Each color of the rainbow offers the body different micronutrients and phytochemicals. Many phytochemicals act as antioxidants, preventing damage to the body’s cells from highly reactive molecules called free radicals. Overall, phytochemicals appear to react in a number of ways, from reducing risk of cancer and cardiovascular disease to stimulating the immune system. Flavonoids and carotenoids serve as the pigments responsible for the vivid colors found in nature and were some of the first phytochemicals studied. Eating a variety of colorful plant foods helps take in the full spectrum of these beneficial phytochemicals. This colorful breakfast bowl combines Beta-carotene from the sweet potatoes and anthocyanins from the blueberries and pomegranate for a delicious nutritional punch!

Time: 1 hour

Servings: 10


  • 3 large sweet potatoes (10 cups cubed)
  • 1 Tbsp coconut oil, melted
  • 4 cups blueberries
  • 1 pomegranate (1 cup seeds)
  • 1 cup coconut flakes
  • ¾ cup pumpkin seeds


  • Coconut yogurt, unsweetened or vanilla
  • Almond butter


  1. Preheat the oven to 400 F.
  2. Chop the sweet potatoes into ½ inch cubes. Spread the cubes over a baking sheet and then pour the coconut oil over the sweet potatoes. Stir to cover the cubes.
  3. Bake the sweet potatoes for 35 minutes. Then remove from oven and let cool for 15 minutes.
  4. Meanwhile, remove the pomegranate seeds. Slice the pomegranate in half. Hold one half, cut-side facing down, above a large bowl. Hit the fruit with the back of a large spoon for the seeds to fall out. Repeat with both halves until all seeds are out.
  5. Add the blueberries, coconut flakes, pumpkin seeds, and cooled sweet potato cubes into the large bowl with pomegranate seeds. Gently stir to mix the ingredients.
  6. Serve with a heaping spoonful of coconut yogurt and your favorite nut butter or save for later. Portion into this week’s breakfasts to save the morning rush.


Per Serving:

286 calories

12g total fat, 7g saturated fat

42g carbohydrate, 8g fiber, 14g sugar

6g protein