Sweet Potato Black Bean Tacos

Looking for a healthy vegetarian meal? Look no further than these tasty tacos!

photo(14)1 large sweet potato

1 can black beans

1 small yellow onion

1 avocado, cut into bite sized pieces

½ bunch kale

8 6-inch tortillas (white corn/wheat mix works well)

Cumin or coriander

Olive oil

 

Pre-cook sweet potato in the microwave for 3 minutes, then cut sweet potato into ½ in cubes.  Toss cubes in 1 tablespoon olive oil and bake at 375°F for 25-30 minutes, or until tender and golden.

While the potatoes are cooking heat the beans over low heat, adding a pinch of cumin or coriander midway through.

Dice onion and sauté in olive oil until tender.  (If you are feeling adventurous and have a dark beer around, cooking the onions in beer instead of olive oil yields a nice flavor).

Rip washed kale into bite size pieces and sauté in a pan over medium heat with 1 tablespoon olive oil.

Divide sweet potato, beans, onion, kale, and avocado evenly amongst 8 tacos.

Beet and Goat Cheese Salad

 

beetsPerfect for a light lunch or a side at dinner, this hearty salad packs a nutritional punch with antioxidant rich beets and greens as well as heart healthy fats in the nuts and olive oil.  Wonder why beets are so good for athletes? Check out my blog on  Beets  here.

 Makes 4 servings

 4 cups arugula or mixed greens

2 whole beets, peeled and cubed

½ cup walnuts or pecans

2 oz goat cheese

Balsamic vinegar

Olive oil

Toss beets in 1-2 tablespoon olive oil. Roast at 400°F until tender, about 20-25 minutes.

Meanwhile, cook walnuts in a lightly oiled (or use cooking spray) skillet at medium-high heat for 3-5 minutes, stirring frequently.

Spread arugula evenly on 4 plates.  Evenly divide all other ingredients amongst the plates as well, and top with a drizzle of olive oil and balsamic vinegar.

Enjoy!

Recipe: Sweet Potato Brussels Sprout Salad

photo(8)Think salads are boring? Think again with this nutrient packed, fall inspired salad!

 

(Makes 2 servings)

1 medium sweet potato

2 cups brussels sprouts

4 cups spinach (or mixed greens of your choice)

2 oz goat cheese

4 TBSP pumpkin seeds

Balsamic vinaigrette or Fig balsamic vinegar (if you can find it)

Olive oil

 

Partially cook sweet potato in the microwave to save time, about 4 minutes, or until slightly soft.  Peel and cube sweet potato.  Toss in a bit of olive oil and roast at 400°F until cooked, about 20 minutes.  Meanwhile, quarter the Brussels sprouts and sauté in olive oil until brown and crispy, about 5 minutes.  Divide the spinach amongst 2 plates and top with equal amounts of goat cheese and pumpkin seeds.  Divide cooked sweet potato and Brussels sprouts evenly between plates as well.  Drizzle balsamic on top.

Modify the salad as needed for your nutrient needs. If you need more protein, pick up a rotisserie chicken and add it to the mix. If you need more carbohydrate add either croutons or French bread on the side.

Recipe: Ginger lime salmon with mango avocado salsa

Now that I’ve talked up fish (see previous blog), here is a simple recipe for fish cooking novices (self included!).

4- 6oz wild salmon fillets, skinned

2/3 cup fresh lime juice (about 5 limes)

1/3 cup honey

½ teaspoon grated peeled fresh ginger

1 mango

1 avocado

Combine lime juice, honey, and ginger in a small bowl.  Use just over half of mixture to marinade salmon.  Place salmon on a broiler pan with a bit of cooking spray and the marinade juice.  Broil about 4 minutes on each side.

Meanwhile, cube mango and avocado and toss together with remaining lime juice mixture.  When salmon is done top with avocado mango salsa.  Serve with your grain and veggie of choice. Serves 4.

*You may notice that unlike my first recipe on this website I have not included nutritional information.  I have decided that I will not provide nutrition information for my recipes because 1) it’s a pain for me to calculate, but more importantly 2) it does not line up with my anti calorie counting attitude.  So please, enjoy my recipes without worrying about calories.  The portions are appropriate and the nutrition is good!

Recipe: Fall Chili

Introducing another new feature to my blog: recipes!

First up is one of my favorites, my fall chili.  As the temps cool there is no better time for a warm bowl of chili, and this unique sweet and savory version features a fall staple- the sweet potato!  Jam packed with protein and fiber, this recipe is also fairly low fat, depending on what kind of ground turkey you use.  Since so much goes into the chili, you can get away with using  a 97% lean turkey if you prefer.

Fall Chilisweet potato

1 package (about 1.5 pounds) lean ground turkey (I typically use 93%)

1 can black beans, drained and rinsed

1 large sweet potato or 2 medium, cubed

1-2 cups chicken broth (1 if you are going to add a pumpkin beer, 2 if not)

1 small yellow onion, diced

1 can crushed tomatoes

1 TBSP brown sugar

1 tsp cinnamon

¼ tsp ginger

¼ tsp nutmeg

1 pumpkin beer (optional)

Sweet Potato Chips- I highly recommend Garden of Eatin brand- optional

1 TBSP oil, for cooking

Pre-cook the sweet potato in the microwave for 2-4 minutes(until halfway cooked), peel, then cube. Sauté the onion in a pan with 1 TBSP oil. Add ground turkey and sauté until cooked. Add turkey/onion mixture and all other ingredients except for the beer to a large pot and bring to a boil. Reduce to a simmer. Add beer if desired. Simmer for approximately 25 minutes. Top each bowl with 1 oz crushed sweet potato chips if desired.

Makes about 4-6 servings (depending on how hungry you are!)

Nutrition Info (for 1/6 of recipe, including chips but excluding beer)

280 calories

26 gram carbohydrate

18 gram protein

10.5 grams fat

Jumpin’ on the (green smoothie) Bandwagon

 I’ve never been one to go for whatever the fad du jour is.  If it’s trendy, fashionable, or in vogue (en vogue? I don’t even know!) I’m not usually drawn to it, whether that be fashion, food, or life.  I’m not sure if this stems from not wanting to conform, not paying attention, or not caring about what’s “in”, but it’s just the reality of how I am. This is particularly true when it comes to food trends.  Raw foods? No thanks. Paleo? Nah. Gluten-free? Not for me!  I guess I just don’t want to do something because it’s popular.  If I actually like something and believe in it, well that’s another thing.  Case in point: green smoothies.  At first I was skeptical.  Liquid spinach?!  But in reality they’re a great way to get in more veggies, which is a food group most people don’t get enough of.  They are refreshing on a warm day, pretty tasty, and frankly, they are kind of fun. Okay so I’ve only made one so far but I like the concept and I plan on experimenting with them more and hopefully posting more recipes.  Yes, ladies and gentleman, I have joined the green smoothie trend.

Here’s what I did for my first one:

8 oz coconut milk
1-2 handfuls spinach
1/2 cucumber, cubed and preferably frozen
1 green apple, cubed

1/4 avocado