Lunch: Sweet Potato, Black Bean and Spinach Quesadilla

Sweet potatoes are loaded with the antioxidant beta-carotene, which keeps vision sharp and may fight off the common cold.

This recipe includes superfoods such as:

Cinnamon, Spinach

Health benefits of Sweet Potato, Black Bean and Spinach Quesadilla

Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060). Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being.

Ingredients

12 oz. small sweet potatoes (about 2), halved lengthwise
2 tbsp. olive oil
2 cloves garlic, finely chopped
1 tsp. ground cumin
1/2 tsp. ground cinnamon
1/4 tsp. cayenne
1 (15-oz.) can black beans, rinsed
1 bunch spinach, thick stems discarded, leaves roughly chopped
4 medium tortillas
6 oz. Monterey Jack cheese
Lime wedges, for serving
Salsa, for serving

Instructions

Heat broiler. Line a large broiler-proof baking sheet with foil. Place the sweet potatoes on a plate, cut-side down, and microwave on high until tender, 5 to 7 minutes.
Heat the oil and garlic in a large skillet over medium heat until the garlic just starts to sizzle. Stir in the cumin, cinnamon, and cayenne, and cook for 30 seconds.
Add the beans and 1/2 cup water and cook, tossing occasionally until heated through, about 2 minutes. Add the spinach and cook, tossing until just beginning to wilt, about 1 minute; remove from heat.
Place the tortillas on the prepared baking sheet. Scoop the sweet potato from the skins and spread on one half of each tortilla. Top with the bean mixture and cheese, then fold over the tortillas to cover the filling (they will look overstuffed). Broil until the top is golden brown and the cheese has melted, about 2 minutes. Serve with lime wedges and salsa if desired.

Share Sweet Potato, Black Bean and Spinach Quesadilla