First Bite Experience + Sweet Potato Stir-Fry

sweet potato stir-fry

I want to share something really simple that just might transform your experience of your next meal.

I call it The First Bite Experience.

It’s that burst of taste and pleasure that comes across most strongly from the first bite of food but that we are often too distracted to truly notice.

And when we don’t really notice that first bite or any bite after it, our body doesn’t actually register that it has been fed, and starts asking for MORE food, or craves something sweet after the meal.

So one way to avoid overeating or cravings is to simply start by really being present for that first bite of food.

To really take the time to savour that first bite.

Here’s how:

Make sure you are sitting down. Close your eyes if you want. Put a mouthful of food in your mouth. Fully taste it. Do you like the taste? Do you enjoy the crunch or smoothness of the food? Can you taste all the ingredients in it? Try to give this first bite your full, undivided attention as if you were tasting this food for the first time. There is no right or wrong way to do this – simply pay attention.

You do not need to eat the whole meal like this – simply try to remember to bring your full attention to that crucial first bite. Even if you are eating with other people, you can still be attentive to the first bite you take – although you might not want to close your eyes for it!

I would love to hear your experience if you try it – please comment below!

And if you would like more simple, actionable steps to more mindful eating like this one, check out my online Mindful Eating Experiment!

Mindful Eating flyer

Sweet Potato Stir-Fry

This is the perfect recipe to try the First Bite Experience with because sweet potatoes, when you really taste them, have a very satisfying sweet taste. The combination of tastes and textures in this recipe is also incredibly interesting to the tastebuds, particularly due to the umami combo of garlic / onion / Feta / olives. If you lightly toast the pumpkin seeds, this also makes them more umami and lends a more enticing texture.

4 sweet potatoes – medium sized (about 500g)

1 tablespoons coconut oil

1 teaspoon turmeric

2 cloves minced garlic

2 onions or scallions, chopped

200g Feta cheese, diced AND/OR olives

About 2 tablespoons parsley or coriander, chopped

2 tablespoons pumpkin seeds (optional)

salt and pepper to taste

Green vegetable of your choice – here I added some steamed broccoli as a side to make a more complete meal but you can also add a handful of spinach leaves or chopped kale at the end and simply stir through to wilt the leaves slightly.

Method

Preheat oven to 200°C. Place on a baking sheet in the oven and roast for 30-45 minutes, depending on the size of the potato. You will know it’s done when a knife or fork can easily pierce the skin and the center is soft.

You can make more in quantity and leave them to cool, then wrap them in the baking sheet and put them in the fridge to use over up to 3 days.

Peel sweet potatoes and cut them into small cubes.

Heat the oil in a pan over medium heat and add the turmeric, garlic and onion.

Add the sweet potato and heat through for 2-3 minutes, stirring constantly to coat the potatoes with the onion, garlic and turmeric. Add the Feta or olives and green leafy vegetable if you are using and stir until the mixture is heated through.

Turn off the heat and season with freshly ground pepper and a little salt. Add the parsley or coriander and sprinkle with pumpkin seeds.

You can serve this dish immediately with the sweet potato still warm or you can serve it cold.  It works well for picnics in summer.

sweet potatoes round

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