Sweet Potato and Ginger Soup : makes 8 servings, about 3/4 cup each
6 cups (1.5L) cubed peeled sweet potatoes (about 3 large)
3 1/2 cups (875mL) chicken stock - I usually use a little more potato and add the whole box of stock - use a good quality one
1 tbsp (15mL) minced fresh gingerroot - can add a little more to taste
1/2 cup (125mL) unsweetened coconut milk
3 tbsp ( 50mL) fresh lime juice - can add more to taste
1/2 tsp (2mL) salt
1/4 tsp (1mL) pepper
1/4 cup (50mL) sliced almonds, toasted - for garnish
1/4 cup (50mL) chopped fresh cilantro - for garnish
1. In saucepan, combine potatoes, stock and ginger, bring to boil. Reduce heat, cover and simmer for about 10 minutes or until the
potatoes are tender.
2.Transfer to food processor; puree until smooth. (I keep the ingredients in the saucepan, wait until it cools slightly and use a
handblender).
3. Return to saucepan. Whisk in coconut milk, lime juice, salt and pepper. Cook over low heat until just heated through.
4. Ladle into bowls; sprinkle with almonds and cilantro
Make ahead: Cover and refrigerate for up to one day.
Per 3/4c serving:
calories: 171, protein: 5g, Total fat: 6g, carbohydrates: 26g, dietary fibre: 3g, sodium 500mg
Benefits of Sweet Potatoes
Sweet potatoes are very high in beta carotene and are a good source of vitamin C, both of which are wonderful antioxidants.
They are high in fiber and have a fairly good amount of B vitamins, potassium and iron,
Sweet potatoes are also low on the glycemic index table, with a score of 55, which means it will not spike insulin levels in the blood.
Benefits of Coconut Milk
Coconut milk is a nourishing liquid containing come vitamins such as, B's, C and E.
It also has good amounts of potassium, magnesium, manganese, copper and iron.
Benefits of Ginger
Ginger can be used for so many health benefits. Ginger has an antibiotic effect and can be used for a variety of intestinal disorders. It is helpful in treating osetoarthritis and rheumatism by reducing inflammation, including swelling of the joints.
Ginger enhances warmth and circulation in the body, stimulating blood flow, excellent for the winter months ahead.
It works wonderfully for nausea, morning sickness, motion sickness and supports digestion. There have been studies that show that ginger decreases the "stickiness" of platelets, therefore can be beneficial to protect our cardiovascular health.
Michele De Minico CNP
Certified Holistic Nutritionist
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