Baked Sweet Potato

Keywords: vegetarian, vegan, cardiovascular disease, anti-inflammatory, healthy, quick, dairy-free, high fiber

Serves: 1

Prep Time: 1 minute

Total Time: 6-12 minutes

Equipment: microwave, fork, knife

Ingredients:

• 1 sweet potato per person, rinsed and scrubbed

Directions:

1. Prick a sweet potato all over with a fork, then wrap in a wet paper towel.
2. Microwave on high for 3-4 minutes, then flip and microwave another 3-4 minutes.
3. Poke with a fork to test if done (the interior should be soft). If not done yet, microwave in 1 minute intervals until the interior is soft.
4. Cut the sweet potato in half lengthwise to serve.

Variations:

• Top with:
  • bean chili and shredded cheese
  • avocado, black beans, and salsa
  • a chopped hardboiled egg and chives
  • a fried egg, kimchi, and sriracha
  • steamed broccoli, shredded chicken, mustard, and lemon juice
  • feta cheese, chickpeas, chopped parsley, and Kalamata olives
  • Greek yogurt, chopped almonds, and harissa
  • sauteed spinach, garlic, white beans, and mushrooms with grated Parmesan
  • tempeh bacon, avocado, and sliced tomato

Notes:

• Microwaved sweet potatoes can easily be made in an office kitchen for a satisfying lunch with any of the toppings listed above.
• Keeps for 3 days refrigerated.

Nutrition Notes:

• Sweet potatoes are a starchy vegetable rich in vitamins including beta carotene, vitamin C, and potassium. They are high in fiber and are a great basis for a healthy lunch when topped with protein and non-starchy vegetables.

Savings Tip:

• Sweet potatoes are a budget-friendly food that can be stored for months in a cool, dark place. The listed topping suggestions are made with inexpensive proteins such as beans, eggs, chicken, yogurt and tempeh.

Nutrition Facts:

Serving Size	1
Energy (kcal)	135
Fat (g)	0
Saturated (g)	0
Cholesterol (mg)	0
Sodium (mg)	54
Carbs (g)	31
Sugars (g)	10
Added Sugars (g)	0
Fiber (g)	5
Protein (g)	3
Vitamin D (IU)	0
Calcium (mg)	57
Iron (mg)	1
Potassium (mg)	713