Guacamole sweet potato wrap is my go-to meal whenever I feel peckish or need fiber packed food. Creamy avocado can be paired with most ingredients in wraps such as tuna, salmon, egg, prawns, black beans, chickpeas and tomatoes. I prefer to spread guacamole in wraps as the Spanish onions and cherry tomatoes provide depth of flavour to the avocados.
According to BBC Good Food website, sweet potatoes are a rich source of fiber. They also contain vitamins and minerals such as iron, calcium an selenium. Apart from that, they contain B vitamins and vitamin C. Best of all, they are high in beta-carotene, an antioxidant, that helps in reducing cancer risks.
Sweet potatoes are rich in potassium which helps to maintain healthy blood pressure. Its Vitamin C content boosts the immune system and while its Vitamin A content helps protect our eyes.
In the book, The Blue Zones Solution: Eating and Living Like the World’s Healthiest People, Dan Buettner mentions that sweet potato, one of the food that Okinawans eat, is likely to be the key to longevity.
Sweet potato can be eaten on its own or be accompanied by other food. The purple coloured tubers which contain a high level of beta carotene, are hard to get. I was lucky enough to have come across them at the local supermarket.
How to prepare guacamole?
Guacamole dates back to the Aztecs of South America. Over time, this dipping sauce has been improvised. Jalapenos or dried chili flakes have been added to this creamy dip. In some recipes, yogurt is added. In this recipe, I use cayenne chilies as they are the only ones available at hand.
Ingredients
1 ripe avocado, mash
1 Spanish onion, chopped
handful of cherry tomatoes, halved
handful of coriander, chopped
half lemon, juiced
2 small cayene chili, chopped
pepper
Method
- Mash avocado in a bowl.
- Add onions, cherry tomatoes, chilies and coriander.
- Season with pepper.
- Add lemon juice.
- Mix well.
- Place in the fridge for a few hours before enjoying it.
To prepare the sweet potatoes, cut each one in twos or threes, depending on the sizes. Then place the cut pieces in a pyrex container and add water until it covers the sweet potato pieces. Next, the pyrex container goes into the microwave oven for 10 minutes. Check to see if the tubers are soft enough using a fork. Then drain the water and peel the skin off.
How to prepare the wrap
Spread the guacamole on a piece of whole meal wrap. I personally prefer whole meal or grainy compared to the white wrap because of its low GI content. This means slower rise in blood glucose levels and release of energy, thus making one feel full for a longer period.
Next, add 3 pieces of sweet potato and sprinkle feta pieces on the ingredients. Tuck in the sides and roll the wrap in an upward motion. Voila!
Guacamole sweet potato wrap is a satisfying meal, which is packed with fiber, beta carotene and omega 3 fatty acids. Add more greens such as spinach or rocket leaves, for that vitamin boost. Enjoy!