A nice warm & nourishing soup recipe that your whole family will love…
What you’ll need ~
- 2 medium – large sweet potato yams (peeled & cut into medium size cubes)
- 4 cups or (covering the sweet potatoes) with purified water/vegetable broth/organic chicken broth – unsalted
- 1 onion chopped
- 2 cloves of garlic
- 2 small celery stalks chopped
- 1/4 stick of butter
- 2 Tbsp olive oil – 1st press, cold-press, extra virgin
- 1 Tbsp organic flour
- 2 Tbsp maple syrup/1 Tbsp of raw cane sugar
- 1/4 teaspoon ground ginger
- 1/8 teaspoon ground cinnamon
- 1/8 teaspoon ground nutmeg
- 1 cup organic whole milk/seed or nut milk
- Optional Toppings ~ Gomasio, Sprouts, Greek Yogurt.
- Optional add-ons ~ in addition to sweet potatoes, add more flavor with carrots, winter squash!
- In a large pot throw in the sweet potato yams, add purified water to cover potatoes. Cover & boil until tender.
- Later when the sweet potatoes are soft & tender, if the water level is low add a little more water or your option of vegetable stock/chicken stock.
- In a large pan saute the garlic, celery, onion, in the olive oil & butter. Adding all the spices and finishing off with 1 Tbsp of organic flour. Saute for a few mintues.
- Add all the ingredients to the large pot with the sweet potatoes.
- Add 1 cup milk, stir and cook in medium-low setting for 15 mintues.
- Finally transfer all the ingredients into a blender and blend until a creamy smooth texture.
- Add your topping!
Here are the benefits ~
Not only are sweet potatoes readily available, inexpensive, and delicious, there are many other reasons to love these yummy vegetables. Here are 9:
1. They are high in vitamin B6. Vitamin B6 helps reduce the chemical homocysteine in our bodies. Homocysteine has been linked with degenerative diseases, including the prevention of heart attacks.
2. They are a good source of vitamin C. While most people know that vitamin C is important to help ward off cold and flu viruses, few people are aware that this crucial vitamin plays an important role in bone and tooth formation, digestion, and blood cell formation. It helps accelerate wound healing, produces collagen which helps maintain skin’s youthful elasticity, and is essential to helping us cope with stress. It even appears to help protect our body against toxins that may be linked to cancer.
3. They contain Vitamin D which is critical for immune system and overall health at this time of year. Both a vitamin and a hormone, vitamin D is primarily made in our bodies as a result of getting adequate sunlight. You may have heard about seasonal affective disorder (or SAD, as it is also called), which is linked to inadequate sunlight and therefore a vitamin D deficiency. Vitamin D plays an important role in our energy levels, moods, and helps to build healthy bones, heart, nerves, skin, and teeth, and it supports the thyroid gland.
4. Sweet potatoes contain iron. Most people are aware that we need the mineral iron to have adequate energy, but iron plays other important roles in our body, including red and white blood cell production, resistance to stress, proper immune functioning, and the metabolizing of protein, among other things.
5. Sweet potatoes are a good source of magnesium, which is the relaxation and anti-stress mineral. Magnesium is necessary for healthy artery, blood, bone, heart, muscle, and nerve function, yet experts estimate that approximately 80 percent of the population in North America may be deficient in this important mineral.
6. They are a source of potassium, one of the important electrolytes that help regulate heartbeat and nerve signals. Like the other electrolytes, potassium performs many essential functions, some of which include relaxing muscle contractions, reducing swelling, and protecting and controlling the activity of the kidneys.
7. Sweet potatoes are naturally sweet-tasting but their natural sugars are slowly released into the bloodstream, helping to ensure a balanced and regular source of energy, without the blood sugar spikes linked to fatigue and weight gain.
8. Their rich orange colour indicates that they are high in carotenoids like beta carotene and other carotenoids, which is the precursor to vitamin A in your body. Carotenoids help strengthen our eyesight and boost our immunity to disease, they are powerful antioxidants that help ward off cancer and protect against the effects of aging. Studies at Harvard University of more than 124,000 people showed a 32 percent reduction in risk of lung cancer in people who consumed a variety of carotenoid-rich foods as part of their regular diet.2 Another study of women who had completed treatment for early stage breast cancer conducted by researchers at Women’s Healthy Eating and Living (WHEL) found that women with the highest blood concentrations of carotenoids had the least likelihood of cancer recurrence.
9. There are versatile. Try them roasted, puréed, steamed, baked, or grilled. You can add them to soups and stews, or grill and place on top of leafy greens for a delicious salad. I enjoy grilling them with onions and red peppers for amazing sandwich or wrap ingredients. Puree them and add to smoothies and baked goods
Here’s a great sweet potato power juice recipe drink…