• Juanita Weaver-Reiss

Make it Monday - How Sweet it is - Sweet Potatoes that is. Gluten free recipe


Don't confuse sweet potatoes with yams

Most likely you are eating sweet potatoes, not yams.

In the beginning, there was only the white potato. When the sweet potato arrived on the scene, sweet potatoes were called "yams" from the African word for sweet potatoes "nyami" to distinguish the difference between the two.

Nutritional facts

One medium sweet potato has an average of 103 calories, has 438 percent of the daily value of vitamin A, has vitamin C, and health promoting beta carotene and anthocyanins.

They are a good source of fiber and potassium.

Storage

Keep your sweet potatoes in a cool, dark, well ventilated place.

Don't put them in the refrigerator.

Versatility in how you fix them

I remember growing up and the sweet potato would appear on the table one way. Baked and then you cut it open and mash it like a white potato.

Now the sweet potato appears in a lot of recipes. Ideas for the sweet potato - French Fries, Chips, soup, pie, and the list goes on.

The recipe I have chosen is from the Environmeal Nutrition Newsletter November 2019

Sweet Potato Black Bean Bake

Ingredients:

  • 1 large sweet potato diced and skinned

  • 1 onion - diced

  • 1 red bell pepper sliced

  • 1 15 oz can black beans, rinsed and drained

  • 1 Tbsp lemon juice

  • 1/2 c medium salsa

  • 1/4 c chopped cilantro

  • 1 glove garlic

  • 1 tsp cumin

  • 1/4 tsp allspice

  • 1/4 tsp black pepper

  • kosher salt (as desired)

Directions:

  1. Preheat oven to 375 degrees F.

  2. Spray a baking dish with non-stick cooking spray.

  3. Place sweet potatoes, onions, bell peppers, and black beans and stir gently.

  4. Mix salsa mixture into vegetable mixture.

  5. Place in oven (uncovered) and bake for about 1 hour until vegetables are tender and golden brown.

Makes 4 servings

Nutritional information per serving - 198 calories, 1 gram fat, 0 gm saturated fat, 38 gm carbohydrates, 11 gm protein, 12 gm dietary fiber, 83 mg sodium, 4 gm sugar.

I modified the recipe a little bit for myself.

I had made black bean soup. In that, had put onions, garlic powder, sliced carrots, sliced celery (to make a vegetable broth), sea salt after the beans were cooked.

Used the beans from soup. Instead of salsa, used a can of diced tomatoes.

My three ingredients - black beans from my crockpot soup, sweet potatoes diced, canned diced tomatoes.

Still pretty tasty.

Was just looking at Facebook and saw a video of a former client. She was laying on the floor in the door of her grandson's blanket tent. That took me back to the conversation we had on the first visit of what she wanted to get out of doing the MRT and the Leap diet. "I want to be able to play with my grandchildren. To crawl around on the floor with them. Right now I can't do that. I hurt so bad. Can't even get down on the floor."

Where are you right now? Maybe you need to know where all of the bathrooms are. Maybe you want to get down on the floor and play with your grandchildren, but you can't get down there. Or maybe you have to cancel plans with friends because you feel so miserable.

That can change for you. Let's schedule a phone call to talk about what is stopping you from playing blanket fort with your grandchild. www.nutritionandhealthworks.com/2weeks

Juanita

#recipes #recipe #cooking #Leap

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