(upbeat music)
- Hello everybody. Welcome to Eat Well.
And it is a grant that we worked on
through the Illinois Critical Access Hospital Network
through OSF HealthCare.
And my name is Jamie Weyant and I'm the dietician.
So I'm here to talk to you today about
sweet potatoes and black beans.
So I'll go over some of the nutritional benefits
of those things and then we'll have Tina Canada
actually prepare a really nutritious recipe.
It's called Sweat Potato and Black Bean Quesadillas.
So with black beans.
So I brought the little, little can of black beans here.
So they're a great source of fiber, which is very good.
They have protein, they have lots of Foley.
And as far as
the nutrition goes
there's about three servings per container on this.
And they're 110 calories, no fat, no cholesterol.
And there's 450 milligrams of sodium.
So it's a little higher on the sodium
because it's in a can of course,
something that you're able to do is,
what we've done in our recipes
is we're going to rinse those off,
to remove a lot of the sodium from the product.
And then you can also get dried beans as well.
And as far as carbohydrate,
we've got 20 grams of carbohydrate.
And then as far as dietary fiber,
there's five grams. So this, this product's really
really high in fiber with it being five grams here.
So it's very beneficial
because of the fiber content, of course.
So what happens when you have a higher fiber content?
It's really good for the GI tract.
It keeps things moving a little faster
and the fiber is really good to kind of take away some
of those bad things that we have, like cholesterol.
It can help improve that
the more fiber that we have in our diets.
So with the sweet potatoes,
as far as the calories,
one of those would be about 112 calories.
Basically no fat in the sweet potato,
carbohydrate 26 grams of carbohydrate per sweet potato.
There's a couple of grams of protein
and about four grams of fiber.
So kind of the same thing with the, with the beans.
These have a lot of fiber in them,
of course, with some of the other fruits and vegetables,
you get the fiber from the consuming the skin
and you get more nutrients when you consume the skin
even though a lot of people don't like it just think
of it as your nutritious snack that you're having along
with it, because it does provide extra nutrients and fiber.
If you consume the skins.
As far as some vitamins and minerals,
one sweet potato will give you 400%
of the vitamin A that you need in your body.
So that's helping keeping your eyes really healthy
your immune system, very healthy.
So they're very healthy thing.
Some of the other vitamins it has a lot of,
with the sweet potatoes, B vitamins
vitamin C, vitamin D, calcium, iron, magnesium,
zinc. So a lot of these things
as far as vitamins and minerals are really found
in the sweet potatoes.
They're very nutrient dense, as we would say.
The most important thing is I'm not saying just
sweet potatoes are very good.
So that's all you want to eat.
It's very good as far as getting a variety
of different nutrients in your fruits and vegetables
and whole grains and beans in your diet.
So then you're including a lot of different variety,
a lot of different nutrients.
And not just eating the same thing
over and over again, it's very is very helpful
to include that variety.
So what I'm going to do is we'll turn it over
to Tina and she will start making our Quesadillas recipe.
- Hi, today I am making
a Black Bean and Sweet Potato Quesadillas.
So while I'm doing my hand hygiene
and getting my gloves on,
I'll tell you a little bit about our recipe.
It's a really fun, fast, easy recipe that is healthy.
This recipe is high fiber, low carb, diabetes friendly.
It's a lower saturated fat,
lower sodium and vegetarian recipe.
So we're featuring the sweet potatoes
and black beans today in our Quesadillas,
our recipe, which is at osfhealthcare.org/recipes does
make four Quesadillas. So would be four servings.
So be great for a lunch for four people,
or you could actually make it
and slice it into wedges and use it as an appetizer,
if you like, we've already microwaved our sweet potatoes
so that they're cooked and we want them to cool down
so that they're easy to handle,
If you use them, when they're out of the microwave
it's going to be really hot.
So we want to start by getting these microwaved
probably about eight minutes.
It may vary depending on your microwave.
So you want to be able to insert a knife in
or a fork into them.
And they're soft and easy to insert.
And then we are using whole wheat tortillas.
Of course, whole grains are always a healthier choice.
So that's why we chose this today.
And that's where the nutrition information on our recipe.
That's what we're calculating based on.
I'm just going to go ahead and prepare two of these today.
So I'm going to lay out my tortillas.
Our recipe tells you we're going to put it
on half and we're going to fold it over.
So that's really easy when you've got it
in your pan and you're flipping it.
You could also fill it on the whole thing
and top it so that you have it like this, and
then half when it's done.
So that's kind of whatever you'd to do.
So we're going to take our sweet potato
and we're going to cut it in half down the middle
and we're just going to scrape out the pulp.
So in that bright and beautiful orange sweet potato.
So I'm just going to take some
of the pulp out of the sweet potato.
And since this recipe makes about four
you're going to put about half a sweet potato
on each of your tortillas.
So since we're going to fold them over in our pan,
we're going to go ahead and just put half
a sweat potato mashed onto each one.
There's nothing that goes in the sweet potato, just,
a well cooked
sweet potato, and then just kind of mashing it up
so that it's spread out
on here.
And doesn't have to be perfect
because again, we're going to just fold that over.
Then we're going to add
three fourths of a cup of black beans
for four of our quesadillas
so I'm actually just,
we've already drained and rinsed our black beans.
So I'm just going to actually take some and lay on top here.
And if you kind of mash them down a little bit into there,
then they stay in real nice.
So this is something that your
kids might want to help you make.
I mean, how much fun could it be to mash a sweet potato
and then mesh some beans down in there?
I think that'd be a real fun treat for the kids.
And then we're going to get some cheese.
So our recipe calls for shredded ma...
Pepper Jack Cheese.
So we've actually got a Cheddar Pepper Jack Cheese mix.
If you are not wanting to have
the Pepper Jack
you could use just plain Monterey Jack
or you could use Cheddar.
We're just going to put there
so you can see that your kids probably won't be any messier
than I am with putting this together.
And then we're just going to fold that over
and they're going to be ready to go in our skillet.
So I'm going to turn my burner on and get my pan hot.
I'm using a nonstick skillet.
So that's really easy.
You usually don't have to have some vegetable oil
with your non-stick pans
but you might, or if you're not using something non-stick
if you use cast iron
then you're going to get a nice crispier tortilla.
So that might be your preference.
You could do these on the grill if you wanted.
There's a lot of ways that you could do them.
But right now we're just going to lift this
into the skillet.
You could do two at a time.
I'm just going to kind of do one right now.
So we're going to let that sit.
We just want to cook it three to four minutes on each side
just long enough to get the cheese melted again.
If you're using cast iron or something like that,
you might get a crispier tortillas.
So you might want a nice
little golden Brown crisp on the outside
and then we're going to serve this accompanied by salsa.
So we already have a bowl of salsa here.
So each
quesadilla is about 300 calories.
So that makes you a really low calorie
fast, quick lunch, something that's really easy to make.
We're doing something that's very inexpensive to make.
It's a meatless meal.
So that's great if you're a vegetarian, but it's also great.
If you're looking to make a low cost meal.
I'm going to go ahead and flip this over.
We'll let it cook a little longer
when I'm, get ready to serve it.
It's something that you can eat with your hands.
You could cut it and eat with a fork, but it's real easy.
So kind of a quick thing you can eat outside on your deck.
If it's summertime
we can also, I've got a pizza cutter here.
So when I've got this cooked, if I wanted to, I could cut it
in wedges and make it something that could be used
as an appetizer or a snack food.
So if you're not wanting it for that whole meal.
So you can see, I didn't get my beans smashed down
in my sweet potatoes very well.
Cause I had some of them fall out while I'm cooking it.
But I think that'll be okay.
I'll just put them on as a little garnish
when I put this on the plate.
All right,
we're going to slip that out
and I'm going sit this other one in the pan
so it can begin cooking.
And I'm just gonna go ahead and slice this into wedges.
Again. I can pick this up and eat it as it is,
but it really makes
a nice little easy to hold, especially
if you have younger kids or you want to serve this
as an appetizer, you can put a little salsa on it.
That's delicious.
So enjoy, and remember, you can get this recipe
at osfhealthcare.org/recipes.
And we will see you for another segment
of Be Well Another Day.
So eat well and
have a nice day.