Sweet Potato Boats topped with Chili are a heart-healthy comfort food with the added benefits of phytoestrogen and fibre to support menopause symptoms.
Sweet potatoes, and many other foods, contain phytoestrogens, which are natural plant compounds that can act like estrogen in the body. These plant compounds can also suppress the clinical symptoms of menopause caused by a decrease in the production of endogenous estrogen. This particular vegetable is rich in beta-carotene, which the body can convert to vitamin A, benefiting the skin. It is also a great source of fibre which benefits digestion, gut health, heart health, and detoxification.
If sleep is a challenge for you in menopause, this recipe is one you will want to add to your weekly meal plan. The tryptophan in the turkey, paired with the complex carbs from the sweet potato are a dreamy match because they help you sleep. I dive in deeper into what affects sleep in menopause and what you can do about it in my recent post, “What to Eat for Better Sleep in Menopause.”
Ingredients you will need
- sweet potatoes or purple yams
- black beans
- tomato sauce
- mushrooms
- zucchini
- ground turkey
- spices: dried oregano, chili powder, cumin, cayenne pepper, garlic powder, sea salt
- optional toppings: sour cream, jalapeno peppers, green onion, grated cheese
How to make sweet potato boats
Preheat oven to 400F. Slice the sweet potatoes in half, lengthwise, drizzle the cut side with olive oil, and place them cut side down on a baking sheet. Roast for 30 minutes then remove from oven and use a spoon to scoop out the inner flesh. Save it to add back in to the chili
While the sweet potatoes are roasting, start the chili in a Dutch oven or deep pan. Warm up some olive oil and brown the ground turkey
When turkey is at least 90% cooked, add in diced zucchini and mushrooms. Cook until tender, about 5 minutes
Add in the spices, tomato sauce and black beans (drained and rinsed if using canned). Cook everything for a few more minutes while you stir
Add in the sweet potato flesh that you scooped out, mix it in well to the chili, then spoon the chili into the hollowed out sweet potato. Put them back into the oven for another 15-20 minutes
Serve with optional toppings: sour cream, grated cheese, green onion, jalapeno peppers
More recipes using sweet potatoes
Frittata with Sweet Potato Crust
Sweet Potato Bites with Herbed Ricotta and Honey
Juicy Pork Chops and Sweet Potato Sheetpan Dinner
Sweet Potato Boats with Chili
Ingredients
- 4 Tbsp olive oil divided
- 0.5 pound lean ground turkey
- 2 sweet potatoes
- 1 cup black beans
- 1/2 cup tomato sauce
- 2 mushrooms chopped
- 1/4 zucchini diced
- 1 tsp dried oregano
- 1 tsp chili powder
- 1/4 tsp cumin
- 1/8 tsp cayenne pepper
- 1/2 tsp garlic powder
- 1/2 tsp sea salt
Instructions
- Preheat oven to 400F. Slice the sweet potatoes in half, lengthwise, drizzle the cut side with olive oil, and place them cut side down on a baking sheet. Roast for 30 minutes then remove from oven and use a spoon to scoop out the inner flesh. Save it to add back in to the chili
- While the sweet potatoes are roasting, start the chili in a Dutch oven or deep pan. Warm up some olive oil and brown the ground turkey
- When turkey is at least 90% cooked, add in diced zucchini and mushrooms. Cook until tender, about 5 minutes
- Add in the spices, tomato sauce and black beans (drained and rinsed if using canned). Cook everything for a few more minutes while you stir
- Add in the sweet potato flesh that you scooped out, mix it in well to the chili, then spoon the chili into the hollowed out sweet potato. Put them back into the oven for another 15-20 minutes
- Serve with optional toppings: sour cream, grated cheese, green onion, jalapeno peppers
Video
Nutrition
Discover more from hello meno
Subscribe to get the latest posts sent to your email.
