Jason King
AmyHuangYummy Sweet Potato Slow Cooker Soup Recipe
July 29th 2010 08:15
I am off today with the flu and am so over it, I have watched all 10 episodes of The Pacific - loved it but that's another story. I have also managed to blow my nose through an entire box of tissues, eat an entire jam roll and drink more Vitamin C than I can think of. But, when I first woke up this morning I wanted to make myself a vegetable soup that I could slow cook for the day and give me something yummy, different and healthy for my dinner (and freezer).
I searched the net and found one I kind of liked and then did the Sydney Table thing to it. I hope you like it.
It is a Sweet Potato soup recipe, Yam or Kumera Soup. The health benefits of the Yam are:
Besides simple starches, sweet potatoes are rich in complex carbohydrates, dietary fiber, beta carotene (a vitamin A equivalent nutrient), vitamin C, and vitamin B6. Pink and yellow varieties are high in carotene, the precursor of vitamin A.
In 1992, the Center for Science in the Public Interest compared the nutritional value of sweet potatoes to other vegetables. Considering fibre content, complex carbohydrates, protein, vitamins A and C, iron, and calcium, the sweet potato ranked highest in nutritional value. According to these criteria, sweet potatoes earned 184 points, 100 points over the next on the list, the common potato.(NCSPC)
Sweet potato varieties with dark orange flesh have more beta carotene than those with light coloured flesh, and their increased cultivation is being encouraged in Africa, where vitamin A deficiency is a serious health problem. Despite the name "sweet", it may be a beneficial food for diabetics, as preliminary studies on animals have revealed that it helps to stabilize blood sugar levels and to lower insulin resistance. Some Americans, including television personality Oprah Winfrey, are advocating increased consumption of sweet potatoes both for their health benefits and because of their importance in traditional Southern cuisine.
YOU WILL NEED:
1.25kgs sweet potatoes, peeled and cut into 2cm cubes
1/2 cup chopped onion (1 medium)
1/4 cup maple syrup
2 cloves garlic, minced
1 teaspoon dried sage, crushed - I bought the dried herbs and sprinkled in
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1litre chicken stock
1/2 cup light cream, or milk (I used milk)
Crisp-cooked crumbled bacon (optional)
Sliced green onion (optional)
YOU WILL NEED TO:
1. In a med/lge slow cooker, combine sweet potatoes, onion, maple syrup, garlic, sage, salt, and pepper. Pour stock over all.
2. Cover and cook on low-heat setting for 6 to 8 hours or on high-heat setting for 3 to 4 hours.
3. Using a potato masher OR handheld blender, mash the soup until desired consistency.* Whisk in milk until well mixed. If desired, sprinkle each serving with crumbled bacon and green onion. Makes 6 servings.
I did not use the optional extras - I did however get some thick crusty bread to dunk with
No red wine with this one - more juice and off to bed early. I hope you like it
I searched the net and found one I kind of liked and then did the Sydney Table thing to it. I hope you like it.
It is a Sweet Potato soup recipe, Yam or Kumera Soup. The health benefits of the Yam are:
Besides simple starches, sweet potatoes are rich in complex carbohydrates, dietary fiber, beta carotene (a vitamin A equivalent nutrient), vitamin C, and vitamin B6. Pink and yellow varieties are high in carotene, the precursor of vitamin A.
In 1992, the Center for Science in the Public Interest compared the nutritional value of sweet potatoes to other vegetables. Considering fibre content, complex carbohydrates, protein, vitamins A and C, iron, and calcium, the sweet potato ranked highest in nutritional value. According to these criteria, sweet potatoes earned 184 points, 100 points over the next on the list, the common potato.(NCSPC)
Sweet potato varieties with dark orange flesh have more beta carotene than those with light coloured flesh, and their increased cultivation is being encouraged in Africa, where vitamin A deficiency is a serious health problem. Despite the name "sweet", it may be a beneficial food for diabetics, as preliminary studies on animals have revealed that it helps to stabilize blood sugar levels and to lower insulin resistance. Some Americans, including television personality Oprah Winfrey, are advocating increased consumption of sweet potatoes both for their health benefits and because of their importance in traditional Southern cuisine.
YOU WILL NEED:
1.25kgs sweet potatoes, peeled and cut into 2cm cubes
1/2 cup chopped onion (1 medium)
1/4 cup maple syrup
2 cloves garlic, minced
1 teaspoon dried sage, crushed - I bought the dried herbs and sprinkled in
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1litre chicken stock
1/2 cup light cream, or milk (I used milk)
Crisp-cooked crumbled bacon (optional)
Sliced green onion (optional)
YOU WILL NEED TO:
1. In a med/lge slow cooker, combine sweet potatoes, onion, maple syrup, garlic, sage, salt, and pepper. Pour stock over all.
2. Cover and cook on low-heat setting for 6 to 8 hours or on high-heat setting for 3 to 4 hours.
3. Using a potato masher OR handheld blender, mash the soup until desired consistency.* Whisk in milk until well mixed. If desired, sprinkle each serving with crumbled bacon and green onion. Makes 6 servings.
I did not use the optional extras - I did however get some thick crusty bread to dunk with
No red wine with this one - more juice and off to bed early. I hope you like it | 145 |
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Comment by Jason King
Sydney Table
Salty Popcorn
Total Randomness
It is also a runny meal so would be ideal to have as a cup of soup or it could be made with less stock if you would prefer it more chunkier and less runny.
Bon apetite
Comment by AmyHuang
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I am also sick with the flu - my cure is chicken and corn soup
Hey if you want something different try replace the onion and garlic with grated ginger. Sweet potato goes with ginger like shoes goes with laces (ok that's lame, but you get the idea) - my mum used to use sweet potato and ginger and make after dinner desserts with them. And then - replace maple syrup with brown sugar (not raw, but BROWN sugar) it helps with coughs
Comment by S.L.
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Comment by Jason King
Sydney Table
Salty Popcorn
Total Randomness
SL - hope you like - read my suggestions re lessening the maple syrup if you are not a fan of it being too sweet. Enjoy it and let me know what you think.
Have a great weekend people and eat well