Healthy Loaded Sweet Potato
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The ultimate savory and energizing fast-food option, with plenty of fiber, vitamin A, and flavor.
Makes 4 servings
4 medium sweet potatoes
2 cups cooked black beans, or 1 (15-ounce) can black beans, rinsed
1 cup salsa
1/2 cup chopped fresh cilantro
1/4 cup mashed avocado or dry-roasted pepitas (pumpkin seeds), optional
Wash the sweet potatoes. Pierce each potato 4 to 5 times with a fork and bake in the oven or microwave.
Oven: Preheat the oven to 400 F. Place the potatoes on a rimmed baking sheet lined with foil or parchment paper. Bake 45 to 75 minutes, or until tender.
Microwave: Place the potatoes in a microwave-safe dish with 1/2 cup water. Cover loosely with a lid or plastic wrap. Microwave for 10 minutes. Carefully turn the potatoes over. Microwave another 10 to 12 minutes, or until the potatoes are tender.
Once cooked, split the potatoes and top each potato with black beans, salsa, cilantro, and mashed avocado or pepitas, if using.
Note: Other tasty toppings include corn (fresh or thawed from frozen), chopped tomatoes, and sliced green onions.
Source: Lee Crosby, R.D., L.D., Physicians Committee Staff Dietitian
Per potato: Calories: 275; Fat: 3 g; Saturated Fat: 0.4 g; Calories from Fat: 9%; Cholesterol: 0 mg; Protein: 10 g; Carbohydrate: 54 g; Sugar: 8 g; Fiber: 15 g; Sodium: 534 mg; Calcium: 121 mg; Iron: 3 mg; Vitamin C: 7 mg; Beta-Carotene: 11,328 mcg; Vitamin E: 1.5 mg
Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.
Physicians Committee for Responsible Medicine
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“Virgil the Hound is a touching story that reminds us that animals deserve kindness and compassion. More and more people are opening their hearts to animals, and Tere Albanese’s words will open many more.”
—Neal D. Barnard, MD
President, Physicians Committee for Responsible Medicine
“OMG, Tere – Just read Virgil! Your book is more than a poem. It’s highlyeducational about the cruelty we humans inflict, willingly or out ofignorance, on the animal kingdom! When we know better, we can do better! And I put myself in that category! Wow – I considered myselffairly well-educated, but I’ve not even scratched the surface!
So, a big ‘Thank You’ for opening my eyes!”
—Ms. Donna Salyers, Animal Rights Activist, Fashion Designer, Founder, CEO & Worldwide Distributer of Fabulous-Furs
High-End Faux Fur Fashions
“Virgil the Hound charming feel-good story of a hound who wouldn’t hunt and his extraordinary relationship with a fox. There must be many hounds who cannot be trained but sadly in the United Kingdom they are not re-homed or rescued. They are shot and used for fodder.
Here foxhunting is a sinister cruel practice involving wildlife crimes: terriers, who dig the foxes out if they have gone to ground, stolen cubs used as bait to train the hounds and bagged foxes, who are basically given to the hounds so they are not disappointed if they did not kill a fox on the hunt.
It is the public perception that hunts are following a trail, but in reality, this is seldom the case. It is paramount that the hunting ban is strengthened and enforced.
Virgil is a lucky hound indeed.”
—Janice Holland, Animal rights Activist with an emphasis on fox hunting,
Based in the UK – Twitter Handle Sneaky Vixen@JaniceHolland62
“Oh Tere, what a wonderful, goose-bump provoking, heartfelt, tear jerking and informative read! I am overjoyed that you have taken the time, throughout your life, to gather your thoughts and share your experience and valuable insight into the truths regarding the other living
(furry or not)
beings that we share this earth, and our existence with.
As much cruelty that still remains,
I do strongly believe in my heart that we, as a people, are evolving.
It is such an inspiration when someone decides to put the work into it and actually dedicates the time and effort into making a difference, and then sharing the passion with the rest.
As much as I love animals, and try so hard to do the right thing,
I fall short.
After reading your manuscript, I have a renewed dedication to do better and I believe that this is exactly what your goal is.
-Sharaun Covell, Real Estate Professional, Boise, Idaho
I wanted to introduce you to my new best seller, Virgil the Hound. This is a true story about a foxhound that refused to hunt foxes and the lesson he teaches the hunter about compassion towards all living creatures. Because life can be so cruel, it is important to teach children to respect all living things. Virgil reminds all of us that lesson. Below are some reviews.
Just click on the book cover and it will take you right to Virgil's Amazon Page where you can purchase your own Virgil the Hound!