By April D. Beresford, FNP-C, DipACLM
Sweet potatoes are a healthy root vegetable chock full of antioxidants that protect your cells from the types of damage that can lead to chronic disease and cancer. Plus, the nutrients in sweet potatoes are excellent for your gut, eyes, immune system, and more! Sweet potatoes are rich in vitamins and minerals, including vitamin A, vitamin C, potassium, fiber, and zinc. The type of dietary fiber in sweet potatoes is very good for gut health. Research showed the dietary fiber in sweet potatoes acts as a prebiotic, which stimulates growth of healthy gut bacteria and help improve digestion and overall health. It can help improve gut (intestine) inflammation that can lead to toxic substances being absorbed through the gut into the bloodstream. The nutritional content of a sweet potato is far better than a regular potato.
I chose this recipe because it can be made in less than 20 minutes, with ingredients you may already have available in your pantry. By replacing the cheese with the sweet potato, you are boosting dietary fiber and phytonutrients instead of consuming the saturated fat and sodium found in the cheese, without sacrificing on taste.
SWEET POTATO QUESADILLA
Ingredients:
- 1 medium sweet potato
- ½ tsp chili powder
- 2 Tbsp nutritional yeast
- Sprinkle of garlic powder
- ½ cup canned vegetarian (fat-free) refried beans
- 2 Tbsp taco sauce
- Whole wheat tortillas
- Salsa or pico de gallo and avocado (optional)
Directions:
- Pierce the sweet potato with a fork a few times, then microwave it for 5
minutes or until tender - Cut the (cooled) sweet potato in half and scoop out the insides of each
half into a bowl and mash it well. Add chili powder, nutritional yeast,
garlic powder. - Add the refried beans to a separate bowl and mix with the taco sauce.
- Spread the bean and potato mixtures on opposite halves of the tortilla
and sandwich in half, sticking them together. - Heat a pan to medium heat, then pan-fry quesadilla for about 2 minutes
on each side or until golden brown. - Cut the quesadilla into 4 or 6 pieces, and enjoy with your favorite
toppings.
