Well I guess in the mix of graduating from The Ohio State University (I’ll never miss a chance to add the the!) and transitioning into day-long sessions of studying for the RD exam, I fell a little short on blogging. Sorry!! With little time to spare the past few days in between studying, I have been making quick, fast meals that are satisfying but haven’t taken me away from the books too long. I know I have written a million times about my love of sweet potatoes. Some people think that once we transition into summer (which by the way the new 80 degree weather is a nice break from the ice-cold) that potatoes are no longer do-able; that they are heavy, too hot, or weigh you down in the warmer months. Well, I’d agree with you if you were eating a potato at every meal or still hung up on potato soups mid-July, but there are other ways that you can make potatoes, and in my case sweet potatoes, more summer-time friendly. Here are 2 recipes that I have tried over the past few days. The first is a spin-off from one of my favorite meals from Northstar, which consists of sweet potatoes, black beans, salsa, sautéed peppers and onions, eggs, and cheese wrapped in a sweet potato wrap; mine is a little different, but still provided the same general effect and was a mighty delicious, filling, yet not too heavy lunch. I lightened this dish up by using fluffy egg whites, just a sprinkle of cheese, 1/3 of a sweet potato, and a smaller whole-wheat low-fat tortilla.
My second dish was a flavorful salad using fresh spinach and topped with 1/2 of a cooked sweet potato, golden raisins, shaved radishes, cherry tomatoes, feta cheese and topped with a light balsamic vinaigrette. If you are a sweet potato lover, I promise that both of these dishes will give you that sweet potato flavor you are craving without weighing down your belly. The recipe for my Sweet Potato Black Bean Wrap is listed below; the salad is pretty self explanatory!
Sweet Potato Black Bean Wrap
- 1- 8in whole-wheat tortilla
- 1/2 large sweet potato, cook in the microwave until almost fully cooked
- 1/4 cup black beans
- 1/3 cup sliced orange bell pepper
- chili powder, paprika, red pepper flakes, pepper, garlic powder
- 2 egg whites (I microwaved min for about 1 min. in a coffee mug, stirring ever 15 seconds)
- 2 Tbsp low-fat shredded mozzarella cheese
- 2 Tbsp of your favorite salsa
In a large skillet, sauté your black beans and peppers in a little oil of your choice over medium heat (I used canola). Once your peppers have softened a bit, dice your sweet potato into about 1/2-1/2 inch cubes and add to the pan. Season with garlic powder, chili powder, red pepper flakes, paprika, and black pepper. Be careful on the red pepper flakes; a little goes a long way, you really only need a pinch! While your sweet potato finishes cooking, cook your eggs however you choose and warm up your tortilla for about 15 seconds in the microwave. Once your sweet potato has finished cooking, spoon your mixture onto your tortilla (you may not use all of it, that’s ok… left-overs!) and top with your egg, cheese, and a little bit of salsa. Roll your wrap and add a little extra salsa if needed. Enjoy!