Sweet Potato Black Bean Casserole



1 sweet potato, peeled and diced (cook in the microwave for about 3-5 minutes to soften)

1/4 green pepper, diced

1/2 can of black beans

1 tomato, diced

1/2 an onion, diced

1 tsp. chili powder

1 clove of garlic, minced

1.2 tsp. cinnamon

1 cup salsa

2 tortillas (optional)

1/2 cup shredded cheddar cheese

salt and pepper to taste


1.Preheat the oven to 400 degrees Fahrenheit.  Spray an 8×8 baking dish with cooking spray.  In a bowl combine sweet potato, green pepper, black beans, tomato, chili powder, garlic and cinnamon.

2. Place a layer of salsa on the bottom of the baking dish.  Put a tortilla on top of the salsa (if you are omitting the tortilla, skip this step).  Put the sweet potato mixture on top.  Layer again the salsa, tortilla and sweet potato mixture.

3. Bake for 30 minutes, sprinkle shredded cheese on top and bake for another 5 minutes.



Healthy Sweet Potato Skins


1 sweet potato

1/2 tbsp. butter

1 green onion, diced

1 cup baby spinach

1/4 cup sour cream or plain Greek yogurt

2 tbsp. shredded cheese

1/2 cup chickpeas

salt and pepper to taste


1.Bake the sweet potatoes in a 350 degree oven for 75 minutes.  When the sweet potato is finished cooking, let cool for a bit and then scoop the potato out of the skin.

2. As the sweet potato is cooking, add the butter and the green onion to a skillet and heat the spinach for a few minutes.

3. When everything is finished, in a bowl add all of the ingredients other than the cheese.  You may need to mash the potato and chickpeas before adding the rest of the ingredients.

4. When everything is mixed together, scoop it back into the potato skin and top with cheese.  Bake for another 15 minutes.


Sweet Potato Salad



2 large sweet potatoes, diced

2 tbsp. olive oil

1/2 tsp. salt and pepper

1/2 cup black beans

1/2 cup kernel corn

3 green onions, chopped

1/4 pepper, diced

cilantro leaves (optional)

2 tbsp. honey

2 tbsp. dijon  mustard

2 tbsp. lemon juice

2 tbsp. olive oil

salt, pepper, dill to taste


1.Put 2 tbsp. olive oil in a skillet and cook the sweet potatoes for approximately 20 minutes or until they are soft.  Sprinkle the salt and pepper on top as it cooks.

2. Mix the ingredients for the dressing: lemon juice, honey, Dijon mustard, olive oil, salt and pepper and dill.

3. When the potatoes are done, add the vegetables.  Coat with the dressing.  This tastes good with potatoes hot, or cooled in the fridge and eaten later.



Sweet Potato Noodle Stirfry



1 sweet potato

1/2 onion, thinly sliced

1/2 pepper, thinly sliced

2 cups broccoli florets

2 tbsp. soy sauce

salt and pepper to taste



1.Using a zoodle machine or something similar, turn the sweet potatoes into noodles.

2. In a skillet, heat up the oil and garlic and add the vegetables.  After about 15 minutes of sauteing, add the soy sauce, salt and pepper.  Cook for a few more minutes then eat.



Spanish Rice



2 cups tomatoes

1 cup of cheese whiz, Velveeta, or grated cheese

1/4 cup chopped onions

1 cup minute rice, uncooked

1/2 tsp salt

2 tsp. pepper

2 tbsp. parsley


1.Mix all ingredients together in a bowl, put in a baking dish and bake in a 350 degree Fahrenheit oven for 1 hour.

French Onion Zucchini Noodle Bake



2  1/2 cups zucchini noodles

1 large yellow onion, diced small

1 tsp. sugar

1 tsp. thyme

1 tbsp. butter

1/4 cup beef broth

2 tsp.  Worcestershire sauce

salt and pepper to taste

1/2 cup cheese



1.  Place the butter in a skillet and add the onions.  Cook for a few minutes until they are translucent.  Add the salt and pepper, Worcestershire sauce, and sugar.  Stir well then add the beef broth.


2.Spray cooking spray in a baking dish, place the zucchini noodles in the dish and spread the onion mixture on top.  Bake in the oven for 20 minutes.  Take it out of the oven, add the cheese and bake for another 5 minutes.



Quinoa Chili



1 cup quinoa

1 tbsp. olive oil

3 cloves garlic, minced

1 onion, diced

1 green pepper, diced

2 cans of diced tomatoes

1 can of tomato sauce

1 can diced green chilis

1 1/2 tbsp. chili powder

2 tbsp. paprika

2 tsp. cumin

1/2 tsp. cayenne pepper

salt and pepper

1 can each kidney beans, black beans, corn

juice of one lime



1.In a saucepan, cook the quinoa according to the package instructions.

2.In a large saucepan, add the olive oil and garlic.  Heat for a few minutes and then add the onions and green peppers.  After cooking for 5 minutes  or so, stir in all of the ingredients except the lime juice.  Cover and simmer on low for 30 minutes.

3.When it is finished cooking, serve into dishes and squirt with the fresh lime juice.