Sweet Potatoes are rich in complex carbohydrates, fiber, beta carotene (vitamin A) protecting against cancer and heart disease, vitamins C and B6. Compared to other vegetables, sweet potatoes rank highest in nutritional value of vitamins A and C, iron, and calcium. They a wonderful source of soluble fiber which soaks up cholesterol. The darker orange flesh have more beta carotene than those with light colored flesh. Despite the name “sweet”, sweet potatoes may be beneficial food for diabetics, as studies have revealed that it helps to stabilize blood sugar levels and to lower insulin resistance.
There’s nothing like a nice hot bowl of soup on a cold winter’s (or spring day that seems like winter). Soup is winter comfort food. Unfortunately, most soup consumed is the processed variety, full of additives.
Today, homemade soup is a rarity, because of the time involved. Cooking a soup stock can take hours. So, we rely on the canned and dried varieties of soup. No matter the brand of processed soup, the flavor is never the same as one cooked from scratch.
You can make yummy soups in a fraction of the time, using premade chicken broth. Chicken broth will give your quick soups depth of flavor. In fact, it may be hard to discern a 30-minute soup from one that’s simmered for hours.
If you purchase organic, free-range chicken broth, you’ll avoid many of the additives in canned soups and other broths. Look for chicken broth made from grain-fed chickens, raised without hormones or antibiotics. Also, in this broth the salt content will be lower.
On the next cold winter day, make a hot sweet potato soup that’ll warm you from the inside out!
Sweet Potato Soup
This recipe takes only 30 minutes to complete from start to finish. It’s so tasty, you’ll think that your eating at a fancy restaurant! Serves 4
3 medium sweet potatoes (about 1 lb)
1 small onion
1 medium carrot
1 stalk of celery
32 ounces of chicken or vegetable broth
½ teaspoon each of sage and pepper
1/3 cup heavy cream or canned organic coconut milk
1. Coarsely chop the veggies and potatoes.
2. Place in a pot with the chicken broth and seasonings.
3. Boil until the potatoes are soft, about 20 minutes.
4. Remove from heat and cool for about 5 minutes.
5. Alternatively place veggies and potatoes in a blender with 1 cup of the broth. You control the texture of the soup with the amount of broth used. (We like it thick and creamy.) Puree, until the consistency is smooth.
6. Repeat until all is pureed and ladle into bowls.
7. Add most of the coconut or cream to the soup.
7. Drizzle remaining cream or coconut milk in each bowl.
Make these yummy oat bran muffins and your meal will be complete!
Oat Bran Muffins
Yield: One dozen muffins
Heat oven to 400 degrees
1¼ cups oat bran (pulse 1 cup rolled oats in your blender to make oat flour)
1 cup whole-wheat flour
or pastry wheat flour
2 teaspoons baking powder
¼ teaspoon baking soda
½ teaspoon salt
1 cup unsweetened applesauce
3/4 cup milk
¼ cup honey
1 tablespoon melted butter
or coconut oil
½ cup raisins or blueberries
1. Put paper muffin cups in a muffin tin (or coat with coconut oil or butter).
2. Chop fruit into bite-size pieces
3. In a mixing bowl combine dry ingredients.
4. In another small bowl combine applesauce, milk, honey, eggs, and oil.
5. Make a well in the center of dry mixture. Add wet ingredients. Stir until moistened.
6. Spoon batter into greased muffin tin. Fill each about 2/3 full.
7. Bake at 400 degrees for about ten minutes
8. Remove from oven and cool.