• 1 1/2 lbs sweet potatoes, peeled
• 3/4 cup black beans, drained and rinsed
• 1/2 tsp garlic salt
• 1/4 tsp pepper
• 1/2 tsp onion powder
• 1/4 tsp cinnamon
• 1/4 tsp nutmeg
• 1/8 tsp cumin
• Cooking spray

Preheat oven to 400°F.
Steam or boil sweet potatoes until barely tender, approximately 15 minutes. Let cool. Mix potatoes and beans with an immersion blender until smooth. (Add water if needed) Add garlic salt, pepper, onion powder, nutmeg, curry, cumin and cinnamon. Mix well. Spray sheet pans with cooking spray. Using a tablespoon, portion out scoops of mixture and roll slightly, place 1 inch apart on prepared sheet pans. Bake in oven for approximately 10- 12 minutes, until starting to brown. Then flip and bake for approximately 5 minutes or until the both sides start to brown.

Recipe Yields: 6 Servings

Storage Time: 3 days in the refrigerator

Sweet potatoes are an excellent source of potassium, and contains magnesium, and calcium. They also contain vitamins A,C niacin, and folic acid.

• 1 whole sweet potato, cleaned and halved
• 1 1/2 tbsp cheddar cheese
• 1 cup pinto beans, drained and rinsed
• salt and pepper to taste
• Cooking spray

Preheat oven to 400F. Scrub clean and dry a small sweet potato. Cut potato in half and cut the ends off in order to stand the potato up in an oven safe dish, spray the skin of the potato with cooking spray. Bake for 30-40 minutes. Remove from oven and cool slightly. Scoop out the inside of the potato and place in a bowl, mash with Worcestershire, salt and pepper. Mix in most of the cheese and beans (trying to leave the beans whole). Add mixture back into the sweet potato skin, top with remaining cheese. Back for an additional 5-10 minutes.

Recipe Yields: 2 Servings

Storage Time: 3 days in the refrigerator

As a great source of dietary fiber, this recipes also provides vitamins, and protein.

• 3 potatoes
• 1 tbsp olive oil
• 1/2 cup onion, chopped
• 1 egg
• 1 whole crown of broccoli
• 1/3 cup chickpeas
• 1 tsp baking powder

Preheat the oven to 425 degrees Fahrenheit. Line a baking sheet with foil and spread olive oil on it. Rinse chickpeas and grind in the food processor until they become a powdery consistency. Set them aside to add later. Wash broccoli and add to large bowl after grinding in a food processor. Peel and chop potatoes. Chop the onion and add the onion and potatoes to the food processor. Grate in the food processor and press with paper towels to remove the moisture. Add minced garlic, egg, baking powder, chickpeas and salt and pepper to the mixture and mix until all ingredients are blended. Drop the mixture on the olive oil coated pan in the size of one inch balls. Using a spatula or you hand, flatten them into the pan. Bake for 15 minutes then turn over the pancakes and bake for another 10 minutes until they are crunchy and brown.

Depending on the size of your broccoli potato pancakes, this recipe will make 10- 15.

Recipe Yields: 7 -10 Servings

Store in an airtight container in the refrigerator for up to 3 days.

This dish is a wonderful source of vitamin C, vitamin K, potassium, iron and offers other nutrients that are necessary for your child’s growth and development.

• 2 portabella mushroom caps (cleaned and diced)
• 1 cup black beans (rinsed)
• 1 egg
• 1 cup red pepper
• 1/2 cup sweet onion (diced)
• 2  garlic cloves
• 1  avocado (diced)
• 1/2 cup panko bread crumbs
• 1 tsp cumin
• 1 tsp paprika
• ½ bunch fresh cilantro chopped
• 1 tbsp soy sauce
• Dash of Worsteshire
• 1 tbsp yellow mustard
• Salt and pepper to taste

Sauté portabellas, pepper, onion, and garlic in a little olive oil about 7-10 minutes set aside to cool. Add the beans to the pan and once beans are warmed remove them from heat source. Use the back of a spoon and mash until most of the beans are smooth. Mix all ingredients, but the avocado, bread crumbs and egg in large bowl, cover and refrigerate for one hour. Once cooled add the egg and bread crumbs and mix. Add the avocado and form into small patties (slider size). Heat skillet to medium heat. Place patties in skillet, cook for 6 minutes, carefully flip and cook for an additional 6 minutes. If the patties begin to get too crisp turn heat down to medium-low. If the patty is too thick, you can finish cooking the sliders in the oven at 365 degrees for around 10 minutes.

Serve on dollar rolls or English muffins with your favorite slider sauce!

Recipe Yields: 9 Servings

Storage Time: 3 days in the refrigerator

Slow cooker recipes are life-savers for families with busy schedules.

• 1 whole 16 ounce bag frozen hash brown potatoes
• 1 whole 15 ounce can of black beans drained and rinsed
• 1 cup mild salsa
• 1 cup shredded cheddar cheese
• 6 whole egg
• 1/4 cup milk
• 1/2 cup plan Greek yogurt
• 1/4 tsp salt
• 1/4 tsp pepper

Spray inside of slow cooker with nonstick cooking spray.
Place ½ of the hash brown potatoes in the bottom of the slow cooker. Add ½ of beans and ½ of the salsa. Top with ½ cup of cheese. Repeat the layers.
In a large bowl, beat the eggs, milk, yogurt, salt and pepper.
Pour over the ingredients in the slow cooker, poking holes in the top layer. Then cover and turn on low.

Cook for 5 to 6 hours, until the casserole is set and eggs are thoroughly cooked.

Recipe Yields: 8 Servings

Storage Time: 2 days in the refrigerator

The potatoes in this recipe provide vitamin C, potassium and vitamin B6. Additionally, this dish is a great source of protein, calcium and dietary fiber.

Mushrooms make a great snack for little fingers and this recipe is a good source of vitamin b, niacin and riboflavin.

• 2 cans 15.5- ounce no-added salt chickpeas (garbanzo beans)
• 3 whole garlic cloves crushed
• 1/2 cup vegetable or chicken broth
• 1/3 cup sesame seed paste (tahini)
• 1/4 cup fresh lemon juice
• 2 tbsp olive oil
• 1/2 tsp salt
• 1  roasted red bell pepper
• 1 cup of sliced mushrooms

Mix chickpeas, crushed garlic, broth, tahini, lemon juice, olive oil, salt and roasted bell pepper. Using the immersion blender combine all ingredients until smooth. Serve with sliced mushrooms.

Recipe Yields: 10 Servings

Store the hummus dip in the fridge for up to 7 days

1 can drained chick peas (garbanzo beans)
1/4 cup tahini (add more or less until you get the desired consistency)
1/4 cup honey

Use a  blender or food processor, add chick peas, honey and tahini. Blend until you get the desired consistency. Serve hummus with whole wheat pita or  Crispy Cheese Crackers.

Note* The American Academy of Pediatrics recommends waiting to offer honey to children until after their first birthday.