Sweet Potato Soup

suprfast · 10-22-2009, 04:10 PM

Thanksgiving has been on my mind since, well, after last Thanksgiving. My favorite holiday, packed with food and good eats.

I had a few extra sweet potatoes(the darker red that are commonly called Garnet/jewel yams) and decided to do something fun for Thanksgiving. Might as well practice ahead of time.

Ingredients
1 large sweet potato(roughly 12oz by weight)
1 Tb whole wheat flour
1 Tb olive oil
1 1/2 C chicken broth
1 Tb brown sugar(brown sugar is measured packed not loose)
1/4 t ginger powder
1/8 t cinnamon powder
1/8 t nutmeg
1 C milk
1/8 t salt(more or less to taste)
1/8 t crushed black pepper(more or less to taste)

Directions
1) Start by peeling the sweet potato, cutting into equal large chunks and bringing to a boil for roughly 15-20 minutes or until soft when poked with a fork.
2) In a separate heavy pot bring olive oil to a low-medium heat. Add whole wheat flour and allow to brown for about 4-5 minutes(congratulations you just made a "roux".)
3) Add chicken broth and brown sugar and bring to a boil then reduce to a simmer for 5 minutes.
4) By this time the sweet potatoes should be done. Remove from water and insert into pot with roux mixture with nutmeg, cinnamon, ginger. Simmer 5 minutes.
5) Remove from heat and put into a blender for even consistency, no chunks.
6) Add back to pot and add milk bring back to a simmer for 5 minutes.
7) Salt and pepper to taste
8) Serve

The important stuff, makes 4 servings.
Calories - 750
Fat - 30g
carbs - 100
protein - 20

per serving
calories - 187.5
fat - 7.5g
carbs - 25g
protein - 5g

If i get a chance ill do a complete picture write up with walk through. Yea, i love food.

Side notes-
Roux is usually made with white flour and butter(or any fat). I am trying my best to keep everything as body builder friendly as possible, with complex carbs and healthy fats. Good food doesn't have to be so bad for you.

Kris

m11 · 10-22-2009, 04:17 PM

....off to buy some sweet potatoes.

And there is nothing wrong with butter. We all need some saturated fat.

suprfast · 10-22-2009, 04:20 PM

This is true, but serving this for Thanksgiving means i will get my saturated fat

. This will be the only day of the year where fit day does not open.

10-22-2009, 04:10 PM	#1
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 386	Sweet Potato Soup Thanksgiving has been on my mind since, well, after last Thanksgiving. My favorite holiday, packed with food and good eats. I had a few extra sweet potatoes(the darker red that are commonly called Garnet/jewel yams) and decided to do something fun for Thanksgiving. Might as well practice ahead of time. Ingredients 1 large sweet potato(roughly 12oz by weight) 1 Tb whole wheat flour 1 Tb olive oil 1 1/2 C chicken broth 1 Tb brown sugar(brown sugar is measured packed not loose) 1/4 t ginger powder 1/8 t cinnamon powder 1/8 t nutmeg 1 C milk 1/8 t salt(more or less to taste) 1/8 t crushed black pepper(more or less to taste) Directions 1) Start by peeling the sweet potato, cutting into equal large chunks and bringing to a boil for roughly 15-20 minutes or until soft when poked with a fork. 2) In a separate heavy pot bring olive oil to a low-medium heat. Add whole wheat flour and allow to brown for about 4-5 minutes(congratulations you just made a "roux".) 3) Add chicken broth and brown sugar and bring to a boil then reduce to a simmer for 5 minutes. 4) By this time the sweet potatoes should be done. Remove from water and insert into pot with roux mixture with nutmeg, cinnamon, ginger. Simmer 5 minutes. 5) Remove from heat and put into a blender for even consistency, no chunks. 6) Add back to pot and add milk bring back to a simmer for 5 minutes. 7) Salt and pepper to taste 8) Serve The important stuff, makes 4 servings. Calories - 750 Fat - 30g carbs - 100 protein - 20 per serving calories - 187.5 fat - 7.5g carbs - 25g protein - 5g If i get a chance ill do a complete picture write up with walk through. Yea, i love food. Side notes- Roux is usually made with white flour and butter(or any fat). I am trying my best to keep everything as body builder friendly as possible, with complex carbs and healthy fats. Good food doesn't have to be so bad for you. Kris 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples

10-22-2009, 04:17 PM	#2
m11 www.liftstrong.com Elite Member Join Date: Jun 2008 Location: FL Posts: 857	....off to buy some sweet potatoes. And there is nothing wrong with butter. We all need some saturated fat. Getting Started by Built LG Sciences Board Representative These statements have not been evaluated by the FDA, do not constitute medical advice, and are not official or authorized comments by LG Sciences, LLC.

10-22-2009, 04:20 PM	#3
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 386	This is true, but serving this for Thanksgiving means i will get my saturated fat. This will be the only day of the year where fit day does not open. 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples

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