Description:
This dish is a gentle, grounding meal — a warm baked sweet potato filled with creamy avocado and hearty black beans. It offers a perfect balance of complex carbs, plant-based protein, and healthy fats, all of which work together to stabilize blood sugar and promote a calm, steady mood.
Every element of this meal has a healing quality:
- The sweet potato, soft and naturally sweet, provides comfort while delivering slow-digesting carbohydratesand beta-carotene, a powerful antioxidant that supports brain health.
- Black beans offer a source of magnesium and folate, two nutrients linked to reduced symptoms of depression and anxiety.
- Avocado, creamy and rich in monounsaturated fats, supports neurotransmitter function and brain repair — making it ideal for emotional recovery.
This isn’t just a healthy dish — it’s a soul-satisfying ritual, perfect for days when you need something nourishing but don’t have the energy for something complicated.
It’s warm, grounding, and empowering — reminding you that simple food can still be deeply supportive.
🕒 Total Time: 40 minutes
🍽️ Servings: 2
🔥 Calories per serving: ~460 kcal
🛒 Ingredients
For the Base:
- 2 medium sweet potatoes, scrubbed
- 1 teaspoon olive oil
For the Topping:
- 1 ripe avocado, diced
- 1 cup cooked black beans (or canned, rinsed and drained)
- Juice of 1/2 lime
- 1/4 teaspoon ground cumin
- Salt and pepper, to taste
- Fresh cilantro or parsley, chopped (optional – for garnish)
🍳 Instructions
1. Bake the Sweet Potatoes:
- Preheat oven to 200°C (400°F).
- Rub each sweet potato with olive oil and prick a few holes with a fork.
- Place on a baking tray and bake for 35–40 minutes, or until fork-tender.
2. Prepare the Topping:
- In a bowl, combine black beans, diced avocado, lime juice, cumin, salt, and pepper.
- Toss gently to mix without mashing the avocado too much.
3. Assemble the Dish:
- Slice each baked sweet potato lengthwise and gently fluff the inside with a fork.
- Spoon the black bean–avocado mixture on top.
- Garnish with fresh cilantro or parsley if desired.
- Serve warm.
💡 Tips for Mood & Nutrition
- Add a spoonful of Greek yogurt or tahini for creaminess and extra protein.
- A sprinkle of chili flakes can lift the flavor — especially helpful when appetite is low.
- Want a heartier version? Serve with a soft-boiled egg or a side of quinoa.
- Eat slowly and mindfully — the colors, textures, and warmth of the meal can help reconnect you with your senses and the present moment.
🎯 Note:
This meal is vegan-friendly, anti-inflammatory, and gut-friendly — ideal for supporting emotional balance through nutrition. It’s particularly beneficial for people navigating stress, emotional burnout, or low energy.
