Roasted sweet potato and seasoned black beans in corn tortillas with avocado crema and fresh cilantro.
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Preheat oven to 400F (200C).
Peel and dice sweet potatoes into 1/2-inch cubes.
Toss sweet potato cubes with olive oil, cumin, paprika, salt, and pepper. Roast for 20-25 minutes.
Heat black beans in a small saucepan with a pinch of cumin.
Warm corn tortillas in a dry skillet for about 30 seconds each side.
Fill tortillas with roasted sweet potato and black beans.
Top with diced avocado, fresh cilantro, and a squeeze of lime.
Serve immediately.
Vitamin C is water-soluble and rapidly cleared. Splitting between food sources and supplement extends plasma exposure across the day.
If the meal's iron is plant-based (non-heme), pair with the vitamin C in the recipe to boost absorption 2-3×. Avoid coffee or tea within 1h.
Preformed retinol is fat-soluble — this meal's fat content boosts absorption. Beta-carotene from vegetables converts to retinol inefficiently (~12:1).
Per-ingredient research grade, not a composite recipe score.
Nutritional data: CIQUAL (ANSES, France) cross-referenced with USDA FoodData Central.