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Mexican Sweet Potato Salad!


September 15, 2015/0 Comments/in Blog, Recipes /by The Nutrition Twins
We’re not sure if it’s our sweet tooth, but there’s something about a sweet potato that just hits the spot. Cozy comfort food that also squashes a sweet tooth, sign these veggie-loving, twin dietitians with a sugar tooth up! Our clients are always so relieved to know we aren’t anti-carb girls. In fact, we know from research, the results on ourselves and on our clients that small amount of a high-fiber quality carb gives you energy, helps you to lose weight, prevents mood swings and helps prevent binges—woohoo! And sweet potatoes, well these cozy nutrient-packed spuds are just our style! Remember these satisfiers? Roasted Sweet Potato Wedges with Pumpkin Dip, Kale Salad with Warm Roasted Sweet Potato and Carrots, Sweet Potato Cutie Pies and our Sweet Potato and Carrot Mash, just to name a few?

mexican sweet potato salad

Well, now you can even say buh bye to potato salads that are loaded with fat and that pack on the pounds! This sweet potato salad is a lighter, Mexican style salad and you’ll flip for it! And the fiber in our ‘ole sweet potato helps to control blood sugar control, fills you up and plays a role in helping you to eat less and lose weight, oh yeah!


Think this isn’t enough reason to cozy up with this satiating salad? We’ve tossed in yummy black since they’ve got protein and fiber to keep you full and satisfied—plus they’re packed with antioxidants and anti-inflammatory compounds to keep your body in better working order. In fact, recent research has shown that black beans provide special support for digestive tract health, and particularly the colon. So if you struggle with a digestive system that seems to always be bloated and be having issues, ironically, black beans can help you in the long term!


Mexican Sweet Potato Salad

Makes 9 servings


4 medium sweet (6 oz each) potatoes, peeled and cut into 3/4 inch slices
1 can non GMO corn, rinsed and drained
1 can black beans, rinsed and drained
2 red peppers, diced
4 green onions, chopped
1 medium avocado, pit and skin removed, chopped


1). Microwave sweet potatoes one at a time (about 5 minutes each side) or until you can pierce with a fork.

2). In a large bowl, combine the corn, black beans, red pepper, green onions, cilantro, and avocados. Once the sweet potatoes are cooked through, quarter the rounds and add them to the bowl!

3). ENJOY! Easy as 1-2-3

Nutritional Information:

9 servings

Calories 106; Fat 3.4g; Saturated Fat 0g; Carbohydrates 19g; Protein 3g; Cholesterol 8mg; Sodium 20mg; Fiber 5g
Mexican Sweet Potato Salad

Serves: 9 servings
4 medium sweet (6 oz each) potatoes, peeled and cut into ¾ inch slices
1 can non GMO corn, rinsed and drained
1 can black beans, rinsed and drained
2 red peppers, diced
4 green onions, chopped
1 medium avocado, pit and skin removed, chopped

). Microwave sweet potatoes one at a time (about 5 minutes each side) or until you can pierce with a fork.
). In a large bowl, combine the corn, black beans, red pepper, green onions, cilantro, and avocados. Once the sweet potatoes are cooked through, quarter the rounds and add them to the bowl!
). ENJOY! Easy as 1-2-3
Nutrition Information
Serving size: 1 cup Calories: 106 Fat: 3.4 Saturated fat: 0 Carbohydrates: 19 Sodium: 20 Fiber: 5 Protein: 3 Cholesterol: 8


2016! New Year, New You

New Year, New You: Healthy Nutrition Hacks to Ring in 2016

Decorate your plate, trim the fat and more ways to ring in next year in optimal health.

Kidney beans in a bowl next to ingredients on a table.

Try your hand at roasted Brussels sprouts or a bean salad.

By + More

With the New Year steadily approaching, it’s time to take a look back at 2015. Did you hit your health goals? Are you getting close? It’s never too late to modify our eating, exercise and sleep patterns, especially around the holidays when an abundance of festive food makes its way into our kitchens, shows up unexpectedly at parties and lurks around office corners. The good news is you can still meet your 2015 health goals, have fun along the way and set yourself up for a new way of eating – and living – in the year to come.

Here are five ways to ring in optimal health in the New Year:

1. Decorate your plate: Aim for seven colors each day. Don’t forget to leave out your plate when you break out the bright and colorful holiday decorations this year. Prioritize dark leafy green salads and glazed carrots, or even try to find a way to get some deep purple beets in your next holiday potluck lineup. Seasonal pureed pumpkin, yams and sweet potatoes now make it easier than ever to sneak in immune-boosting beta-carotene. Be sure to keep this tradition going even after the lights and New Year’s noisemakers are put away.

2. Trim the fat: Embark on a new holiday tradition. Still ruminating over your Thanksgiving dinner?The good news is it’s never too late to start a new tradition that celebrates physical activity and the healthy basics – fresh fruits, vegetables, whole grains and legumes – at your next gathering. The secret to healthful trailblazing: Make it fun, and make it festive!

3. Call the shots: Create a precision eating plan. Keep a food diary, and write down what you eat, the serving sizes and how you feel after you eat specific foods. Which foods help you satiate hunger, and which ones ramp up your appetite? Plan accordingly, and stock up on those that keep hunger at bay.

4. Prepare in advance: Share your favorite recipes. We’ve all been to gatherings with foods that could derail our health and fitness goals. To avoid this situation, make a healthful pit stop along the way. Pick up a veggie platter, or if you like to cook, try your hand at roasted Brussels sprouts or a bean salad. Nobody will know if your next “meatloaf” is actually a lentil loaf, a mix of fiber-packed lentils, beans, nuts and seeds. And if they do, encourage them to have a slice and share the recipe.

5. Reset your mindset: Give it 21 days. Still need help fine-tuning your diet? Getting fit and healthy is everyone’s No. 1 goal this year, for good reason. It’s hard to prioritize our health when other demands – family, work, and the holidays – take center stage. The easiest way to make your health goals a reality, for 2015 and beyond, is to make reaching for disease-fighting foods a daily habit. It takes 21 days to begin to retrain our brains. After a few weeks, everything falls into place. With Jan. 1 right around the corner, now is the perfect time to kickstart your health into high gear. Don’t wait another day.

If you need to help, visit for recipes or to learn more about the link between diet and health.

  • Cameron Wells

    Cameron Wells, M.P.H., R.D., is a registered dietitian for the nonprofit Physicians Committee for Responsible Medicine and Barnard Medical Center. With a background in disease prevention and passion for helping others, Ms. Wells guides clinical research studies, employee wellness programs and nutrition education initiatives at K-12 schools.

    Ms. Wells previously worked as a bariatric dietitian and enjoys helping others improve their health through diet education and lifestyle changes. She holds a Bachelor of Science from Virginia Tech in Human, Nutrition, Foods and Exercise, completed a Dietetic Internship at the University of Alabama at Birmingham and recently earned a Master of Public Health degree with a focus in epidemiology from George Mason University.

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Sweet Potato Burgers

Download the Forks Over Knives Recipe App for iPhone and iPod touch

  • Makes 5 burgers
  • Ready In: 30 minutes


  • 1 (15-ounce) can white beans, drained and rinsed

For the sweet potatoes:

  • 2 small or 1 large sweet potato
  • 2 tablespoons nondairy milk
  • 1 tablespoon nutritional yeast
  • 1¼ teaspoons smoked paprika
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1 teaspoon ground cumin
  • Few drops of liquid smoke (about ½ teaspoon)
  • 2−3 tablespoons ketchup
  • ⅓ cup rolled oats
  • ¼ cup instant oats
  • Hot sauce (optional)
  • Chipotle powder
  • Sea salt
  • Freshly ground black pepper

Lindsay S. Nixon

Lindsay S. Nixon is the author of Happy Herbivore AbroadThe Happy Herbivore Cookbook, and Everyday Happy Herbivore. She creates quick-n-easy, no-fuss, low-fat recipes using wholesome everyday ingredients. Visit for recipes and updates from Lindsay.

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Food Journal


Food Journal


Meatless Monday

Huffpost Green

Meatless Monday: Ready to Start

Posted: Updated:

Running around early last week to get my last-minute holiday errands done — no, I’m not immune — I saw people trudging along Miami streets with stooped shoulders and bulging bellies. None of them were Santa Claus.

We have never been so heavy, we have never been so hot. Hot and heavy can be great, but when it comes to climate change and our health, it’s not such a winning combination.

It’s the end of the year, a new year just days away, a time when traditionally, people make resolutions. But our brains are overloaded, our bodies are overweight and I just got the feeling that everyone thinks, the hell with it, why bother to change, it’s too late, anyway. It’s not. Case in point — this month’s global climate accord. Yes, we were almost past the point of no return, but 196 countries finally got it together to enact a policy and pledge to reduce broad-based carbon emissions.

You can do it, too. The single biggest action you can take to better your health, your life and the health and life of the planet is to move to a more plant-based diet.. You’ll reduce carbon and save animals. Are you a Fitbit junkie? Go meatless and calculate just how much of both you’re saving.

You may even save yourself. Even a guy as superfit as NBA pro John Salley upped his game by going vegan. Bestselling author Kris Carr owes her life to it. A vegan diet lowers your risk of obesity and cancer and reduces inflammation and internal sludge, too.

Help the environment, save animals, boost your health — it only take one simple choice. I’ve been coaxing, urging, turning people on to vegan for years. But watching the downtrodden and overweight folks last week, I was on the verge of giving up, myself. Why bother? Then out of the blue, a dear colleague wrote, “I’m eating a lot less meat.  More salads. Goes to prove we can all change for the better.” A greener diet has meant better health for her, and just hearing she’s making the switch to meatless has been among my favorite holiday gifts.

You deserve a present, too. Make one New Year’s resolution — to reduce your meat consumption. It doesn’t have to be forever, it can as little as one day a week — any day. A little change with big results for you and for the environment. It’s only too late if you never start. Wishing you a healthy, happy new year.


Hopping John

Serves 6.

I love kissing on New Year’s Eve, but just as much, I love this humble combination of rice, black-eyed peas and collards on New Year’s Day. Legend has it eating Hopping John promises the new year will be lucky. I can attest it also absorbs any yuck from excessive New Year’s Eve partying.

Flavor improves over time and Hopping John reheats like a dream. Serve with hot sauce for a happy, lucky, abundant new year.

1 cup black eyed peas
3 cups of water
6 cloves garlic
1 dried hot pepper
1 bay leaf
2 cups vegetable broth
1 cup brown rice
1 tablespoon olive oil
1 large onion, chopped
1 jalapeño, chopped
3 ribs celery, chopped
1 big bunch collard greens, sliced into thin ribbons
juice of 1 lemon
sea salt and fresh ground pepper to taste

Soak beans in a bowl of cold water for 4 hours or up to overnight. Drain peas.

In a large pot, bring 3 cups of water to boil over high heat. Add black-eyed peas, 2 cloves of garlic (whole), pepper and bay leaf. Skim off any floating beans.

Reduce heat to low. Simmer beans uncovered for an hour and a half until beans are tender, not mushy.

Add brown rice and the vegetable broth. Cover and simmer over low heat for 20 minutes. Turn off the heat, but leave the pot on the burner.

Meanwhile, heat olive oil in a large skillet over medium-high heat. Add onion, jalapeño, celery and the remaining 4 garlic cloves, chopped. Sauté for about 5 minutes, stirring, until the vegetables soften.

Reduce heat to medium. Add greens by the handful, and cook until wilted, stirring occasionally, about 10 minutes.

Fluff rice and beans, remove whole garlic, dried pepper and bay leaf. Fold in collard mixture.

Squeeze in lemon juice and season with salt and pepper.

Black Bean and Quinoa Soup by Isa

March 30, 2013

Black Bean & Quinoa Soup

by IsaChandra

Serves 6
Total time: 40 minutes || Active time: 20 minutes

Black Bean Quinoa Soup

My mailman rarely talks to me, but he made sure to tell me that this soup smelled great when I was cooking it. So, there you go, endorsed by the US Postal Service.

The thing about this soup, is that it’s almost the only time in the world where I don’t rinse the canned beans. The whole shebang is poured right in, creating a flavorful full-bodied broth that is so monumentally satisfying with the chewy quinoa. Of course, we have our usual black bean soup suspects — cumin, oregano, bay, cilantro — and all that flavor just gets sealed into the delicious broth. It’s familiar but definitely not ordinary.

You can certainly customize to your desires; add some kale at the end, maybe even potatoes with the carrots, or corn. I would have used jalapenos if I had some on hand, too. But the red pepper flakes provide a nice heat and this soup hits the spot if you’re craving something spicy and filling, that you can throw avocado on.

Black Bean Quinoa Soup

Recipe Notes

~If you’re wondering why I add only half of the broth at first, it’s so that it boils faster, thus cooking the quinoa faster. It’s just something I do.

~If you’re wondering why I don’t add the beans with the broth at first, it’s because when soup is thick, it takes longer to cook the quinoa. So I let it cook most of the way, then toss in the remaining liquids.

~Black beans tend to be salty, so I’m not adding a specific quantity of salt here. Definitely salt to taste!

1 tablespoon olive oil
1 yellow onion, diced medium
4 cloves garlic, minced
1 cup chopped fresh tomato
1 teaspoon ground cumin
1/2 teaspoon dried oregano
1/2 teaspoon crushed red pepper flakes
1/2 cup quinoa
1 large carrot, cut into 1/4 inch pieces or so
2 bay leaves
4 cups vegetable broth, divided
1 24 oz can black beans
1/2 cup chopped cilantro, plus extra for garnish

For serving:
Tortilla chips

Preheat a 4 quart pot over medium heat. Saute onion in olive oil with a pinch of salt for about 5 minutes, until translucent. Add garlic and saute with the onions for a few seconds. Then add tomato, cumin, oregano and red pepper flakes and cook for a minute or so, just to break down the tomatoes a bit.

Add quinoa, carrots and bay leaves, and then pour in 2 cups of the broth. Cover and bring to a boil. Let boil for 5 minutes or so, until al dente (that’s mostly tender with a little bite.)

Add the remainder of the broth, the black beans with their cooking liquid, and the cilantro. Cover and bring to a boil, then remove the lid, lower heat to a simmer and cook for 10 more minutes or so, to cook the quinoa the rest of the way.

Taste for salt and seasonings and let sit for 10 minutes or so to allow the flavors to marry. Remove bay leaves and serve topped with crushed tortillas, avocado and cilantro.