Health Tips

Yam Soup

Want something to beat those winter blues? Nothing says comfort food like a hot nutritious bowl of yam soup on a cold dreary day! Yams are not only delicious, they’re chockfull of essential nutrients to keep your immune system in top shape during the season. A good source of Vitamin C, they help fight colds and flu and promote a strong immune system. They also contain Vitamin A to support healthy bone development and B vitamins to reduce stress. And although they are considered a starch, they are a low glycemic complex carbohydrate which allows for a slow uptake to maintain balanced blood sugar levels. Traditional Chinese Medicine claim that yams nourish the spleen, tonify the kidneys, promote good digestion and overall longevity. Yam is a perfect winter food, keeping you warm and grounded. Enjoy this delicious yam soup recipe. It’s a winner that might just earn you some brownie points with your loved ones.

Ingredients:

  • 2 tablespoons vegetable or coconut oil (or butter)
  • 2-3 medium yams peeled and cubed
  • 2 tablespoons coarsely chopped fresh ginger
  • .5 - 1 tablespoon mild/ medium curry paste/powder
  • 1 tablespoon flour (regular or gluten free)
  • 14 ounce can of coconut milk
  • 3 cups vegetable, chicken or beef stock (or combination if you have a little of each)
  • 2 tablespoons fresh squeezed lime juice (or lemon if you don’t have a lime)
  • 2-3 tablespoons fresh chopped cilantro or green onions (optional)
  • Salt and pepper to taste (optional)

Process:

  • Put oil in pot on medium heat
  • When pot hot add yams and ginger, cook 3-4 minutes
  • Mix in curry and flour, cook 1-2 minutes
  • Slowly mix in coconut milk
  • Stir in stock and juice
  • Bring to simmer
  • Simmer 10 minutes or until yams are tender
  • Puree soup in a regular blender or with a hand held immersion blender
  • Return soup to heat, simmer until hot
  • Add optional herbs and spices

Equipment:

  • Frying pan or a pot
  • Blender
  • Can opener
  • Vegetable peeler
  • Knife and cutting board
  • Measuring spoons and cup