January is a very guilty month for me.
It seems like everywhere I go I’m bombarded with workout routines and sales on fitness equipment like treadmills and giant balls to bend over backwards on. Does anybody actually do that? Don’t even get me started in those teeny tiny running shorts that serve as a not so gentle reminder that I’m coming up on 40 far quicker than I’d like to admit!
Just like bathing suit season (I gave up on calling it bikini season 2 children ago), it’s only natural that I start feeling the urge to eat healthier.
So that I don’t fall prey to that popular misconception that all healthy food is boring and has no flavor, I thought I’d pull out the big guns.
And by the big guns, I really mean Kelly Mulcair from Inspired Edibles. Kelly is a registered nutritionist and the founder of Trinity Nutrition, and her blog celebrates healthy eating. And I mean really celebrates it! Her dishes are not only good for you, but fast, beautiful and delicious. Just look what she’s made for us today…
I’m delighted to be guest posting at The Three Little Piglets this morning on the subject of healthy eating. Thanks for the invitation Jen.
One of my biggest objectives as a nutritionist is to show people that healthy eating doesn’t have to be complicated or time-consuming. Nor does it have to be tasteless or boring!
All you need is a few wholesome ingredients, and you’re well on your way. These black bean burritos are a good example. They are full of health-building nutrients and the entire recipe only calls for 6 ingredients.
You’ll have a perfect weeknight meal – or game day meal – in less than 20 minutes.
Black Beans are rich in folate, magnesium, phosphorus and iron. They are also high in fibre and an excellent source of vegetable based protein.
Sweet Potatoes offer an outstanding source of beta-carotene (outranking virtually all other vegetables in this category), and are packed with disease fighting antioxidants. They are also an excellent source of vitamin C, fibre, niacin and vitamin B6.
Avocados, for their part, are an excellent source of health-building monounsaturated fat, as well as a good source of fibre, folate, vitamin K, vitamin E, and vitamin B5. Avocados are also rich in lutein, a carotenoid that operates as an antioxidant to help protect our eyes from disease.
Cooked Tomatoes are one of the best dietary sources of lycopene, a potent antioxidant with cancer-fighting potential.
Arugula (or Rocket), like most green leafy vegetables, is rich in vitamin K and a good source of vitamin C, folate and magnesium. Green leafies are also an outstanding source of lutein and zeaxanthin, two carotenoids that operate as antioxidants to help protect our eyes from age-related macular degeneration and cataracts.
The best news is that all of these ingredients also happen to taste delicious – especially when they come together in a warming, satisfying burrito. The peppery arugula really comes through in this recipe, making it especially delightful.
Sweet Potato and Black Bean Burritos with Avocado and Arugula
Yields: 4 servings
1 cooked sweet potato, diced with skin left on preferably
2 cups cooked black beans, well rinsed if using canned
1 large ripe avocado, diced
1 cup arugula
1 cup natural salsa of your choice, or 2 large chopped tomatoes with a sprinkle of sea salt
4 large spinach tortillas, or whole grain tortillas of your choice
I like to provide options in my recipe suggestions so that people don’t feel like it’s an all or nothing proposition.
I tend to bake my sweet potatoes because I like the taste and texture that arises from the roasting process (including the skin where plenty of nutrients reside). I often toss vegetables in the oven in the morning while I’m preparing breakfast or making my sons’ lunches and simply re-heat when I need them later in the day. For the sweet potato, I suggest 400 F for about 20-25 minutes – just until al dente (sweet potatoes cook faster than white potatoes).
If you prefer, you can boil the sweet potato (being mindful that you will lose some of the water soluble nutrients), or prick the potato and cook it in the microwave (about 3 minutes on high – it cooks fairly quickly).
15 minutes before serving time, simply combine beans and salsa in a medium size pot on the stove until the mixture just comes to a boil. Reduce and simmer.
Meanwhile, if you cooked your potato earlier in the day and it has now cooled, simply toss the diced pieces in a skillet (dry or with some olive oil) or microwave and heat for a couple minutes.
Lay the four tortillas out on a flat surface and, using half the portion of arugula (1/2 cup), sprinkle a few leaves in the middle of each tortilla shell.
Top the leaves of each tortilla with roughly 1/2 cup mixture of beans and salsa and then add a divided portion of warm potatoes and avocado. Finally, top each tortilla with the remaining arugula.
Beginning with outer edges of shell, tuck, pinch and roll tortilla before cutting it in half.
Here is a helpful illustration on how to wrap a tortilla.
See what I mean? Fast, healthy, and delicious. And so I offer Kelly a HUGE thank you for making my January so much more pleasant! Please take a minute to stop by and say hello to Kelly. There’s nothing a blogger loves more than a friendly hello!