the modern baked potato
Introducing my baked sweet potato X taco bowl aka the modern baked potato — more nutrient dense and seriously delicious than you likely remember the classic baked potato you grew up with, though I certainly have a gluttonous soft spot for those as well. Luckily, this should help nix any cravings for that decadent comfort food.
INGREDIENTS
✧ 4 sweet potatoes
TOPPINGS
✧ 1 15 oz can organic black beans, rinsed*
✧ 1 medium avocado
✧ 1 small organic red onion, chopped
✧ 1 c organic fresh cilantro, chopped
✧ 1/2 c organic scallions, chopped
✧ 1/2 c easy cashew crema - see recipe as follows
OPTIONAL: shredded cheese
CASHEW CREMA
✧ 1 c raw, unsalted cashews
✧ 1/2 c fresh organic cilantro leaves
✧ 1 - 2 large organic garlic cloves
✧ 1/2 - 3/4 c water, pending desired consistency
✧ 3 tbsp fresh lemon or lime juice
✧ Approx. 1/2 tsp pink Himalayan salt + fresh cracked black pepper to taste
OPTIONAL: jalapeño with seeds removed
NOTES
꩜ Shop organic (spices & oils included) & in season whenever possible, plus make sure to fully clean all residue off produce with baking soda prior to cooking.
꩜ I love all of the Eden brand beans, they’re next best things to self soaking/prepping, they even use kombu!
INSTRUCTIONS
1. If making the delicious crema, pre-soak cashews in water for at least an hour.
2. Preheat the oven to 425°F
3. Cover a baking sheet in parchment paper or foil for easy clean up
4. Use a fork to poke holes into the sweet potatoes and set them on the baking sheet
5. Roast sweet potatoes for 40 - 50 minutes, or until soft inside when pierced with a fork
6. While sweet potatoes are baking — drain + rinse the cashews and whip up crema by placing all ingredients a food processor or high speed blender (I use a NutriBullet) — you shall truly be amazed by the deliciousness ;)
6. Give potatoes a little time to cool, then split down the middle and serve immediately with desired toppings — YUM.
Some functional food for thought —
SWEET POTATOES
Sweet potatoes are fabulous for gut health, rich in both soluble and insoluble fiber, as well as saturated with many antioxidants. As a complex carbohydrate, sweet potatoes keep us fuller longer! And they’re soaked in so many vitamins and minerals, especially vitamin A, which is stellar at protecting our precious eyesight! These sweet potatoes protect our bodies from free radicals that can damage DNA and trigger inflammation, linked to a multitude of chronic illnesses from cancer to heart disease to general aging. To get technical, anthocyanins are a group of antioxidants found specifically in purple sweet potatoes, which have been found to slow the growth of certain types of cancer cells, including those of the bladder, colon, stomach and breast! There’s even research suggesting promise of improved memory and lower risk of mental decline. Extracts of orange sweet potatoes and sweet potato peels have been found to have anti-cancer properties as well…so bottom line being, we can’t go wrong incorporating an extra sweet potato or two into our weekly routines!
EITHER CANNED EDEN BRAND OR BOXED BEANS
While soaking your own beans is hands down the most preferable option, for all convenient intents and purposes, boxed beans my only alternative when not purchasing Eden brand beans. Not only are they fresher tasting, there is no BPA or BPS in the lining, which can seep into the food of many canned foods. BPA and BPS has been linked to a multitude of negative health effects from impaired brain function, memory and learning, depression, heart disease, type 2 diabetes, breast cancer and fertility problems. So, if you aren’t soaking the beans yourself and can’t find Eden brand beans — go boxed!
PRE-SOAKING CASHEWS
You may wonder if you can skip the step of soaking the cashews if you have a high speed blender and the answer is that you absolutely can! However, if you want to receive the full punch of nutrient dense deliciousness, I highly recommend carving out the hour. Soaking cashews produces not only an extra creamy texture, it also boosts nutrition! Soaking nuts of any kind removes phytic acid, which allows our bodies to pull out more nutrients from the nuts, as well as makes them easier to digest.
CASHEWS
Cashews are rich in fiber, heart-healthy fats and protein! They’re also naturally cholesterol and sodium free. Plus they’re a fabulous source of copper, magnesium, manganese and vitamin K — nutrients that are important for energy production, brain function, immunity, blood and bone health. Additionally, they’ve been known to reduce risk of diabetes, boost oral health, reduce risk of anemia, promote development of red blood cells and prevent heart disease!
PINK HIMALAYAN SALT
Since pink Himalayan salt is less processed than table salt, your body has an easier time processing it, as it doesn’t require as much water to clear out the excess sodium! It also contains more than 80 minerals and elements, including potassium, iron, calcium and (naturally occurring) iodine, aiding our body’s natural detoxification process and promoting the removal of bacteria. This can even help lower blood pressure, as iodine supports our body’s electrolyte balance, allowing our intestines to absorb more nutrients.
As with everything I make, I love to know the ingredients will fuel not only a beautiful plate, but a beautiful feeling inside. Steeped in the culture of being raised in Japanese and Italian homes, I understand the magnitude of importance food holds. I also believe in the philosophy of eating to live versus living to eat. It really is not about deprivation, it’s about remaining mindful and raising the vibration — no matter how incredible something taste’s, it’s also about how it “tastes” to our minds, bodies and souls that will keep the true “deliciousness” with us long past the moment of actual consumption. Pillars I continue to remind myself:
1. The quality of ingredients matter.
2. Less is always more.
3. Think loving thoughts while cooking and the food will taste better! #truth
4. Remain present while enjoying the intimate act of eating, it’s a game changer.
With love & gratitude, cheers to your good health!
medical disclaimer: all information is intended for general information purposes only and should not be considered as personal medical advice. individuals should always consult their healthcare provider before administering any of the suggestions made on thebalancedcalm.com to ensure they are appropriate for their specific circumstance.
