Thursday, January 26, 2017

Soup is in season

There still a little chill in the air and a few more months before winter turns to spring. Quite frankly soup is always in season and so is the most incredible vegetable in the world - Sweet Potato! Partner Sweet potatoes blend well with peanuts to make a delicious, nutrient dense, delightful Sweet Potato Peanut Butter Soup!
Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. Peanuts grow underground like potatoes. Contrary to popular belief, this legume is not a nut. Nuts grow on trees. Nutritionally speaking, peanut butter is a good source of vitamin E, B6, niacin, calcium, potassium, iron and is rich in healthy monounsaturated fat. According to The Peanut Institute, this popular snack is packed with 8 grams of protein per ounce, more than any other nut. In addition to being high in necessary nutrients such as magnesium, phosphorus, selenium, zinc, when paired with other nutrient-rich foods (like sweet potatoes), studies have shown that peanuts helps us absorb nutrients better.

2 large sweet potatoes (10-12 ounces each)
1 carrot, peeled and chopped
1 tablespoon grapeseed oil
1 small yellow onion, chopped
1 large clove garlic, chopped
 2 tablespoon organic ground ginger root
2 teaspoons ground cumin
2 teaspoons ground coriander
1/2 teaspoon ground cinnamon
1 15-ounce can crushed tomatoes
3 cups organic vegetable juice broth
½ cup creamy natural peanut butter
1 tablespoon ground black pepper to taste
1/8 teaspoon pinch cayenne pepper

Ø  Boil sweet potatoes until cooked through. Set aside to cool. 
Ø  Heat the oil in a large saucepan over medium-high heat.           
Ø  Sauté the onion and garlic 10 minutes, until lightly browned.   
Ø  Mix in the, ginger, cumin, coriander, cinnamon, and cook, stirring, for 1 minute more.  
Ø  Stir in 1 cup of broth. Stir in the tomatoes, and continue to cook and stir about 5 minutes.  
Ø  Simmer for 10 minutes and set aside.  
Ø  Peel the sweet potatoes and cut into bite-size pieces. Place in a food processor along with 2 cups of broth, carrots and peanut butter. Puree until completely smooth.  
Ø  Add tomato mixture to the sweet potato mixture in the food processor and blend well.  
Ø  Return the soup mixture to the saucepan. Add cayenne and black pepper.  
Ø  Simmer for 10 minutes.  
Ø  Serve with hearty bread or crackers

Yours in health - Dr. Velonda   
TWITTER: #drvelonda  WEBSITE:

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