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Diet and Recipes

Sweet potatoes, apples come together in healthy winter soup

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While on vacation, we tend to stuff our sweet potatoes with sugar and fat, but it doesn’t have to be.

Sweet potatoes are one of the healthiest foods if you can keep sugar and fat in check.

They contain antioxidants. Sweet potatoes are rich in beta carotene, vitamin A, vitamin B6, vitamin C, fiber, thiamine, niacin, potassium and copper. It is also a good source of protein, calcium and vitamin E.

Sweet potatoes also have a relatively low glycemic index, which measures how food raises blood sugar levels, making sweet potatoes prone to diabetes, especially when eaten raw or with the skin on.

If you’re looking for a light, healthy option this time of year, sweet potatoes are a natural place to start, simply because they’re so versatile.

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Sweet potato and apple curry soup is creamy but does not contain fresh cream. It uses yogurt instead, so it’s a little tangy to offset the sweetness of the apple and sweet potato.

The North Carolina Sweet Potato Commission recipe has just 225 calories per serving.

Send your request or recipe to Recipe Swap, c/o Michael Hastings, Food Editor, Winston-Salem Journal, 418 N. Marshall St., Winston-Salem, NC 27101. Or send an email to mhastings@wsjournal.com. Please include your name, address and daytime phone number. Previously published recipes are available at www.journalnow.com.

Sweet potato curry apple soup

4 servings

2 large sweet potatoes (1 lb)

1 large (8 oz) tart apple (Fuji, Honeycrisp, Gala, etc.)

1 tablespoon olive oil

1 large onion, coarsely chopped (2 cups)

2-3 teaspoons curry powder

2 cups vegetable broth

13/4 cup unsweetened apple juice

¾ tsp salt

1 6-ounce container plain low-fat yogurt

Optional ¾ cup croutons

1. Prick the sweet potato and apple with the tip of a fork. Microwave the sweet potatoes and apples for about 6-7 minutes until the apples are very soft. Remove apples. Set aside until cool enough to handle.

2. Continue heating in the microwave for about 4-5 minutes until the sweet potatoes are soft. Let stand until cool enough.

3. Meanwhile, heat a large saucepan over medium heat and heat the oil. Add onions and curry powder. Cook and stir until onions begin to brown, about 5 minutes. Add broth. Bring to a boil and reduce heat. Boil for 5 minutes.

4. Transfer the bouillon mixture to the bowl of the food processor. spare pot.

5. Cut the sweet potato and apple in half. Remove the apple core from the skin and skim the potato and apple pulp. Add to processor. Add salt. Rotate until very smooth and gradually add apple juice through processor feed tube. Transfer mixture to reserved pan. Bring to a boil over medium heat. Whisk in yogurt. Reheat until hot. (Do not boil.) Top with croutons if desired and enjoy.

North Carolina Sweet Potato Commission recipe

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