Kids can make a yummy nutrient rich dish with organic baked sweet potatoes and black beans. Sweet potatoes are a wonderful source of beta carotene, with antioxidant, anti-inflammatory, and blood sugar regulating and disease fighting nutrients. Their bright orange color and sweetness make them a hit with kids. Black beans are high in antioxidants and omega-3, low in fat, with energy producing carbohydrates. Plus they are loaded with protein, fiber, calcium, and iron.
Kids can wash 2 organic sweet potatoes thoroughly as the skin can be eaten and is full of nutrients. Preheat the oven to 425°and stick with a fork all over the skin. Bake the sweet potatoes on a parchment covered sheet pan for 50 minutes. In a pot, add 1 tbsp organic extra virgin olive oil and ¼ cup organic chopped red onion and cook for a couple of minutes. Add 1 minced organic garlic clove and cook a couple more minutes. Drain one 15 ounce can of organic black beans and add it to the pot. Kids can pour a 15 ounce can of Trader Joe’s organic diced and roasted tomatoes with green chilies into the pot. Simmer together for 5 – 8 minutes. Kids can pour 1 cup of tomatoes and beans on each half of both sweet potatoes and cut fresh cilantro finely with scissors on top to serve.
Cooking Magic for Kids 