• Ingredients:
• 2 medium sweet potatoes (or however many you want - just adjust the recipe accordingly!)
• 1 15-ounce can black beans, rinsed
• 1 medium tomato, diced
• 2 teaspoons extra-virgin olive oil
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/4 teaspoon salt
• 2 tablespoons reduced-fat sour cream
• 2 tablespoons chopped fresh cilantro

Preperation:

1. Prick sweet potatoes with a fork in several places.
2. Microwave on High until tender all the way to the center, 12 to 15 minutes. (OR, place in a baking dish and bake at 425 degrees and bake until tender all the way to the center - approx 1 hour.)
3. Meanwhile, combine beans, tomato, oil, cumin, coriander and salt in a medium saucepan pot and place over medium heat. Alternatively, prepare in microwave-safe bowl and zap the mixture for 2-3 minutes).
4. When ready, slash each sweet potato lengthwise, and spoon the bean mixture into the well.
5. Top each with a dollop of sour cream and a sprinkle of cilantro.

Sweet Potato Fries

INGREDIENTS

• 2 pounds sweet potatoes, about 3 large ones
• 1/4 cup olive or other vegetable oil
• 1-2 Tbsp sugar
• 1 Tbsp salt
• 1-2 Tbsp spice or spice combination of your choice: chipotle powder, smoked paprika, Chinese five-spice, pumpkin pie spice, garam masala, Cajun seasoning, etc.

METHOD

1. Preheat oven to 450°F. (For more crispiness, preheat your oven to 500°F.)

2. Peel the sweet potatoes and cut off the ends. Cut the potatoes in half lengthwise and then, if they are very long, in half crosswise.

3. Put the sweet potatoes into a large bowl and add the oil. Mix well to combine. Sprinkle with salt, sugar and spices of your choice. Use your hands to mix well, so all pieces are coated with oil and spices.

4. Spread the sweet potatoes out in a single layer on a baking sheet; the oil they are coated with should keep them from sticking to the pan. If you are trying to cut fat, reduce the oil to 2 Tbsp and use a non-stick coating on the baking sheet.

5. Bake for a total of 25 to 30 minutes (Note - baking times are approximate depending on how thick you cut the wedges). After the first 15 minutes, remove the baking sheet from the oven and turn over all of the sweet potato pieces. Return to the oven and bake for another 10-15 minutes, or until they are well browned. Let cool for 5 minutes before serving.

*Serves: 4-6 people

Summer Black Bean Salad

INGREDIENTS

• 1 (15 ounce) can of black beans, thoroughly rinsed, and drained (or 1 1/2 cup of freshly cooked black beans)
• 1 1/2 cups frozen corn, defrosted (or fresh corn, parboiled, drained and cooled)
• 1/2 cup chopped green onions or shallots
• 2 fresh jalapeño peppers, seeded and minced, or 1 whole pickled jalapeño pepper, minced (not seeded)
• 3 fresh plum tomatoes, seeded and chopped
• 1 avocado, peeled, seeded, and cut into chunks
• 1/2 cup fresh chopped cilantro
• 1/4 cup fresh chopped basil
• 2 Tbsp lime juice (about the amount of juice from one lime)
• 1 Tbsp olive oil
• 1/2 to 1 teaspoon of sugar (to taste - Note: Sugar is optional - it's just to help balance the acidity of the tomatoes and lime juice)
• Salt and pepper to taste

METHOD

1. Drain the beans (if you are using canned beans)

2. In a large bowl, combine the beans, corn, onions, jalapeno chile peppers, tomatoes, avocado, cilantro, basil, lime juice and olive oil. Add sugar and salt and pepper to taste.

3. Chill before serving.

*Serves 6 to 8.