Sweet potato and hazelnut porridge with dates

Target: Energy-rich, filling breakfast for mild intestinal regulation

Cultural style & diet type: European-Oriental / vegetarian

Region: Central Europe & Middle East

Diet: gluten-free, vegetarian, dairy-free, cinnamon-free, high in fiber

Suitability: for morning lack of energy, sluggish digestion, constipation

🧬 Biochemical effect

Goal: Satiety & intestinal regulation through soluble fiber & natural sweetness

Mechanism: Sweet potato provides complex carbohydrates, dates have a mild bowel-regulating effect, chia seeds promote peristalsis, and vanilla/tonka bean has a calming effect.

Active ingredients: beta-carotene, potassium, soluble fiber, mucopolysaccharides, magnesium

🥣 Ingredients (for 1 serving)

ingredient	Crowd	Effect
Boiled sweet potato	150g	long-chain carbohydrates, rich in fiber
Hazelnut butter or almond butter	1 tsp	healthy fats, satiating, anti-inflammatory
Dates (finely chopped)	2 pieces	mild laxative, sweet, rich in potassium
Chia seeds	1 tsp	swelling, promotes peristalsis
Vanilla powder or tonka bean	prize	calming, aromatic
Hot water	100–150 ml	creamy consistency, activation of the chia seeds

👩🍳 Preparation – step by step

1. Peel and cook sweet potatoes until soft (prepared or fresh)

2. Place in a bowl with the puree, dates, chia seeds & vanilla/tonka bean

3. Add hot water gradually

4. Roughly mash with a fork or puree (depending on the desired consistency)

5. Serve warm – for maximum intestinal tolerance

⏱️ Preparation time: approx. 10 minutes for cooked sweet potato

🥣 Servings: 1

🥶 Storage: 1 day in the refrigerator possible, better enjoyed fresh

🧪 Macro- & micronutrients (approx. per serving)

macro	Crowd
Carbohydrates	approx. 30 g
protein	approx. 3 g
Fat	approx. 6 g

Micronutrient / active ingredient	Effect
Beta-carotene (sweet potato)	antioxidant, skin care
Potassium (dates, sweet potatoes)	cell-activating, muscle-relaxing
Fiber (total)	satiating, intestinal caring
Mucopolysaccharides (chia)	mucous membrane protective, transit-promoting

⏰ Recommended intake & coaching integration

Time of day: morning – ideal for constipation and energy needs

Combination tips: afterwards 1 glass of still water to support the effect

Reset phase: ✅ Yes

Coaching assignment: Cluster 4 – Intestinal healing / Module: Energy building & intestinal relief

🛒 Shopping list

• 150 g cooked sweet potato

• 1 tsp hazelnut butter or almond butter

• 2 dates (pitted)

• 1 tsp chia seeds

• Vanilla powder or tonka bean

• 100–150 ml hot water

🔄 Variants & Options

• Vegan: ✅ Standard version

• Low histamine: Replace dates with 1 teaspoon of rice syrup

• Gourmet: sprinkle with roasted chopped hazelnuts