If you are looking for a delicious and nutritious snack that can satisfy your cravings and boost your health, look no further than purple sweet potatoes. These colorful tubers are not only eye-catching but also packed with antioxidants, vitamins, minerals, and fiber that can benefit your body in many ways. In this article, we will explore seven reasons why purple sweet potatoes are the best thing you can eat today. But where can you find high-quality purple sweet potatoes that are fresh and tasty?
The answer is FruitBuys Vietnam, a dried fruit factory that specializes in producing crispy fruit using vacuum drying (VF) technology. This innovative method preserves the natural flavor, color, and nutrients of the fruits without adding any oil, sugar, or preservatives. One of their best-selling products is purple sweet potato chips, which are crunchy, sweet, and healthy. You can order them online from their website www.fruitbuys.com or contact them for wholesale inquiries.
FruitBuys Vietnam is a professional OEM wholesale supplier and exporter with the best price, and logistics services and provide stable source all year round. So don’t miss this opportunity to try one of the most amazing foods on the planet. Read on to discover why purple sweet potatoes are the best thing you can eat today.
I. Nutritional Value of Purple Sweet Potatoes
Purple sweet potatoes are a type of root vegetable that has a vibrant purple color and a sweet flavor. They are also known as Okinawan sweet potatoes or Hawaiian sweet potatoes, and they belong to the same plant family as morning glory flowers. Purple sweet potatoes are not only delicious but also nutritious. Here are some of the nutritional benefits of purple sweet potatoes.
Carbohydrates and Fiber
Purple sweet potatoes are mainly composed of carbohydrates, which provide energy for the body. One medium-cooked purple sweet potato (171 grams) contains 61 grams of carbohydrates, which is 22% of the daily value (DV) based on a 2,000-calorie diet. Purple sweet potatoes also contain 6 grams of fiber per serving, which is 21% of the DV. Fiber helps regulate blood sugar levels, lower cholesterol levels, promote digestive health, and prevent constipation.
Vitamins and Minerals
Purple sweet potatoes are rich in various vitamins and minerals that support different aspects of health. One medium-cooked purple sweet potato provides:
- 183% of the DV for vitamin A, which is essential for vision, immune function, skin health, and reproduction.
- 38% of the DV is for vitamin C, which is an antioxidant that protects cells from damage, boosts immunity, aids wound healing, and supports collagen synthesis.
- 29% of the DV for vitamin B6, which is involved in protein metabolism, neurotransmitter synthesis, red blood cell formation, and immune regulation.
- 18% of the DV for thiamin (B1), which is important for energy production, nerve function, and carbohydrate metabolism.
- 17% of the DV is for potassium, which is an electrolyte that maintains fluid balance, Regulates blood pressure, and supports muscle contraction and nerve transmission.
Other vitamins and minerals found in purple sweet potatoes include vitamin E, niacin (B3), riboflavin (B2), folate (B9), zinc, magnesium, iron, calcium, and phosphorus.
One of the most distinctive features of purple sweet potatoes is their high content of antioxidants called anthocyanins. Anthocyanins are pigments that give purple foods their color. They have anti-inflammatory, anti-cancer, anti-diabetic, and neuroprotective properties. Studies have shown that anthocyanins can modulate immune responses, inhibit tumor growth, improve insulin sensitivity, and protect brain cells from oxidative stress.
Purple sweet potatoes have higher levels of anthocyanins than other types of sweet potatoes or regular white potatoes. According to a study by the UCANR division [University Of California’s Agriculture And Natural Resources Division], one gram of purple-fleshed sweet potato extract has more than three times the antioxidant activity than one gram of blueberry extract.
Purple sweet potatoes are a nutritious root vegetable that offers many health benefits. They are a good source of carbohydrates, fiber, vitamins A, C, B6, B1, E, Niacin, Riboflavin, Folate, otassium, Zinc, Magnesium, Iron, Calcium, and Phosphorus, and antioxidants called anthocyanins. Purple sweet potatoes can be enjoyed in various ways, such as baked, ashed, roasted, salad, pie or cracker spread. They can add color, nutrition and flavor to your diet.
II. Health Benefits of Eating Purple Sweet Potatoes
Purple sweet potatoes are not only delicious but also nutritious. They have a vibrant color that comes from anthocyanins, a type of antioxidant that has many health benefits. In this blog post, we will explore some of the reasons why you should include purple sweet potatoes in your diet.
1. Purple Sweet Potatoes Contain Anthocyanins
Anthocyanins are pigments that give purple, blue, and red colors to fruits and vegetables. They are also powerful antioxidants that can protect your cells from oxidative stress and inflammation. Anthocyanins have been shown to reduce the risk of several chronic diseases, such as cardiovascular disease, cancer, diabetes, and cognitive decline. Purple sweet potatoes have a high content of anthocyanins, ranging from 20 mg to 600 mg per 100 g of fresh weight.
2. An Excellent Source of Vitamin A
Vitamin A is essential for maintaining healthy vision, skin, and immune systems. It also plays a role in growth and development, reproduction, and gene expression. Purple sweet potatoes are rich in vitamin A, mainly in the form of beta-carotene. Beta-carotene is a precursor of vitamin A that can be converted into active vitamin A in your body. One medium-baked purple sweet potato can provide 200% of your daily vitamin A requirement.
3. Good Source of Vitamin C
Vitamin C is another antioxidant that can boost your immune system, protect your skin from sun damage, promote wound healing and collagen synthesis, and enhance iron absorption. Vitamin C also helps prevent scurvy, a disease caused by vitamin C deficiency that can cause bleeding gums, tooth loss, and joint pain. Purple sweet potatoes can supply about 66% of your daily vitamin C requirement per serving.
4. May Lower Blood Pressure
High blood pressure or hypertension is a major risk factor for heart disease and stroke. It can damage your blood vessels and organs over time if left untreated. Lifestyle factors such as diet, exercise, and stress management can help lower your blood pressure naturally.
Purple sweet potatoes may also help lower your blood pressure by relaxing your blood vessels and improving blood flow. In one study, people who drank purple sweet potato extract for four weeks had significantly lower systolic and diastolic blood pressure than those who took a placebo or a common blood pressure medication called Captopril.
5. May Have Benefits For the Liver
The liver is an important organ that performs many functions such as detoxification, metabolism, digestion, and hormone production. However, the liver can be damaged by various factors such as alcohol consumption, viral infections, medications, and obesity. Purple sweet potatoes may have protective effects on the liver by reducing oxidative stress, inflammation, and fat accumulation.
In one study, rats fed with purple sweet potato extract for eight weeks had less liver damage and lower levels of liver enzymes than those fed with a high-fat diet alone. Purple sweet potatoes are more than just a colorful addition to your plate. They are packed with antioxidants, vitamins and minerals that can benefit your health in many ways. They may help prevent chronic diseases, lower blood pressure, and protect your liver from damage.
You can enjoy purple sweet potatoes in various ways, such as baking, boiling, microwaving, or air-frying them. You can also make them into puddings, rice dishes, or brownies for a delicious treat. Try adding some purple sweet potatoes to your diet today and reap their health benefits!
III. Purple Sweet Potatoes vs Yams: What You Need to Know
If you love sweet potatoes, you may have wondered about purple sweet potatoes and how they compare to yams. Are they the same thing? Are they healthier? How do they taste? In this blog post, we will answer these questions and more.
What Are Purple Sweet Potatoes?
Purple sweet potatoes are a type of root vegetable that belongs to the Ipomoea genus. They are not related to yams, which are a different kind of tuber vegetable from the Dioscorea genus. Purple sweet potatoes have a deep purple flesh that comes from anthocyanins, the same pigments that give blueberries, grapes, and red cabbage their color. Anthocyanins are antioxidants that may have various health benefits, such as lowering blood pressure, improving eye health, and protecting against cancer.
There are two main varieties of purple sweet potatoes: Okinawa and Stokes. Okinawa purple sweet potatoes have white skin and pale purple flesh, while Stokes purple sweet potatoes have purple skin and darker purple flesh. Both varieties are native to Asia but are now grown in other parts of the world as well.
What Are Yams?
Yams are also tuber vegetables that grow underground. They originate from Africa and Asia but are now widely cultivated in Latin America and the Caribbean. Yams can grow very large and weigh up to 132 pounds (60 kg). They have brown, rough skin that is hard to peel and white or yellow flesh that can sometimes be pink or purple in mature yams.
Yams have a starchy and dry texture and a less sweet flavor than sweet potatoes. They are often boiled, fried, roasted, or mashed and used in various dishes such as soups, stews, pies, cakes, bread, and puddings.
How Do They Compare?
Purple sweet potatoes and yams differ in several aspects:
- Appearance: Purple sweet potatoes have smooth skins that can be white or purple depending on the variety. Their flesh is always purple but can vary in intensity. Yams have rough skins that are brown or black. Their flesh can be white or yellow with occasional pink or purple hues.
- Taste: Purple sweet potatoes have a rich, wine-like flavor with a creamy texture. They are sweeter and moister than yams. Yams have a mild flavor with a starchy texture. They are less sweet and drier than sweet potatoes.
- Nutrition: Purple sweet potatoes are high in carbohydrates (mostly starch), fiber (especially resistant starch), vitamin A (as beta-carotene), vitamin C (as ascorbic acid), manganese (as manganese sulfate), potassium (as potassium chloride), iron (as ferrous sulfate), copper (as copper sulfate), magnesium (as magnesium oxide), phosphorus (as sodium phosphate), zinc (as zinc oxide), vitamin B6 (as pyridoxine hydrochloride), niacin (as nicotinic acid), riboflavin (vitamin B2), thiamin mononitrate(vitamin B1), folate(folic acid), pantothenic acid(calcium pantothenate), biotin(d-biotin), vitamin E(alpha-tocopherol acetate), vitamin K(phytomenadione). They also contain anthocyanins, which give them their color and antioxidant properties. Yams are also high in carbohydrates(starch), fiber(resistant starch), potassium(potassium chloride), manganese(manganese sulfate), copper(copper sulfate), and vitamin C(ascorbic acid).
IV. How to Incorporate Purple Sweet Potatoes into Your Diet
Purple sweet potatoes are not only delicious but also packed with health benefits. These tubers have a vibrant color that comes from anthocyanins, a type of antioxidant that can help fight inflammation, protect your heart, boost your immune system, and lower your risk of chronic diseases.
Purple sweet potatoes are also rich in fiber, vitamin C, and potassium, which can support your digestion, skin health, and blood pressure. In this blog post, we will explore some of the benefits of purple sweet potatoes and how you can enjoy them in various ways.
Benefits of Purple Sweet Potatoes
According to various studies, purple sweet potatoes have many advantages for your health, such as:
- Heart health: Purple sweet potatoes can help lower your blood pressure and cholesterol levels, thanks to their high content of anthocyanins and potassium. One study found that drinking purple sweet potato extract daily for four weeks reduced systolic blood pressure by 11% and diastolic blood pressure by 15% in people with hypertension. Another study showed that eating purple sweet potato chips for six weeks lowered LDL (bad) cholesterol by 15% and increased HDL (good) cholesterol by 8% in overweight adults.
- Immune system: Purple sweet potatoes are a great source of vitamin C, which is essential for your immune system function and wound healing. One medium-baked purple potato provides 24% of your daily vitamin C requirement. Vitamin C also helps increase the absorption of iron from plant sources, which can prevent anemia.
- Digestion: Purple sweet potatoes are high in fiber, which can help regulate your bowel movements and prevent constipation. Fiber also feeds the beneficial bacteria in your gut, which can improve your digestion and immunity. One medium-baked purple potato contains 3 grams of fiber, which is 12% of your daily fiber intake.
- Cognitive function: Purple sweet potatoes contain antioxidants that can protect your brain cells from oxidative stress and inflammation. Oxidative stress and inflammation are linked to cognitive decline and neurodegenerative diseases such as Alzheimer’s disease. Anthocyanins have been shown to improve memory and learning abilities in animal studies.
- Liver health: Purple sweet potatoes can help detoxify your liver and prevent liver damage caused by alcohol or drugs. Anthocyanins have anti-inflammatory and hepatoprotective effects that can reduce liver injury induced by acetaminophen (a common painkiller) or carbon tetrachloride (a toxic chemical) in mice.
How to Eat Purple Sweet Potatoes
Purple sweet potatoes are versatile and easy to prepare. You can enjoy them baked, boiled, mashed, roasted, or fried. Here are some ideas on how to incorporate them into your diet:
- Bake them: Baking is one of the simplest ways to cook purple sweet potatoes. You can bake them whole or cut them into wedges or slices. To bake them whole, preheat the oven to 375°F (190°C) and pierce each potato several times with a fork. Place them on a baking sheet lined with parchment paper or foil and bake for 45 minutes to an hour or until tender when pierced with a fork. To bake them as wedges or slices, cut each potato into even pieces and toss with some oil, salt, pepper, and any herbs or spices you like. Spread them on a baking sheet and bake for 25 minutes or until crisp on the outside and soft on the inside, flipping halfway through.
- Boil them: Boiling is another easy way to cook purple sweet potatoes. You can boil them whole or peel and cube them. To boil them whole, bring a large pot of water to a boil and add some salt. Add the potatoes and cook for 20 minutes or until fork-tender. Drain well and let cool slightly before peeling if desired. To boil them peeled and cubed, peel the potatoes and cut them into equal-sized pieces. Bring a pot of water to a boil and add some salt. Add the potato cubes and cook for 15 minutes or until soft. Drain well.
- Mash them: Mashing is a great way to make creamy
V. Growing and Storing Purple Sweet Potatoes
Purple sweet potatoes are root vegetables that have a deep purple flesh and a mildly sweet flavor. They are rich in antioxidants, especially anthocyanins, which give them their vibrant color. Purple sweet potatoes are not only nutritious but also fun to cook with and add a pop of color to your dishes.
There are two main varieties of purple sweet potatoes: Okinawan and Stokes. Okinawan sweet potatoes have beige skin and blue-purple flesh, while Stokes sweet potatoes have purple skin and flesh. Both varieties originated in Asia, but are now grown in different parts of the world, including Hawaii and California.
If you want to grow your own purple sweet potatoes, here are some tips to follow:
- Choose healthy slips (young shoots) from a reputable nursery or online source. You can also grow your own slips from organic purple sweet potatoes by placing them in water until they sprout roots and leaves.
- Plant the slips in well-drained soil that is rich in organic matter and has a pH of 5.5 to 6.5. Purple sweet potatoes prefer warm weather and full sun exposure, so plant them after the last frost date in your area.
- Space the slips about 12 inches apart in rows that are 3 feet apart. Water them regularly and keep the soil moist but not soggy. Mulch around the plants to conserve moisture and prevent weeds.
- Fertilize the plants with a balanced fertilizer every 4 to 6 weeks during the growing season. Avoid using too much nitrogen as it can reduce the sweetness and color of the tubers.
- Harvest the tubers when they reach maturity, which is usually 90 to 120 days after planting. You can check for readiness by gently digging around one plant and inspecting its size and color. The tubers should be firm and plump with smooth skin.
- Cure the tubers for about two weeks in a warm (80°F to 85°F) and humid (85% to 90%) place to enhance their flavor and storage life. You can use a greenhouse, shed, or closet for this purpose.
- Store the cured tubers in a cool (55°F to 60°F) and dark place with good ventilation for up to six months. Do not refrigerate them as it can cause them to become hard and lose their flavor.
Purple sweet potatoes can be used in many ways, such as boiling, steaming, baking, roasting, frying, mashing, or pureeing them. You can also make soups, salads, pies, cakes, bread, muffins, pancakes, waffles, chips, and more with them.
Some recipes that use purple sweet potatoes are:
- Purple Sweet Potato Pie
- Roasted Purple Sweet Potatoes with Garlic Yogurt Sauce
- Purple Sweet Potato Gnocchi
- Purple Sweet Potato Latte
- Purple Sweet Potato Ice Cream
VI. How to Make Crispy Purple Sweet Potato Chips at Home
If you are looking for a healthy and delicious snack that is easy to make and fun to eat, you might want to try these crispy purple sweet potato chips. Purple sweet potatoes are not only beautiful to look at, but they also have many health benefits. They are rich in antioxidants, fiber, vitamin C, and potassium. They also have a lower glycemic index than regular potatoes, which means they won’t spike your blood sugar as much. Purple sweet potato chips are a great way to enjoy this nutritious root vegetable.
You can bake them in the oven with some oil and seasonings of your choice, and they will come out crispy and flavorful. You can eat them plain or dip them in your favorite sauce. They are perfect for snacking at any time of the day. Here is how you can make your own crispy purple sweet potato chips at home:
- 2 medium purple sweet potatoes
- 2 tablespoons of olive oil
- Salt and pepper to taste
- Optional: other seasonings such as garlic powder, onion powder, paprika, cumin, etc.
- Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
- Wash and scrub the purple sweet potatoes well. You can peel them if you prefer, but I like to keep the skin on for extra fiber and nutrients.
- Using a mandoline slicer or a sharp knife, slice the potatoes into very thin rounds, about 1/8 inch (3 mm) thick or less. The thinner they are, the crispier they will be.
- In a large bowl, toss the potato slices with olive oil and salt and pepper. You can also add any other seasonings you like at this point.
- Spread the potato slices in a single layer on the prepared baking sheet. Try not to overlap them too much or they will stick together and won’t crisp up evenly.
- Bake for 15 to 20 minutes, flipping them halfway through, until golden and crisp around the edges. Watch them carefully as they can burn quickly if left too long in the oven.
- Let them cool slightly on the baking sheet before transferring them to a plate or a bowl.
- Enjoy your crispy purple sweet potato chips as they are or with your favorite dip.
- You can store any leftover chips in an airtight container at room temperature for up to 3 days. They might lose some of their crispiness over time, but you can reheat them in the oven for a few minutes to restore them.
- You can use any variety of purple sweet potatoes for this recipe, such as Okinawan or Stokes. They have different skin colors but similar flesh colors and flavors.
- You can also use other types of sweet potatoes or regular potatoes for this recipe if you don’t have purple ones available.
- You can experiment with different oils and seasonings for your chips depending on your preference and what you have on hand.
I hope you enjoy this recipe for crispy purple sweet potato chips! Let me know how it turns out for you in the comments below!
VII. Where to Buy Crispy Purple Sweet Potato Chips
If you are looking for a delicious and nutritious snack, you might want to try crispy purple sweet potato chips. These chips are made from purple sweet potatoes, a type of root vegetable that has a vibrant purple flesh and a slightly sweeter taste than regular sweet potatoes. Purple sweet potatoes are not only tasty but also packed with health benefits. Here are some of the reasons why you should add them to your diet:
- Purple sweet potatoes contain anthocyanins: powerful antioxidants that can protect your cells from damage and reduce the risk of chronic diseases such as cancer and heart disease.
- Purple sweet potatoes are an excellent source of vitamin A: which is essential for vision, immunity, and skin health. One medium-baked purple sweet potato provides 183% of the daily value for vitamin A.
- Purple sweet potatoes are also a good source of vitamin C: which can boost your immune system, and support wound healing and collagen synthesis. One medium-baked purple sweet potato provides 38% of the daily value for vitamin C.
- Purple sweet potatoes are rich in potassium: a mineral that can help lower blood pressure, regulate fluid balance, and support muscle and nerve function. One medium-baked purple sweet potato provides 17% of the daily value for potassium.
- Purple sweet potatoes are high in fiber: which can help improve digestion, lower cholesterol levels, and promote satiety. One medium-baked purple sweet potato provides 6 grams of fiber or 21% of the daily value.
As you can see, purple sweet potatoes have many benefits for your health. But how can you enjoy them in a convenient and crunchy way? The answer is crispy purple sweet potato chips. Crispy purple sweet potato chips are made by vacuum frying (VF) technology, which preserves the natural color, flavor, and nutrients of the purple sweet potatoes while reducing oil absorption and moisture loss. Vacuum frying also creates a crispy texture that is satisfying and addictive.
Crispy purple sweet potato chips are perfect for snacking on their own or dipping into your favorite sauces. They can also be added to salads, soups, or sandwiches for extra crunch and flavor. If you want to buy crispy purple sweet potato chips online with the best price, logistics services, and stable source all year round, you should check out FruitBuys Vietnam – Dried Fruit Factory – Professional OEM Wholesale Supplier and Exporter.
FruitBuys Vietnam offers a variety of crispy fruit products made from vacuum frying technology, such as:
- Dried Banana Chips
- Crispy Lotus Seed Snacks
- Crispy Jackfruit Chips
- Crispy Lotus Root Chips
- Crispy Mango Chips
- Purple Sweet Potato Chips
- Crispy Taro Chips
- Yellow Sweet Potato Chips
You can visit their website at https://fruitbuys.com/ to learn more about their products and services. Don’t miss this opportunity to enjoy crispy purple sweet potato chips from FruitBuys Vietnam – Dried Fruit Factory – Professional OEM Wholesale Supplier and Exporter!
In conclusion, purple sweet potatoes are the best thing you can eat today because they offer a range of health benefits, such as antioxidants, fiber, vitamins, and minerals. They also have a delicious flavor and texture that can satisfy your cravings for something sweet and crunchy.
If you are looking for a way to enjoy purple sweet potatoes in a convenient and healthy way, you should try the crispy fruit products from FruitBuys Vietnam. They use vacuum drying technology to preserve the natural nutrients and flavor of the purple sweet potato chips without adding any sugar or preservatives.
You can order their products online or contact them via WhatsApp at +84-919 739 589 or email for more information. FruitBuys Vietnam is a professional OEM wholesale supplier and exporter of dried fruit products with the best price, logistics services, and stable source all year round. Don’t miss this opportunity to taste the amazing purple sweet potato chips from FruitBuys!
IX. FAQ – Purple Sweet Potatoes: A Colorful and Nutritious Superfood
If you’re looking for a way to add some color and variety to your diet, you might want to try purple sweet potatoes. These root vegetables are not only eye-catching but also packed with health benefits and delicious flavors. In this blog post, we’ll answer some frequently asked questions about purple sweet potatoes and give you some tips on how to cook and enjoy them.
What are the health benefits of purple sweet potatoes?
Purple sweet potatoes are rich in antioxidants, especially anthocyanins, which give them their vibrant color. Anthocyanins have anti-inflammatory, anti-cancer, and anti-diabetic properties. They can also protect your brain and heart health by improving blood circulation and preventing oxidative stress. Purple sweet potatoes are also a good source of fiber, vitamin C, potassium, iron, and manganese. They can help lower blood pressure, regulate blood sugar levels, boost immunity, and support digestion.
How do purple sweet potatoes compare to regular sweet potatoes?
Purple sweet potatoes belong to the same genus as regular sweet potatoes (Ipomoea), but they are different varieties. There are two main types of purple sweet potatoes: Okinawa (white skin) and Stokes (purple skin). Both have deep purple flesh that is denser and drier than regular sweet potatoes. Purple sweet potatoes have a similar nutritional profile as regular sweet potatoes, but they have more antioxidants due to their anthocyanin content. They also have a slightly different flavor: purple sweet potatoes are less sweet and more earthy than regular ones.
Are purple sweet potatoes good for weight loss?
Purple sweet potatoes can be a healthy addition to your weight loss plan. They are low in calories (about 130 per cup) and high in fiber (about 4 grams per cup), which can help you feel full longer and prevent overeating. They also have a low glycemic index (GI), which means they don’t cause spikes in blood sugar levels that can lead to cravings and fat storage.
However, like any other food, moderation is key. Purple sweet potatoes still contain carbohydrates (about 31 grams per cup), so you should watch your portion size and balance them with other foods that provide protein and healthy fats.
What nutrients are in purple sweet potatoes?
One cup of cooked purple sweet potato provides:
- Calories: 130
- Carbs: 31 grams
- Fiber: 4 grams
- Protein: 2 grams
- Fat: 0 grams
- Vitamin C: 50% of the Daily Value (DV)
- Potassium: 15% of the DV
- Manganese: 15% of the DV
- Iron: 8% of the DV
How many calories are in purple sweet potatoes?
One cup of cooked purple sweet potato has about 130 calories. This is slightly lower than regular orange-fleshed sweet potato, which has about 180 calories per cup.
Are purple sweet potatoes vegan?
Yes, purple sweet potatoes are vegan-friendly. They are naturally gluten-free as well.
What are some purple sweet potato recipes?
There are many ways to enjoy purple sweet potatoes in your meals or snacks. You can boil, steam, bake or roast them like regular ones. You can also mash them or puree them into soups or sauces. Some popular recipes include:
- Purple Sweet Potato Pie: A classic dessert with a colorful twist.
- Purple Sweet Potato Fries: A crispy snack that pairs well with ketchup or aioli.
- Purple Sweet Potato Soup: A creamy soup that warms you up on cold days.
- Purple Sweet Potato Salad: A refreshing salad that adds some crunch with nuts or seeds.
- Purple Sweet Potato Smoothie Bowl: A nutritious breakfast that tops off with fresh fruits or granola.