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