Sweet potato, carrot, coconut and chicken soup

Sweet potato, carrot, coconut and chicken soup not only tastes amazing, it’s a cancer-fighting machine.

For those of you on a diet with concerns about the ingredient list, allow me to dispel some myths (italicized, and best read in a valley-girl accent).

Oh, I don’t eat potatoes, they have carbs, and carbs will make me fat. 

Not all carbs are created equal. If you over-consume processed carbohydrates, you will not see the results you are hoping for in your body; however, whole potatoes are unprocessed, extremely nutrient-dense, and sweet potatoes, in particular, rank the lowest on the glycemic index.

Sweet potatoes are nutritional rockstars, and they’re a potato you should say yes to – assuming you aren’t coating them in butter, marshmallows, or any other ingredient that turns them into candy. That’s like adding a candy bar to your oatmeal.

I heard carrots are like sugar sticks with orange food coloring. 

Carrots get a bad rap because they’re a starchy vegetable. Do they have carbohydrates and sugars, yes, but they are all natural, and hold a lot of awesome nutritional wealth that is absolutely worth it in the right portion sizes. The energy boost and fat-fighting properties of carrots cancel out the carbohydrates.

Horses are smart to go for these orange sticks, and you should follow suit. You’ll get vitamins A, K, C, and B6, beta-carotene (for healthy eyes, and cancer fighting power), potassium (fight off the muscle cramps you’ve been experiencing in your workouts), calcium, and more. Besides, natural sugars don’t act the same in your body as refined sugar, and Mother Nature uses more reasonable amounts per serving size than candy companies.

Coconut milk has fat, so I can’t have that either. No fat. No carbs. No sugar.

The fat in coconut milk is not the same as the fat in your french fries.

Although it should still be enjoyed in moderation, the fat in coconut milk is actually good for you. It helps your skin stay elastic. Coconut milk is also high in phosphorus, iron, magnesium, fiber, zinc, potassium and vitamin C.

The bottom line: You should eat all “real” food in moderation. Don’t eat something that’s processed simply because it claims to have less fat or carbohydrates. If your body can’t easily recognize an ingredient, it doesn’t know how to use it, and it will get pushed to the side to live in your problem areas and cause your body to run less efficiently. Choose unprocessed food, and eat the appropriate portion size

  • If you’re a vegetarian, this soup is great without the chicken, too.
  • You can skip a cooking step by using a store-bought rotisserie chicken.
  • If you like a little kick, add a bit of cayenne with the other spices. You’ll feel nice and toasty after a bowl of this goodness.

Sweet potato, carrot, coconut and chicken soup

  • 2 Tbsp coconut oil or real butter
  • 1 onion, chopped
  • 1 sweet potato, peeled and chopped
  • 1/2 cup carrots, chopped
  • 1 cup chicken/vegetable broth
  • 1/2 cup orange juice (fresh squeezed or not from concentrate)
  • 1 tsp cinnamon
  • 1 tsp chili powder
  • 1 tsp salt
  • 1 tsp ginger
  • 1 tsp chili powder
  • 1 cup of coconut milk
  • 1 Tbsp olive oil
  • 1 pkg (about 6) chicken tenderloins, cut into chunks
  • Arugula for garnish (A green that serves as your pepper!)

Cook chicken in olive oil and set to the side.

Saute onion in 1 Tbsp coconut oil/butter over medium heat until soft. Add carrots, potato, and second Tbsp coconut oil/butter. Cook, stirring frequently, for 5 minutes. Add orange juice, salt, spices, and half of the chicken broth, and bring to a simmer. Simmer until potatoes and carrots begin to soften (about 8 minutes), then process until you reach desired smoothness. Add processed soup back to pot and add remaining broth and coconut milk. Stir and simmer for 5 minutes.

Add chicken to soup and heat through. Serve topped with arugula. Enjoy!


Recipe: (Vegetarian) Roasted red pepper and tomato soup with cheese toast

Tomato soup with grilled cheese has always been one of my favorite comfort foods; so, when my house had a crazy day recently, I knew that adding a little extra TLC to an old favorite would set us right up.

Some days are harder than others, and there’s a reason why they named a book series “Chicken Soup for the Soul.” Warming up your insides with soothing soup, accepting the things you can’t control, deciding to be better tomorrow, and going to bed a little earlier than normal, can make all the difference.

A glass of milk replaced our usual glass of wine with this dinner, and we felt transported back to a time when decisions were simpler, and life was less hectic.

I hope this recipe soothes your soul and eases your mind as it did ours.

Roasted Red Pepper and Tomato Soup with Parmesan-Cheddar Cheese Toast

  • 1 Red pepper
  • 1Tbsp olive oil
  • 1/4 cup diced onion
  • 1 28oz. can of whole, peeled tomatoes
  • 1 can white beans (drained) – delicious addition that adds protein and fiber
  • 1 can chicken broth
  • 1 garlic clove
  • 1 tsp red pepper flakes (optional)
  • 1 tsp cinnamon
  • 1 handful of fresh basil leaves
  • 1/2 small container of plain greek yogurt
  • s&p to taste
  • sliced whole grain bread
  • parmesan
  • cheddar
  • butter
Heat your oven to 325 F (165 C) and roast your red pepper and garlic clove for about 25 minutes.
Remove and discard stem, seeds of red pepper, and peel and dice your garlic.
Heat oil in skillet/pot and add onion. Cook for about 5 minutes over medium heat, then add the roasted pepper (chopped), garlic, tomatoes, red pepper flakes, basil and cinnamon.
Bring to a simmer for 10 minutes, then pour into blender/processor and grate until semi-smooth.
Return contents to pot/skillet, add beans (drained) and chicken broth, stir, and allow to simmer for 30 minutes.
Reduce heat and add yogurt, salt and pepper.
While keeping the soup warm, butter some sliced bread and top with cheddar and parmesan. Use your low broil setting to toast it until the cheese melts. Serve cheese toast with your soup for dipping.
If you want to add to the presentation of the dish, add a little dollop of yogurt and a basil leaf to the middle of each bowl of soup.