Spiced Sweet Potato Soup recipe. The Way to be a healthy weight balancing energy in and energy out
Reaching or maintaining a healthy weight is about balancing the energy we take in with the energy we burn off (energy out).
Strategies for watching the energy you take in:
Enjoy many different foods from each of the five food groups in the quantities recommended Watch your portion sizes particularly foods and beverages that are high in kilo-joules Restrict your consumption of energy-dense or high kilo-joule foods and drinks (check the kilo-joules on the menu when eating out) If you do have an energy-dense meal, select food or drinks that have fewer kilo-joules in other meals in the day.
Strategies for seeing the energy you burn off:
Be active in as many ways as possible through the day take the stairs instead of the lift, get off the bus a stop early and walk break up sitting time on the job Exercise regularly at least 30 minutes of moderately intense activity on most days Do more activity when you eat more kilo-joules.
Reaching and maintaining a healthy weight is good for your overall vitality and well-being and helps prevent many diseases.
Before you jump to Spiced Sweet Potato Soup recipe, you may want to read this short interesting healthy tips about Heart Friendly Foods You Should Eat.
You already know how important it is to have a fit and healthy heart. Here’s a thought: How can the rest of your body continue to be healthy if your heart isn’t healthy? You already know that if you want your heart to be healthy, you need to follow a good and healthy lifestyle and exercise regularly. Did you know, though, that some specific foods are terrific for making your heart be healthier? In this article, you will discover which foods are beneficial for your heart.
Have you heard the old saying “an apple a day keeps the doctor away”? In reality, apples contain numerous minerals and elements that can help your heart remain healthy. Apples are known to be loaded with soluble fiber which scrubs your artery walls so that cholesterol and fat can’t form into plaques or cause clogging. Eating just a single Red Delicious apple every day can lead to as much as an eight percent drop in your LDL cholesterol levels. That’s a fantastic number for someone who would like to have a healthier heart.
There are plenty of foods out there that that are terrific for your body. The truth is that each of the foods that we’ve talked about here can help your body in lots of different ways. These foods are especially beneficial for the heart, however. Begin consuming these heart-healthy foods on a regular basis. Your heart will thank you!
We hope you got insight from reading it, now let’s go back to spiced sweet potato soup recipe. To make spiced sweet potato soup you need 8 ingredients and 6 steps. Here is how you do that.
The ingredients needed to cook Spiced Sweet Potato Soup:
- Prepare 500 g sweet potatoes or yams (about 2 large ones. I used the purple skinned Japanese yams)
- Prepare 1/2 onion
- Take 1 Tbsp butter or olive oil
- Use 400 ml vegetable or other broth (I use kombu broth)
- You need 1/2 tsp salt
- You need 1/4 tsp ground cinnamon, more to taste
- You need 1/4 tsp ground nutmeg, more to taste
- You need 100 ml milk (optional)
Steps to make Spiced Sweet Potato Soup:
- Scrub the sweet potato to remove any dirt. Peel skin if you like and cut into cubes (I used purple skinned Japanese sweet potatoes so left the skin on because I like the color and flavor). Slice the onion thin.
- Heat the butter or olive oil in a medium pot. Add the onions and saute on medium low until soft and translucent.
- Add the sweet potatoes, salt, cinnamon and nutmeg and stir for a minute to coat in oil and distribute the spices.
- Pour in enough broth to just cover everything. Bring to a boil, turn to low heat and simmer with the lid on for about 15 minutes until the sweet potatoes are soft.
- After the sweet potatoes are soft, blend the soup with a stick blender or mixer of some sort until smooth and thick. If it's too thick, add a little more broth - or - to make it a little creamier add 100 to 200 ml milk and mix well.
- Adjust taste with salt, and more spices if you like. Serve in bowls and garnish with another dash of cinnamon, or thick yogurt, or cream.
Another thank you to our reader, herewith some tips of preparing food safely.
It is extremely important to prepare food safely to assist stop harmful germs from spreading and growing. It is possible to take some steps to help protect yourself and your family from the spread of harmful bacteria. Jump to table of contents Wash your hands
Your hands can easily spread bacteria around the kitchen and on food.
Before beginning to prepare food After touching raw foods such as poultry, meat and veggies After going to the bathroom After touching the bin after touching pets
Don’t forget to dry your hands thoroughly too, because wet hands spread bacteria more easily. Maintain worktops clean
Before you start preparing food, it’s important worktops, kitchen utensils and chopping boards are all clean. If they have been touched by raw meat, poultry, vegetables or eggs you will want to wash them thoroughly.
You should change dish cloths and tea towels regularly to avoid any bacteria growing on the substance.
Raw foods such as meat, fish and veggies may contain dangerous bacteria which can spread very easily by touching:
other foods worktops chopping boards Knives
You should keep raw foods away from ready-to-eat food, like salad, bread and fruit. This is because these kinds of food will not be cooked before you eat them, so any germs that get on the meals will not be killed.
To help prevent bacteria from spreading:
Do not let raw food like fish, poultry or veggies touch other food Do not prepare ready-to-eat food with a chopping board or knife which you’ve used to prepare raw meals, unless they’ve been washed thoroughly
Cover raw fish or meat and store at the bottom shelf of this fridge, where they can’t touch or drip onto other foods Don’t wash raw meat before cooking Wash, cook or peel veggies unless these are called’ready-to-eat' on the packaging
Examine the label
It’s important to read food labels to make sure everything you are going to use has been saved properly (according to some storage directions ) and that none of the food is past its’use by' date.
Food that goes away fast usually has storage instructions on the tag that state how long you may keep the food and whether it needs to go in the fridge.
This sort of food often has particular packaging to keep it fresh for longer. But it will go off immediately once you’ve opened it. That is why the storage instructions also tell you how long the food will keep once the packaging has been opened. For instance, you might see’eat within two days of launching' on the tag. Use by dates
You will also see’use by' dates on food that goes off fast. You shouldn’t use any food after the’use by' date, even when the food looks and smells fine, since it may contain harmful bacteria. Best before dates
The’best before' dates indicated on most foods are more about quality than security. When this date runs out, it does not mean that the food will probably be detrimental, but its own flavour, texture or colour may start to deteriorate.
An exception to that can be eggs, which have a best before date of no longer than 28 days after they are laid. Following this date that the caliber of the egg will deteriorate and if any salmonella bacteria are found, they could multiply to high levels and could make you sick.
If your plan is on using an egg after its best before date, make sure you only use it in dishes where it’s going to be completely cooked, so that both yolk and white are strong, like in a cake or even as a walnut.
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