favorite breakfast during this time is a warm bowl of Spiced Sweet Potato & Apples. The steamed and mashed sweet potatoes are easy to digest, go great with almond butter and nut toppings, and satisfies my sweet tooth.

I created this recipe through trial and error, trying to recreate something I ordered from Model Meals years ago (RIP!). I included instructions to steam sweet potatoes in an Instant Pot, but you can also use a regular steamer insert on your stovetop. When I made this today, I used a Chai Spice Blend I found in The Wholesmiths cookbook. It’s a blend of cinnamon, ginger, allspice, nutmeg, clove, and cardamom - I am sure it would be easy to find similar recipes if you’re interested. Regular cinnamon and pumpkin pie spice is also just as delicious.

Enjoy, and give yourself a break this week! You deserve a rest.

Spiced Sweet Potato & Apple Breakfast Bowl


  • 2 sweet potatoes

  • 1 tb ghee

  • 1 tsp cinnamon

  • 1 tsp pumpkin pie spice or chai spice blend (ginger, nutmeg, allspice, cardamom)

  • Splash of vanilla extract

  • 2 apples, cored & diced

  • ½ cup coconut milk or almond milk (use more or less to your liking)

  • Toppings: fresh berries, coconut shreds, nuts (almonds, pecans, or walnuts work best), chia or flax seeds, raisins or dried cherries, nut butter


  • First, make the sweet potatoes: Place the rack in the Instant Pot and add water.

  • Scrub the sweet potatoes until skins are clean, and place them on top of the steaming rack. Pierce multiple times with fork.

  • Cover and place vent on the lid to "sealing". Set on "pressure" program and set the time for 15-25 minutes depending on thickness

  • When finished, allow the pressure to reduce naturally (can take up to 25 minutes).

  • While the potatoes are cooking, saute diced apples and 1 tsp ghee. When soft, add the 2 tsp spices and toss for 30 seconds before turning off the heat.

  • After the potatoes cool, you can scoop out the flesh or leave some skin (I like to do half and half).

  • In a medium sized bowl, mash potatoes with an immersion blender (or by hand if you prefer a chunkier texture). Add almond milk, 2 tsp ghee, and vanilla extract, then blend/mash to desired consistency.

  • Fold the spiced apples into the mashed sweet potatoes. Divide into bowls approximately 1 cup each.

  • Top each bowl with almond butter, additional fruit, chopped nuts, and any other desired toppings.

  • Enjoy hot or cold!

cooking with immersion blender
Happy mashing! ;)


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