Tag Archives: sweet potatoes

Jan. ’16

Sweet Potato and Black Bean Burritos

This combination may sound odd, but these burritos are delicious and they contain five superfoods!

Ingredients:

4-6 whole wheat tortillas

2 large sweet potatoes

1 T. olive oil

2 cans black beans, drained

1 clove garlic, minced

3 T. cilantro, diced

2 c. grated cheddar cheese

1 bunch scallions, sliced

2 avocados, diced

2 tomatoes, diced

Plain, nonfat Greek yogurt

Directions:

Bake sweet potatoes for 30-40 minutes or until tender in 350^oF oven. Cut in half and squeeze potato pulp from the skin into a small bowl. Cut into small chunks or smash with fork. In a saucepan, heat olive oil and saute garlic. Add black beans and cilantro and heat through. To assemble, place a tortilla on a plate, top with 2-3 T. of mashed sweet potato, add 3 T. black beans and sprinkle with cheddar cheese. Heat in microwave for 40 seconds until cheese melts. Remove from microwave and top with tomatoes, scallions and avocado. Garnish with a dollop of yogurt and hot sauce. Fold up the bottom and then the sides to form burritos. Enjoy!

Posted by Marcia Steidle. Categories: Recipes. Tags: avocado, black beans, burritos, cilantro, Mexican cooking, sweet potatoes, tomatoes, vegetarian, yogurt. 2 Comments

Jan. ’16

Week 38: Superfoods

What are “superfoods?” There isn’t a real definition for this term, but they are understood to be foods which contain high levels of vitamins, minerals and antioxidants – the ones you need to add to your diet to boost your immune system, trim your waistline and start the year off right.

We are all familiar with vitamins and minerals. Antioxidants are molecules which protect the cells in the body from harmful free radicals. These free radicals come from sources such as cigarette smoke and alcohol, and are also produced naturally in the body during metabolism. Too many free radicals in the body can result in oxidative stress which, in turn, causes cell damage that can lead to age-related diseases like cancer, diabetes, and heart disease.

Here are 16 superfoods you should add to your diet:

Almonds

These energy-rich snacks lower bad cholesterol, thanks to plant sterols, and benefit diabetics by lowering blood sugar. They’re also rich in amino acids, which bolster testosterone levels and muscle growth.

Apples

Apples contain a flavonoid called quercetin, an antioxidant that may reduce the risk of lung cancer. Quercetin also reduces swelling of all kinds, reduces the risk of allergies, heart attack, Alzheimer’s, Parkinson’s, and prostate cancer.

Avocadoes

The myriad of healthy fats and nutrients found in avocados – oleic acid, lutein, folate, vitamin E, monounsaturated fats and glutathione among them – keeps you satisfied and helps you absorb other nutrients. They can help protect your body from heart disease, cancer, degenerative eye and brain diseases.

Black Beans

A cup of black beans packs 15 grams of protein, with none of the artery-clogging saturated fat found in meat. Plus, they’re full of heart-healthy fiber, antioxidants that help your arteries stay relaxed and pliable, and energy-boosting iron. Beans help raise levels of the hormone leptin which curbs appetite. They also deliver a powerful combination of B vitamins, calcium, potassium and folate. All of this good stuff will help maintain healthy brain, cell and skin function and even helps to reduce blood pressure and stroke risk.

Blueberries

Blueberries are full of phytonutrients that neutralize free radicals (agents that cause aging and cell damage). The antioxidants in these berries may also protect against cancer and reduce the effects of age-related conditions such as Alzheimer’s disease or dementia. They improve memory by protecting your brain from inflammation and boosting communication between brain cells. Blueberries have the power to help prevent serious diseases like cancer, diabetes, heart disease, stomach ulcers and high blood pressure and can reduce “bad” cholesterol.

Broccoli

Cruciferous vegetables like broccoli contain phytonutrients that may suppress the growth of tumors and reduce cancer risk. One cup of this veggie powerhouse will supply you with your daily dose of immunity-boosting vitamin C and a large percentage of folic acid.

Brown Rice

Brown rice is a good source of magnesium, a mineral your body uses for more than 300 chemical reactions (such as building bones and converting food to energy).

Edamame

One cup has an amazing 22 grams of plant protein, as well as lots of fiber, folate and cholesterol-lowering phytosterols.

Green Tea

Green tea has been used in traditional Chinese medicine for centuries to treat everything from headaches to depression. The leaves are supposedly richer in antioxidants than other types of tea because of the way they are processed. Green tea contains B vitamins, folate (naturally occurring folic acid), manganese, potassium, magnesium, caffeine and other antioxidants, notably catechins. Drinking green tea regularly is alleged to boost weight loss, reduce cholesterol, combat cardiovascular disease, and prevent cancer and Alzheimer’s disease.

Greek Yogurt

Yogurt is low in calories, packed with calcium and live bacterial cultures. But Greek yogurt – which is strained extensively to remove much of the liquid whey, lactose, and sugar, giving it its thick consistency—does have an undeniable edge. In roughly the same amount of calories, it can pack up to double the protein, while cutting sugar content by half.

Kale

Kale contains a type of phytonutrient that appears to lessen the occurrence of a wide variety of cancers, including breast and ovarian. Though scientists are still studying why this happens, they believe the phytonutrients in kale trigger the liver to produce enzymes that neutralize potentially cancer-causing substances.

Oats

Full of fiber, oats are a rich source of magnesium, potassium, and phytonutrients. They contain a special type of fiber that helps to lower cholesterol and prevent heart disease. Magnesium works to regulate blood-sugar levels, and research suggests that eating whole-grain oats may reduce the risk of type 2 diabetes.

Salmon

Salmon contains omega-3 fatty acids, which the body cannot produce by itself. These fatty acids reduce inflammation, improve circulation, increase the ratio of good to bad cholesterol, protect against macular degeneration, depression, cognitive decline and may slash cancer risk. Salmon is also a rich source of selenium, which helps prevent cell damage, and several B vitamins and vitamin D.

Spinach

A half-cup provides more than five times your daily dose of vitamin K, which helps blood clot and builds strong bones.

Sweet Potatoes

Half of a large baked sweet potato delivers more than 450% of your daily dose of vitamin A, which protects your vision and your immune system. This tuber is one of the healthiest foods on the planet. In addition to countering the effects of secondhand smoke and preventing diabetes, sweet potatoes contain glutathione, an antioxidant that can enhance nutrient metabolism and immune-system health, as well as protect against Alzheimer’s, Parkinson’s, liver disease, cystic fibrosis, HIV, cancer, heart attack, and stroke.

Tomatoes

Tomatoes contain lycopene, an antioxidant rarely found in other foods. Studies suggest that it could protect the skin against harmful UV rays, prevent certain cancers, and lower cholesterol. Plus, tomatoes contain high amounts of potassium, fiber, and vitamin C.

Resources

www.drfranklipman.com

www.health.com

www.health.usnews.com

Posted by Marcia Steidle. Categories: Food. Tags: almonds, apples, avocadoes, black beans, blueberries, broccoli, brown rice, edamame, green tea, kale, oats, salmon, spinach, sweet potatoes, tomatoes, yogurt. Leave a comment

Jan. ’14

Week 15: Root Vegetables

Root vegetables generally refer to any part of a root that is used for food and can include tubers, corms, bulbs and rhizomes – basically any part of the plant that grows below ground. Root vegetables lend themselves well to cold storage and are generally served during the winter months. Most common root vegetables are carrots, turnips, beets, onions, parsnips, rutabaga, potatoes, and sweet potatoes but also include garlic, celery root, and ginger root,

Carrots

Historically carrots were grown for their seeds and leaves, although the taproot is the portion that we eat today. Carrots are usually orange, though purple, red, white, and yellow varieties exist. The modern carrot originated in Afghanistan about 1100 years ago. Carrots contain no starch, are rich in Vitamin A, antioxidants and minerals.

Turnips

The most common turnip, which is also a taproot, is mostly white-skinned where it is grown underground and reddish or purplish where it is exposed to sunlight. The interior flesh is entirely white. Turnip “greens” or leaves are also eaten. At one time, lanterns made from hollowed-out turnips were used for Halloween and in Nordic countries, the turnip was a staple before potatoes were introduced. Turnips are high in Vitamin C.

Beets

The beet is another taproot that is eaten, as are the beet greens. Beets are generally red although yellow varieties are also popular. In Eastern Europe beet soup, known as borscht, is common. Beets are antioxidant, anti-inflammatory, and aid in detoxification. They help protect against heart disease, birth defects and certain cancers, especially colon cancer.

Onions

The onion bulb is cultivated as a vegetable, although it is generally used as a meat or vegetable accompaniment and rarely served alone. They are very pungent when cut and contain compounds that irritate the eyes. Onions come in white, yellow and red varieties. In the Middle Ages, onions were thought to be such important vegetables that they were given as gifts and used to pay rent. Gladiators were rubbed down with onions to firm their muscles, and at one time onions were considered a remedy for hair loss and snakebites. Onions have potential anti-inflammatory, anti-cholesterol, anticancer and antioxidant properties

Parsnips

The parsnip is a cream-colored taproot that was once used as a sweetener before cane sugar was introduced to Europe. The sap of the parsnip plant is toxic and can cause chemical burns on skin. Parsnips are rich in vitamins and minerals, especially potassium. They have anti-inflammatory, antioxidant, anticancer and anti-fungal properties.

Rutabagas

The rutabaga is a cross between a cabbage and a turnip, and is thought to have originated in Scandinavia or Russia. The roots and top are both edible and are also used as fodder for livestock. In the US, rutabaga is mostly eaten as part of stews and casseroled, served mashed with carrots, or baked in a pastry. They are often part of a New England boiled dinner. Rutabagas are high in antioxidants, has anti-cancer properties, is high in Vitamin C and forms both collagen and the thyroid hormone thyroxine, which protect cells against damage, encourage wounds to heal, fight infections, and promote healthy bones, teeth, gums, and blood vessels.

Potatoes

The potato is an edible tuber introduced to North America from the Andes in the 1600s. Potatoes are the fourth largest food crop and there are over 5,000 varieties worldwide. They are best known for their carbohydrate or starch content which provides fiber and bulk. Potatoes provide protection against colon cancer, improve glucose tolerance and insulin sensitivity, lower plasma cholesterol and triglycerides, increases satiety, and possibly even reduces fat storage

Sweet Potatoes

The sweet potato is not related to the regular potato. It is an edible tuberous root with a smooth skin whose color ranges between yellow, orange, red, brown, purple, and beige. Its flesh ranges from beige through white, red, pink, violet, yellow, orange, and purple. Sweet potato varieties with white or pale yellow flesh are less sweet and moist than those with red, pink or orange flesh, They originate from South America where remains of the sweet potato have been found that date to 8,000 BC. Sweet potatoes are rich in carbohydrates, Vitamin A, Vitamin C and potassium.

Resources

Wikipedia

http://www.thedailygreen.com

http://www.whfoods.com

Posted by Marcia Steidle. Categories: Food. Tags: beets, carrots, onions, parsnips, potatoes, root vegetables, rutabagas, sweet potatoes, turnips. Leave a comment

Jan. ’14

Sweet Potato and Black Bean Burritos

These burritos are quick and easy to prepare, completely vegetarian and so healthy!

Ingredients:

4-6 whole wheat tortillas

2 large sweet potatoes

1 T. olive oil

2 cans black beans, drained

1 clove garlic, minced

3 T. cilantro, diced

1 bunch scallions, sliced

2 avocados, diced

2 c. grated cheddar cheese

Sour Cream

Directions:

Bake sweet potatoes for 30-40 minutes or until tender in 350^oF oven. Cut in half and squeeze potato pulp from the skin into a small bowl. Mash with fork. In a saucepan, heat olive oil and saute garlic. Add black beans and cilantro and heat through. To assemble, place a tortilla on a plate, top with 2-3 T. of mashed sweet potato, add 3 T. black beans and sprinkle with cheddar cheese. Heat in microwave for 40 seconds until cheese melts. Remove from microwave and top with scallions and avocado. Garnish with cheddar cheese. Fold up the bottom and then the sides to form burritos. Enjoy!

Posted by Marcia Steidle. Categories: Recipes. Tags: avocado, black beans, burritos, cilantro, Mexican cooking, sweet potatoes, vegetarian. 2 Comments

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Tag Archives: sweet potatoes

Sweet Potato and Black Bean Burritos

Week 38: Superfoods

Week 15: Root Vegetables

Sweet Potato and Black Bean Burritos

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