These Southwest Sweet Potato So delicious and super easy to make! They’re packed with nutrients to provide your body with long-lasting energy, and are great to make ahead to ensure you have enough for lunch or dinner throughout the week.
In this recipe, ground turkey (and tempeh in the vegetarian version) provides the optimal amount of protein to support muscle protein synthesis—the more we support our muscles, the easier it is to regulate our body fat. As we age, we absorb the amino acids in protein less easily, so increasing your protein intake after age 40 can help you retain and build lean muscle!
I used sweet potato Because they are a delicious, fiber-rich, whole-food carbohydrate that is digested more slowly than simple or processed carbohydrates. Slowly digesting carbohydrates like these help stabilize blood sugar and promote a healthy gut microbiome, (1). They are an important source of vitamin C and beta-carotene (2), they are powerful antioxidants that protect against chronic and degenerative diseases (3).
I put some fresh salsa on top avocado – They are an excellent source of healthy fats that can help you feel nourished and satisfied, especially when eaten with a serving of protein.
Avocados are rich in monounsaturated fatty acids (MUFA), which have been shown to lower cholesterol levels (4). In addition to being a great source of healthy fats, avocados are high in fiber, rich in potassium, vitamin C and vitamin K (5) – all of which help strengthen the immune system.
All of these healthy ingredients combine to create a truly amazing and easy meal that’s perfect for any time of day! You can serve it with a green salad to add more vegetables. enjoy!
Southwest Sweet Potato
Serving size: 4
You will need: Knife, cutting board, measuring cups and spoons, mixing bowl, baking sheet, large skillet, wooden spoon
key: T = tablespoon; teaspoon = teaspoon
raw material:
For the sweet potatoes:
- 4 small sweet potatoes
- 8 ounces cooked black beans, drained and rinsed
- 1 pound ground turkey (or for a vegetarian version, 1 pound tempeh, mashed)
- 1 T extra virgin olive oil
- 1 medium onion, chopped
- 1 clove garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 teaspoon oregano
- 1 teaspoon coriander powder
- sea salt and black pepper to taste
For Salsa:
- 1 cup cherry tomatoes, chopped
- 1/4 small red onion, diced
- Juice of 1/2 lime
- sea salt and black pepper to taste
For the guacamole:
- 2 avocados, mashed
- 1/4 red onion, chopped
- 1 T cilantro, chopped
- sea salt and black pepper to taste
route:
- Preheat oven to 350 F.
- Wash the sweet potatoes and pat dry. Wrap each sweet potato in foil and place on a baking sheet. Bake in the oven for approx. 1 hour or until center is tender.
- While the sweet potatoes are in the oven, heat the olive oil in a medium saucepan and add the onions, spices and garlic. Sauté over low to medium heat for 5-10 minutes or until onions are soft and fragrant.
- Add ground turkey (or crumbled tempeh), breaking it up with a wooden spoon as it cooks, until cooked through.
- Add black beans, mix and heat for 5 minutes.
- Meanwhile, place salsa-making cherry tomatoes and red onions in a bowl, add lime juice, salt, and pepper and set aside.
- In another mixing bowl, mash avocado and add red onion, lime juice, fresh cilantro, salt and pepper. Mix until combined.
- Once the sweet potatoes are cooked and cool enough to handle, remove from the foil and cut lengthwise to create openings, being careful not to cut all the way through.
- Spoon 1/4 of the filling into each sweet potato and top with guacamole and salsa.
nutrient content
I hope you enjoy this recipe! Let me know in the comments below if you made it and how it turned out.
make your life Easier Have dinner plans every night Week!
my dinner plans Includes 6 months (equivalent to 24 weeks) of menu plans, recipes and what I call “Smart Grocery Lists” that you can create with the click of a button from the recipes you want to make!
- you will save time Plan what to make each week and save time spent at the store because you’ll know exactly what you need.
- you’ll eat healthier Balanced and delicious meals (you can choose from an omnivorous or vegetarian menu) containing all the nutrients you need for an active lifestyle.
- you will save money The menu is strategically thought out in advance and has complementary ingredients added to keep food costs down so you avoid buying extras you don’t need while still enjoying plenty of variety and great food.
Check it out here!
- Liu Man et al. “Dietary fiber isolated from sweet potato residues promotes healthy gut microbiome profiles.” Food and functions roll. 11,1(2020):689-699. doi:10.1039/c9fo01009b. network. https://pubmed.ncbi.nlm.nih.gov/31909777/
- Lautenbach, Fanny et al. “Antioxidant capacity and antioxidant content of roots of four sweet potato cultivars.” Journal of Food Science. June 2010. network. https://pubmed.ncbi.nlm.nih.gov/20629859/
- Sith, H. et al. “Antioxidant functions of vitamins. Vitamins E and C, beta-carotene and other carotenoids.” Annals of the New York Academy of Sciences roll. 669(1992):7-20. doi:10.1111/j.1749-6632.1992.tb17085.x. network. https://pubmed.ncbi.nlm.nih.gov/1444060/
- Grundy, S M. “Monounsaturated fatty acids and cholesterol metabolism: implications for dietary recommendations.” Journal of Nutrition. 1989. Internet. https://pubmed.ncbi.nlm.nih.gov/2649645/
- Dreher, Mark L and Davenport, Adrienne J. “Haas Avocado Composition and Potential Health Effects.” A critical review of food science and nutrition. 2013. Internet. https://pubmed.ncbi.nlm.nih.gov/23638933/
post Southwest Sweet Potato first appeared in betty rocker.
