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[Recipe] Apple and Sweet Potato Rosti with Chocolate Whey

A delicious healthy recipe commissioned from Sleekgeek Success Story turned Coach,  Sylvia Frank (read more about her here).

Carefully designed to fit in with the Sleekgeek Food ListHealthy Meal Template, and  Portion Control Guide.


  • Recommended for: Breakfast

Recipe Notes

  • Technically it does include vegetables, it has sweet potato in it, but we classify this as a “smart carb” in the Sleekgeek Food List because of it’s high-carb content. So please note, this is a higher-carb recipe than what we normally recommend. Still totally OK, but just good to be aware about.


  • Quality Protein
    • 1 serving whey protein power flavour of choice (I used chocolate)
    • 1/2 cup fat-free Bulgarian yoghurt
  • Colourful Veggies
    • 1/2 medium sweet potato, peeled and grated (technically a “smart carb” due to it’s high-carb content, but we’ll leave it in the vegetable category for now.)
  • Smart Carb
    • 1 small granny smith apple, grated
    • 1/2 cup blueberries for garnish, heated to release juices
    • 1/2 tbsp tapioca flour/cornflour/ other flour
  • Healthy Fat
    • 1/2 tbsp Coconut oil for frying
  • Herbs, Spices, Extras
    • 1 tsp cinnamon
    • Half tsp ginger
    • xylitol/stevia to taste

Ingredients are based off the Sleekgeek Food List, combined together using the Sleekgeek Healthy Meal Template, and portioned out with the Sleekgeek Portion Control Guide.


  • Frying pan
  • Bowls
  • Grater
  • Spoon
  • Spatula


  • Peel and grate the sweet potato coursely.
  • Peel and grate the apple coursely.
  • Mix the two together and leave to stand for about 10 minutes.
  • Brush the frying pan with the coconut oil.
  • After 10 minutes, squeeze the apple and potato mix out over the sink to get rid of all excess fluid that has formed. Squeeze hard.
  • Add the cinnamon and sweetener of choice and mix well.
  • Heat the pan.
  • Divide the apple/potato mix.
  • Make balls and put them in the frying pan.
  • As they start to cook, carefully flatten them into discs of about 1,5 cm thick.
  • Cook for about 3 minutes or until firm enough to turn over carefully.
  • Cook on the other side until cooked through and getting a slight crisp on the edges. Remove from pan to cool a bit.
  • In a bowl, mix the whey and the yoghurt until smooth. It will be a thick consistency.
  • Heat the berries in microwave or stovetop.

To Serve

  • Place one rosti on the plate.
  • Put a quarter of the whey mixture in the middle and top it with another rosti.
  • Put another quarter of the whey mix on top and sprinkle with the heated berries, drizzling a little of the released juice over it.
  • Repeat with other ingredients.

This recipe is carefully designed to fit in with the Sleekgeek Food ListHealthy Meal Template, and  Portion Control Guide.

See the FULL Sleekgeek Nutrition Guide here (it’s free).

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