Thursday, October 27, 2011

Sweet Potatoes Topped with Black Beans and Kale

Serves: 4
Preparation Time: 20 minutes (active prep time)


4 medium sweet potatoes
1 onion, chopped
2 cloves garlic, chopped
6 cups chopped kale
1 1/2 cups cooked black beans or 1 (15 ounce) can no-salt-added or low sodium black beans
1 1/2 cups diced tomatoes, or 1 (15 ounce) can no-salt-added diced tomatoes
2 teaspoons chili powder
1 teaspoon cumin
2 tablespoons chopped cilantro
1 cup unsweetened non-dairy yogurt 

1. Pierce sweet potatoes in several spots with a fork. Microwave on high until soft, 12 - 16 minutes.
2. Potatoes can also be baked in a 350 degree oven for 50 minutes or until soft.
3. Meanwhile, heat 2 tablespoons water in a large pan and water saute onion and garlic for two minutes.
4. Add kale and stir until wilted.
5. Cover pan and cook until kale is tender, adding water as needed, about 10 minutes.
6. Add black beans, tomatoes, chili powder and cumin, bring to a simmer and cook for 5 minutes.
7. Cut each potato lengthwise, skin and partially mash, then top with bean mixture.
8. Sprinkle with cilantro.
9. Top with non-diary yogurt.

Eat your "GOMBBS":

  1. Greens
  2. Onions
  3. Mushrooms
  4. Berries
  5. Beans
  6. Seeds
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Avoid these foods:
  1. BBQ & processed meat, commercial red meat
  2. Fried foods
  3. Full-fat dairy & trans-fats
  4. Soft drinks, sugar & artificial sweetener
  5. White flour products

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