LauraLynn Jansen

yummy inexpensive menu

Today one of my clients mentioned her last delivery from her Community Supported Farm arrived with a big bag of sweet potatoes, a wonderful inexpensive staple food this time of year. Sweet potatoes are jam packed with beta-carotene and are rich in fiber. They also contain antioxidants, an excellent addition to any prevention plan to ward off heart disease and cancer.

I tried this out the sweet potato soup recipe below on one of my favorite 6 year olds, Jasmine, and her mom this week and they loved it!

Here we are making fish faces.


Roasted Sweet Potato Soup with Curried Apples

Serves: 4 (Makes 6 Cups)

Prep Time: 34 minutes

Total Time: 1 hour 50 minutes

2 ½ pounds sweet potatoes (3 to 4)

2 T olive oil

1 medium onion, halved & sliced

coarse salt & ground black pepper

1 red bell pepper, ribs & seeds removed, thinly sliced

2 jalapeno peppers, ribs & seeds removed, thinly sliced

3 garlic cloves, coarsely chopped

½ cup dry sherry (optional)

4 cups vegetable broth

2 t white-wine vinegar

1 t honey

1 small tart apple (such as Gala), peeled, cored, & diced

¼ c plain yogurt

2 T chopped mint, for garnish

1. Preheat oven to 400 degrees. Place sweet potatoes on a baking sheet and roast for 1 hour, turning once, or until potatoes are soft. When cool enough to handle, scoop cooked potato out of the skins. Compost, feed to your chickens or discard skins. J

2. Meanwhile, in a 5-quart Dutch oven or large soup pot, heat oil over medium. Add onion, season with salt and pepper, and cook, stirring occasionally, until soft and caramelized, about 20 minutes. Add bell pepper, jalapenos, and garlic; cook for 5 minutes. Add sherry (if using), sweet potato, and broth; stir to combine. Bring to a boil, reduce to simmer, and cook for 20 minutes, unitl flavors have blended.

3. Working in batches, puree soup in a blender. Combine batches in a clean pot. The soup should be thick. (If you prefer a thinner soup, add water or a little more broth.) Taste and adjust seasoning.

4. In a small saucepan over medium heat, bring vinegar, honey, and curry powder to a boil. Add apple; stir for 1 minute and remove from heat. To serve, ladle the soup into warm bowls, add a spoonful of apples, a spoonful of yogurt, and sprinkle of mint.

Per Serving: 285 calories, 7 g protein, 8 g fat, 49 g carbs, 8 g fiber

Posted in Blog, cheap, fish faces, healing and food, recipe, soup, sweet potato on October 22, 2009.

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