11 Nov 2011
- Written by Tri-State Defender Newsroom
A cup or bowl of soup has a way of warming the soul. Why soup? It is simple to make and has so many benefits for the body.
It’s really hard to believe how fast the seasons come and go – kind of like birthdays. But when preparing food – and consuming it as well – it’s a day-to-day necessity that you can’t live without. And with our busy lifestyles, it wouldn’t hurt to look for meals that are quick to fix and nutritious to the body.
A cup or bowl of soup has a way of warming the soul. Why soup? It is simple to make and has so many benefits for the body. It’s nutritious, tastes good and doesn’t take all that much time to prepare. So as you sit at home waiting on the holidays to arrive, relax with a fresh bowl of great tasting soup.
If you’re faced with food challenges, though, try the soup recipes. It’ll help you feel like you’re part of the crowd this holiday season. Also, since sugar is so addictive and considered our number one enemy, try sugar replacement for diabetics. If sugar is used in moderation, you won’t have to worry about it causing great harm to your body.
Enjoy the soup recipes.
Sweet Potato and Spicy Kale Soup
• 2 small red onions thinly sliced
• 5 cups vegetable broth, low sodium or water
• 5 cups of peeled or diced sweet potatoes
• 10 cups of kale torn into bite-sized pieces
• 5 tsp. chili powder
• 2 tsp. ground cumin
• 2 tsp. granulated garlic powder
• ¼ tsp. red pepper flakes or to taste
• 2 tsp. mild curry powder
• ½ tsp. cinnamon
Line a medium pot with ¼ cup of water and cook onion over high heat until translucent, about 3 to 5 minutes.
Add broth, sweet potatoes, and 2 cups of water and bring to a boil.
Once boiling, reduce heat to medium and cook until sweet potatoes are almost fork-tender, about 5 minutes.
Immediately add kale and all remaining ingredients. Continue to cook, stirring frequently, until kale is dark green and soft, about 5 minutes more.
Set aside for 10 to 15 minutes, allowing the flavors to merge and then serve.
Yields four servings
Southern Chili Bean Chili
• 5 tsp. Chili powder
• 3 large onions, yellow or red
• 2 red sweet peppers
• 2 (15 oz.) cans tomato sauce, low sodium
• 1 large can of tomato paste
• 5 stalks celery with leaves chopped
• 1 tsp. Paprika
• 4 (15 oz.) can of pinto beans, low salt or no salt (drained and rinsed)
• 1 whole clove of garlic chopped
Add red peppers, onions, garlic to pan and cook for about 5 minutes until translucent or soft;
Add ½ cup water to keep from sticking.
Add tomato sauce, paste and all ingredients except beans.
Cook for 10 minutes, season to taste and add beans. Cook 5 minutes and serve.
Note: serves great over brown or white rice
Diabetic Sugar Replacement
You can safely reduce sugar by one-fourth in any recipe, or use these sweeteners instead of sugar. (Note: Always use caution when dealing with sugar of any kind.)
Replacement for 1 cup of sugar:
• 3/4 cup of Agave Nectar (If used in a recipe, liquids can be reduced by 1/3)
• ¾ cup of barley malt syrup (If used in a recipe, liquids can be reduced by ¼)
• 1 cup of brown rice syrup (If used in a recipe, liquids can be reduced by ¼)
• 2/3 cup of date sugar (No reduction at all)
• 1 cup of fruit syrup (If used in a recipe, liquids can be reduced by ¼)
• 1 cup of pure maple syrup (If used in a recipe, liquids can be reduced by 3 tbsp., add ¼ baking soda)
• 1 cup Sucanat (No reduction at all)
• 1 tsp. powdered stevia (No reduction at all)
By the way, the diabetic friendly dressing and the diabetic cranberry sauce recipes are coming soon. So keep reading, because you don’t want to miss these fantastic mouth-watering Thanksgiving recipes.