Sweet Potato and Summer Squash Quesadillas

Melissa Halas, MA, RDN, CDE | SuperKids Nutrition

Sweet potatoes make dishes more filling, flavorful and nutrient dense. They are one of the richest sources of beta-carotene, a phytonutrient important for immunity, lowering exercise oxidative stress, and inhibiting cancer cell growth. (1) With sweet potatoes, summer squash, and kale, this colorful dish is the very essence of a rainbow. Each serving contains about a cup and a half of veggies – more than half of your daily requirement. I like to top mine with cheddar cheese but they are also tasty with plant-based cashew cheese.

Sweet Potato Storage Tip: Store them in a cool dry place, away from onions and garlic. If you see black splotches on the skin, it’s superficial, just remove them and you can still eat the potato.

Makes: 4 servings Prep time: 10 minutes Cook time: 15 to 40 minutes depending on the cooking method used

Ingredients

• 2 large sweet potatoes (~1.5 lbs)

• 2 small summer squash (yellow zucchini), shredded (with large holes of a box grater)

• 2 cups raw kale, chopped and stems removed

• 1 Tbsp olive oil

• 1 Tbsp chopped cilantro (optional)

• ½ tsp cumin, ½ tsp garlic or onion powder

• ½ tsp salt, ½ tsp black pepper

• 1 cup shredded cheddar cheese

• 1 lime

• 1 ripe avocado

• 8 corn tortillas (5-6”)

• Optional: salsa and Greek yogurt, for serving

Directions

1. Wash and scrub sweet potatoes.

2. Use a fork to poke holes across the top of the sweet potatoes. Cook sweet potatoes (2 options): (1) Preheat oven to 400 degrees. Wrap sweet potatoes in tin foil and bake in the oven for 25-30 minutes, until tender OR (2) microwave on high for about 8 minutes, until tender

3. In a medium skillet or cast iron pan, heat 1 Tbsp olive oil over medium heat. Add shredded squash and kale. Stir. Add spices. Sauté for 2-3 minutes, until kale is wilted and squash is tender. Add salt and pepper. Turn off heat and set aside.

4. Scoop the flesh out of the cooked sweet potatoes and mash, then mix it in with the zucchini and kale. Sprinkle in chopped cilantro and stir.

5. On an oiled griddle or nonstick pan, heat 1 tortilla over medium heat. Sprinkle cheese across the tortilla. Add some of the veggie filling (about 2/3 cup) and spread/flatten out with the back of a wooden spoon or spatula. Place another tortilla on top. Cook for 1 minute. Flip, and cook for 1 minute more.

6. Cut into quarters with a pizza cutter or kitchen scissors and serve with sliced avocado on top. Additional toppings such as salsa, squeeze of lime, and dollop of Greek Yogurt.

Nutrition facts

Per Serving Calories: 564

Carbohydrates: 69g

Fat: 27g

Fiber: 13g

Potassium: 1148mg

Protein: 18g

Saturated fat: 10g Sodium: 675mg

References:

1. Halas M. The Plant-Based Boost Nutrition Solutions for Athletes and Exercise Enthusiasts. Middletown, DE: Super Kids Nutrition Incorporated, 2019.

Melissa Halas, MA, RDN, CDE, is CEO of SuperKids Nutrition and creator of the Super Crew. She's a nationally recognized Registered Dietitian specializing in pediatrics, sports, and plant-based nutrition. Check out her books that promote plant-based eating for both children and adults, including The Plant-Based Boost, Nutrition Solutions for Athletes and Exercise Enthusiasts, The Plant-Based Boost Cookbook, 100+ Recipes for Athletes and Exercise Enthusiasts, The Super Crew’s Breakfast Cookbook for Kids, 50 Tasty Recipes + 100 Fun Nutrition Activities, and Healthy Eating for Families, The Ultimate Nutrition Guide for Kids, Parents, and Educators (in English and Spanish). Shop her books here.

Contact Melissa.