The Cowgirl Chef: Delicious and healthful on a dime

• 1 sweet potato, peeled and chopped into 2-inch cubes
• 2 tablespoons canola oil, divided
• Sea salt and pepper
• 8 corn tortillas
• 2 cups black beans, canned or homemade
• 4 cups chopped fresh spinach, packed
• 1 teaspoon cumin
• 1 avocado, chopped
• 2 limes, cut into wedges
• Prepared salsa

1. Heat oven to 450 degrees. Toss sweet potato cubes with 1 tablespoon of canola oil and a pinch of salt and pepper on a cookie sheet, spreading them out, and bake 30 to 40 minutes, or until lightly browned. Turn the potatoes over halfway through baking.

2. When the sweet potatoes come out of the oven, put the corn tortillas in. (I usually put them directly on the rack.) It will take 5 to 10 minutes for them to get crispy. (Making your own tostada shells is cheaper than buying them premade, plus they don’t have the added oil and salt.)

3. Put the other 1 tablespoon of canola oil in a medium skillet over medium-high heat and add the black beans. When they have warmed through, toss in the spinach and cumin, stir and let cook just until the spinach starts to wilt (it will keep cooking after you turn the heat off).

4. To assemble the tostadas: Put some sweet potatoes on each shell, then the bean-spinach mixture. Top with chopped avocado and serve with lime wedges and salsa on the side.

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• 1 bunch asparagus
• 2 tablespoons olive oil, divided
• Sea salt and pepper
• 4 large eggs
• 1/3 cup peas (either frozen or fresh)
• 1 teaspoon chopped fresh basil
• 1 teaspoon chopped fresh mint
• 1 teaspoon fresh thyme
• A few chives, left 3 to 4 inches long

1. Heat oven to 450 degrees. Cut off the woodsy bottoms of the asparagus spears, and trim the bottom portion if the spears are fat ones.

2. Place asparagus on a cookie sheet, add olive oil and toss, using your hands. Add a little salt and pepper and toss again. Roast until the spears are just barely starting to turn brown on the tips, about 15 to 20 minutes.

3. While the asparagus is roasting, whisk the eggs with a tablespoon or two of water and add a pinch of salt and pepper. Set aside.

4. Take the asparagus out of the oven and let cool slightly, then cut the spears into 2-inch pieces.

5. Put the remaining 1 tablespoon of olive oil in a medium to large skillet over medium-high heat. When hot, pour in the eggs and let them set for a minute. Add the asparagus pieces and peas, then sprinkle the herbs all around, pressing them down slightly with a spatula so they don’t float on top. Let the frittata cook, pushing back the edges so the runny part cooks, too.

6. Then slide it into the still-hot 450-degree oven for a few minutes so it firms up and puffs. Remove from the oven, transfer to a cutting board and slice into 4 pieces and serve. This makes a great light dinner with a green salad.

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• 2 cups uncooked brown rice
• Peanut sauce (recipe follows)
• 1 cup whole, unsalted peanuts
• 1 bunch broccoli, florets removed
• 1 (14-ounce) can chickpeas, rinsed and drained
• Small handful cilantro, chopped
• 1 lime, cut into wedges

1. Cook rice according to instructions. Leave on the stove with the lid on to keep warm.

2. While the rice is cooking, make your peanut sauce.

2. Toast peanuts in a skillet over medium-low heat. When they’re slightly browned — about 10 minutes — remove from heat and pour into a bowl to cool.

3. Steam broccoli florets in a steamer basket in a saucepan or in the microwave.

4. Warm the chickpeas over medium-low heat.

5. To assemble, layer 1 to 2 cups of rice in a bowl and top with one-quarter of the broccoli, chickpeas and peanuts. Pour some of the sauce on top and sprinkle with chopped cilantro. Serve a lime wedge on the side and extra sauce.

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• 2 tablespoons peanut butter
• 1 inch peeled, minced fresh ginger
• 1 clove of garlic, minced
• 1 teaspoon honey
• 2 tablespoons rice wine vinegar
• 1 tablespoon soy sauce
• 1 tablespoon toasted sesame oil
• 1/3 teaspoon red pepper flakes

Whisk together all the ingredients along with 1 to 2 tablespoons warm water to thin sauce to desired consistency. You may do this ahead of time and keep it in the fridge.

• 2 tablespoons olive oil, plus extra for serving
• 1 clove garlic, left whole
• 1/4 teaspoon red pepper flakes
• 1 pint cherry tomatoes, quartered
• 1/4 teaspoon sea salt
• 1 (5.6-ounce) can tuna, drained
• 1 tablespoon capers
• 1 pound spaghetti
• Juice of 1/4 lemon
• 3 to 4 large leaves of fresh basil or parsley, finely chopped

1. Fill a large pot with water, salt it generously, and bring to a boil.

2. While the pasta water is heating up, place the olive oil, garlic and red pepper flakes in a large skillet over medium-high heat. Let cook until you can smell the garlic. Add the tomatoes and sprinkle them with salt.

3. Cook until the tomatoes begin to soften. When they do, add the tuna and capers.

4. Put the spaghetti into the boiling water and cook until just less than al dente, about 7 minutes. Do not overcook, because the pasta will continue to cook when it is in the skillet. Drain the pasta, reserving 1 cup of pasta water. Add pasta to the skillet.

5. Toss the pasta with the rest of the ingredients and add the lemon juice and chopped basil or parsley. Add a bit of pasta water to help blend everything. Serve immediately in shallow bowls.

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