Loaded Sweet Potato

Loaded Sweet Potato

Smoked Salmon Avocado Toast

We’ve all been tempted by comfort foods at some point in our lives.

With these Loaded Sweet Potatoes, you get the comfort food feeling and flavour, while still maintaining solid nutrition that helps you feel satisfied and energized!

This recipe is easy to prepare, and one the whole family is sure to enjoy. Whether you’re putting together a quick weeknight meal after a long day of work, a fun weekend dinner for the family, or a game day treat for some friends—this recipe is sure to impress. Try it yourself tonight!

Beans are a powerhouse food when it comes to satiety. Beans are loaded with soluble fibre that helps maintain healthy blood sugar levels. Beans are also a good source the B-vitamin, folate. Folate is the natural form of Vitamin B9, while folic acid is the man-made form of B9 that we use to fortify foods. There is solid link between folate or folic acid and mood. One such paper states that “The incidence of folic acid deficiency is high in patients with various psychological disorders including depression, dementia and schizophrenia.”[1]

Sweet potatoes are complex-carb rock stars here. They are high in beta-carotene, which is what gives them their beautiful orange colour. Beta-carotene is an antioxidant that helps to protect the cells of the body, including the brain, and our DNA from oxidative stress. Oxidative stress can be used as a biomarker for many psychological disorders, including depression and anxiety. So, sweet potatoes are not just feeding our bellies, but our brains too!

References

[1] https://pubmed.ncbi.nlm.nih.gov/2682787/

Loaded Sweet Potato

With these Loaded Sweet Potatoes, you get the comfort food feeling and flavour, while still maintaining solid nutrition that helps you feel satisfied and energized!
Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Servings 4 servings

Ingredients
  

  • 4 Small Sweet Potatoes
  • 1 tbsp Olive Oil
  • 2 cups Black Beans cooked, from the can
  • ½ cup Water
  • 1 Red Bell Pepper diced
  • ½ cup Vadalia Onion chopped
  • 1 tbsp Chilli Powder
  • 1 tbsp Cumin ground
  • 1 tsp Garlic Powder
  • ¼ tsp Sea Salt
  • 1 Avacado mashed
  • 1 Lime juiced
  • 2 cups Spinach
  • 2 Tomatoes sliced
  • Salt and Pepper to taste

Instructions
 

  • Preheat oven to 375°F (190°C).
  • Place sweet potatoes on a baking sheet and bake for approximately 20 - 30 minutes, until fork tender.
  • While sweet potatoes are baking, warm olive oil in a small pan. Add black beans, peppers, onion, chili powder, cumin, garlic and sea salt. Stir well to combine.
  • Add ½ cup of water, cover and simmer for 15 minutes over medium-low heat.
  • While beans are simmering, in a small bowl use a fork to mash avocado with lime juice. Set aside.
  • Slice tomatoes. Set Aside.
  • When sweet potatoes are ready, remove from oven. Slice each most of the way through. Divide sweet potatoes between serving plates.
  • Top with warm bean mixture, fresh spinach, tomato slices and mashed avocado. Enjoy!

Notes

Nutritional information per serving:
Calories: 325
Carbs: 52g
Fibre: 17g
Sugar: 10g
Protein: 12g
Fat: 10g

Asian-Inspired Beef & Broccoli

Asian-Inspired Beef & Broccoli

Smoked Salmon Avocado Toast

Whether you are pregnant and looking for an iron-rich meal that won’t turn your stomach, or just really busy and need a quick and easy to prepare (but healthy!) meal – this Beef & Broccoli recipe has got you covered!

Some of the most important nutrients during pregnancy are:

  • iron
  • calcium, and
  • folate.

This recipe contains 3mg of iron, which equates to approximately 11% of the Recommended Daily Allowance (RDA) for pregnant women and approximately 16% RDA for most adults; 115mg of calcium, which is approximately 10% RDA for pregnant women and 12% RDA for other adults; plus 103mcg of folate, which is approximately 17% RDA for pregnant women and about 26% RDA for all other adults.

This Beef and Broccoli dish also contains ginger, which not only tastes great, but can help with indigestion and nausea (from pregnancy or otherwise).

Also highlighted in this recipe is tons of broccoli which is a superfood and high in fibre and many other nutrients including vitamins, minerals, and phytonutrients.

Because it is quick to prepare, taking only 15 minutes, it is a great option if you are feeling tired and fatigued.

This recipe is for 2 servings sizes, but you could easily double the recipe to have leftovers the next day or to serve your whole family. You can store leftovers sealed in the fridge for up to 3 days.

This Beef and Broccoli dish can also be served on a bed of brown rice or cauliflower rice.

Enjoy!

Chinese Beef & Broccoli

Whether you are pregnant and looking for an iron-rich meal that won’t turn your stomach, or just really busy and need a quick and easy to prepare (but healthy!) meal – this Beef & Broccoli recipe has got you covered!
Prep Time 6 mins
Cook Time 9 mins
Total Time 15 mins
Servings 2 servings

Ingredients
  

  • 2⅔ fl ozs Bone Broth
  • 2 tbsps Coconut Aminos
  • 1 tsp Ginger fresh, minced
  • 1 Clove Garlic fresh, minced
  • 1 tsp Sambal optional
  • 1 tbsp Tapicoa Starch
  • ½ tsp Avocado Oil
  • ½ tsp Toasted Sesame Oil
  • 10 ozs Flank Steak sliced against the grain
  • 3 cups Broccoli florets, chopped
  • Sesame Seeds to Garnish

Instructions
 

  • In a small bowl, whisk together the broth, coconut aminos, garlic, ginger tapioca starch and sambal, if using, until no clumps remain.
  • Heat a large skillet over medium heat and add the avocado oil. Once it is hot, add the steak slices and cook for 3 to 4 minutes. Add the sauce to the pan and cook for an additional minute. Add the broccoli, stir in sesame oil, then cover and cook for an additional 3 minutes.
  • Sprinkle with sesame seeds, serve and enjoy!

Notes

Nutritional information per serving:
Calories: 425
Carbs: 17g
Fibre: 4g
Sugar: 6g
Protein: 52g
Fat: 17g