Sweet Potato Creamy Soup

Sweet Potato Creamy Soup (1)
By medical recommendation, we have to avoid consuming potatoes on regular basis. Does that make these tubers unhealthy? Not at all! But it sounded sad. :/ The main reason the doctor gave us is that potatoes are included on the list of high starchy foods which may increase any liver damage.  (You can read more about it in this article: “Starchy diet may damage liver”).
I need to admit how hard it was at the beginning trying to live without them until, after an extensive research and consideration, I realized that sweet potatoes could be a potential option for us if consumed in moderation and cooked properly. 🙂

SWEET POTATOES BENEFITS

“Sweet potatoes pack a powerful nutritional punch. In one medium spud, there is over 400 percent of your daily vitamin A requirement.”  – Megan Ware rdn ld. (Medical news today, sep .2017)
The amount of beta-carotene contained in a portion of sweet potatoes is 23 times than the amount contained on a portion of broccoli.  Beta-carotene is converted into vitamin A in the body, which may reduce the risk of developing certain types of cancer, works as a hepatoprotective reducing inflammation & helps on the diabetes management. Doesn´t it sound impressive to give it a try?  So here I am having a lot of fun in the kitchen with this tuber!
This sweet potato creamy soup recipe also includes some warming spices making it a perfect winter meal, even though, we like to enjoy at home all around the year!

ONE FINAL NOTE:  Always keep the skin on! A sweet potatoes skin contributes significant amounts of fiber, potassium, and quercetin. Make sure you don´t peel it off,


 SWEET POTATO CREAMY SOUP RECIPE

 

Ingredients:*

  • 1/2  medium onion chopped
  • 1 garlic clove, chopped.
  • 1 Tbsp. of fresh thyme / or 1/2 tsp. of dry thyme
  • 6 c. of chicken broth -or vegetable broth– (I love using this organic low-sodium option)
  • 2 ripe yet very firm Bosc or Bartlett pears, peeled, cored & quartered.
  • 3/4 c. of chopped celery.
  • 2 large carrots peeled and chopped.
  • 2 large chopped sweet potatoes
  • 1 c. of whipping cream low-fat (or greek yogurt if you prefer)
  • 1 Tbsp. of avocado oil.
  • 1 tsp. of organic turmeric powder
  • 1/8 tsp of nutmeg ground
  • 1 tsp. of raw honey.
  • 1 Tbsp. of lemon juice (one half lemon juice)
  • 1/2 tsp. of sea salt.
  • 1/4 tsp. of pepper
  • Avocado slices to garnish

Instructions:

1. In a large pot, heat oil over medium heat. Add onion, celery, carrots and season lightly with salt and pepper. Cook until translucent, about 5 minutes.

2. Add garlic and turmeric. Cook 2 more minutes, until fragrant.


3. Stir in chicken broth, sweet potatoes, pears, thyme & raw honey. Bring mixture to a boil. Reduce heat, cover and simmer for 40 minutes. (Sweet potatoes should be very tender.)


4. Using a blender, stick blender, or food processor, purée mixture (in batches, if necessary). Return mixture to the pot. Add the lemon juice, nutmeg & whipping cream. Season to taste with salt & pepper.

5. Mix the creamy soup and let it simmer for 5 minutes. Turn the heat off and let it stand for 5 minutes more.


6. Serve it using avocado slices to garnish. Bon appétite!

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SWEET POTATO CREAMY SOUP

Recommended articles about sweet potatoes benefits:

What´s to know about sweet potatoes?

Sweet Potatoes vs. Potatoes.

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