Tuesday, August 16, 2011

Sweet Potato and Black Beans: Quick & Healthy

When I don't have time to make a lunch or when I need a super food snack, (Which is always) I turn to beans and sweet potatoes.  I love sweet potatoes and I love beans.  This is a healthy, fast meal when you bake a few sweet potatoes ahead of time and just add the beans when you are ready to sit down and eat.

Preheat oven to 375 degrees.  Wash each sweet potato.  Poke holes all over the potato.  Wrap in tin foil and place in the oven for 40-60 minutes.  If you don’t have time to soak and cook beans, then just use beans from a can.  I prefer organic kidney or black beans but you may use whatever beans you desire.  I add a pad of butter or a spoon full or olive oil and black pepper to flavor.  Try to skip the salt if you can help it.

Sweet potatoes benefits are; Fiber, beta-carotene, vitamin A and C as well as other minerals  .  Black bean's benefits are; protein, fiber, support for digestive tract and a great source of phytonutrients.

One medium sweet potato and a 1/4 cup of black beans with a pad of butter.

Calories 253.0
  Total Fat 4.5 g
      Saturated Fat 2.7 g
      Polyunsaturated Fat 0.4 g
      Monounsaturated Fat 1.1 g
  Cholesterol 10.8 mg
  Sodium 46.5 mg
  Potassium 1,076.7 mg
  Total Carbohydrate 46.7 g
      Dietary Fiber 7.5 g
      Sugars 2.0 g
  Protein 8.2 g

  Vitamin A 2.9 %
  Vitamin B-12 0.1 %
  Vitamin B-6 28.3 %
  Vitamin C 27.6 %
  Vitamin D 0.7 %
  Vitamin E 0.8 %
  Calcium 3.9 %
  Copper 14.7 %
  Folate 28.1 %
  Iron 15.4 %
  Magnesium 19.6 %
  Manganese 28.4 %
  Niacin 13.3 %
  Pantothenic Acid     7.6 %
  Phosphorus     18.2 %
  Riboflavin 6.5 %
  Selenium 1.8 %
  Thiamin 14.4 %
  Zinc 7.4 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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