Sweet Potato & Black Bean Tacos

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Fiber, protein, and polyphenols! What more could one ask for? Well, great taste and warm healthy goodness, which these deliver:

You will need

For the sweet potatoes:

  • 2 medium sweet potatoes, cubed (we recommend leaving the skin on, but you can peel them if you really want to)
  • 1 tbsp extra virgin olive oil
  • 2 tsp garlic powder
  • 2 tsp smoked paprika
  • 1 tsp chili powder
  • 1 tsp black pepper
  • 1 tsp ground cumin
  • 1 tsp ground turmeric
  • ½ tsp MSG or 1 tsp low-sodium salt

For the black beans:

  • 2 cans black beans, drained and rinsed (or 2 cups black beans that you cooked yourself)
  • ¼ bulb garlic, minced
  • 1 fresh jalapeño finely chopped (or ¼ cup jalapeños from a jar, finely chopped) ← adjust quantities per your preference and per the quality of the pepper(s) you’re using; we can’t judge that from here without tasting them, so we give a good basic starting suggestion.
  • 2 tsp black pepper
  • 1 tsp red chili flakes
  • ½ tsp MSG or 1 tsp low-sodium salt

For serving:

  • 8 small corn tortillas, or your preference if substituting
  • 1 avocado, pitted, peeled, cubed, and tossed in lime juice ← we’re mentioning this here because you want to do this as soon as you cut it, to avoid oxidation
  • Any other salad you’d like to include; fresh parsley is also a good option when it comes to greenery, or cilantro if you don’t have the soap gene
  • Tomato salsa (quantity and spice level per your preference)

Method

(we suggest you read everything at least once before doing anything)

1) Preheat the oven to 400°F / 200°C.

2) Toss the sweet potato cubes in a large bowl with the rest of the ingredients from the sweet potato section above, ensuring they are evenly coated.

3) Bake them in the oven, on a baking tray lined with baking paper, for about 30 minutes or until tender inside and crispy at the edges. Turn them over halfway through.

4) While that’s happening, mix the black beans in a bowl with the other ingredients from the black bean section above, and heat them gently. You could do this in a saucepan, but honestly, while it’s not glamorous, the microwave is actually better for this. Note: many people find the microwave cooks food unevenly, but there are two reasons for this and they’re both easily fixable:

  • instead of using high power for x minutes, use medium power for 2x minutes; this will produce better results
  • instead of putting the food just in a bowl, jug, or similar, use a wide bowl or similar container, and then inside that, place a small empty microwave-safe glass jar or similar upturned in the middle, and then add the food around it, so that the food is arranged in a donut shape rather than a wide cylinder shape. This means there is no “middle bit” to go underheated while the edges are heated excessively; instead, it will heat through evenly.

If you really don’t want to do that though, use a saucepan on a very low heat, add a small amount of liquid (or tomato salsa), and stir constantly.

5) Heat the tortillas in a dry skillet for about 30 seconds each on each side, when ready to serve.

6) Assemble the tacos; you can do this how you like but a good order of operations is: tortilla, leafy salad (if using), potato, beans, non-leafy salad including avocado, salsa or other topping per your preference.

Enjoy!

Want to learn more?

For those interested in some of the science of what we have going on today:

Take care!

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    Walking… Better.

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    There are renewed calls this week for the Australian government to implement a range of measures aimed at improving our diets. These include restrictions on junk food advertising, improvements to food labelling, and a levy on sugary drinks.

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    Diabetes in Australia

    Diabetes is one of the fastest growing chronic health conditions in the nation, with more than 1.3 million people affected. Projections show the number of Australians diagnosed with the condition is set to rise rapidly in coming decades.

    Type 2 diabetes accounts for the vast majority of cases of diabetes. It’s largely preventable, with obesity among the strongest risk factors.

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    This means the money spent on preventing obesity and diabetes would save the government huge amounts in health care costs. Prevention is also essential to avoid our health systems being overwhelmed in the future.

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    The report puts forward 23 recommendations for addressing diabetes and obesity. These include:

    • restrictions on the marketing of unhealthy foods to children, including on TV and online
    • improvements to food labelling that would make it easier for people to understand products’ added sugar content
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    These key recommendations echo those prioritised in a range of reports on obesity prevention over the past decade. There’s compelling evidence they’re likely to work.

    Restrictions on unhealthy food marketing

    There was universal support from the committee for the government to consider regulating marketing of unhealthy food to children.

    Public health groups have consistently called for comprehensive mandatory legislation to protect children from exposure to marketing of unhealthy foods and related brands.

    An increasing number of countries, including Chile and the United Kingdom, have legislated unhealthy food marketing restrictions across a range of settings including on TV, online and in supermarkets. There’s evidence comprehensive policies like these are having positive results.

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    A sugary drinks tax

    Of the report’s 23 recommendations, the sugary drinks levy was the only one that wasn’t universally supported by the committee. The four Liberal and National party members of the committee opposed implementation of this policy.

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    In Australia, after years of inaction, this week’s report is the latest sign that long-awaited policy change may be near.

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    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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