Curry Cruz's (Kwanzaa) Yam Soup Recipe
1 large onion, chopped
4 each garlic cloves, minced
1/4 cup olive oil
1 medium red bell pepper, chopped
2 tbsp ginger, minced
12 each cloves, ground
1 tsp cumin seed, ground
1/2 tsp mustard seed, ground
1 tsp ground cardamom
1/2 tsp turmeric
1/2 tsp ground cinnamon
1/4 cup tamari
28 oz canned whole tomatoes
1 large sweet potato
1/2 lb broccoli
1 large potato
2 qt boiling water
1 cup frozen corn
1 cup cut green beans
1 cup frozen peas
1/2 lb fresh kale
In a large soup kettle, saute onion and garlic in oil over medium
heat. When the onions begin to soften, add the bell pepper and fresh
ginger. Mix the ground cloves, cumin, mustard seed, cardamom,
turmeric and cinnamon. Sprinkle over sauteed vegetables and stir. Add
soy sauce and juice from the canned tomatoes. Let the mixture boil,
then turn the heat down, cover and simmer gently while you prepare
the sweet potato.
Peel the sweet potato, cut out any blemishes and cut into 1" cubes.
Add to the pot along with 1 cup water. Bring to a boil, turn heat
down, cover and simmer 20 minutes. Watch carefully and stir
occasionally to keep from sticking.
Chop the broccoli stem and florets into bite-sized pieces. Wash the
white potatoes well and, leaving the peel on, chop into 1" pieces.
Add broccoli and potatoes to the pot with 2 quarts boiling water.
Cover and cook for 20 minutes.
Chop the tomatoes into small pieces. Add to the pot along with frozen
corn, beans and peas. Cover and cook for another 20 minutes.
Wash the kale, remove the stem ends and tear the leaves into small
pieces. Before adding to the pot, taste the broth and add salt as you
wish. Add kale and use a wooden spoon to push and stir it down into
the soup. Cover and simmer 20 minutes, until kale is cooked. Serve
Good served with corn bread. Leftover soup can be frozen.
From "The Festive Table" by Ronni Lundy. Farrar, Straus and Giroux,
1995. In Food Editor Sarah Fritschner's 11/22/95 "Come Celebrate!
Successful Holiday Traditions are Wrapped in Flexibility" article in
"The (Louisville, KY) Courier-Journal." Pg. C5. Electronic format by
to Kale Recipes
Food Tips of the Week
If you wish to become slim and boost your all round health, then, as any dietician will tell you, you really should eat a thoughtfully calculated sensible daily routine. At best, this should include five measures of grains and vegetables each day and also incorporate the right mix of important nutrients.
Some low carb diet guidlines:
* Food labels can be misleading
Watch out for sales blurb that boasts 'low carb' - check the nutritional information on the back of the product. Quite a few are only marginally decreased and in some instances still more than a competitors standard brand. In addition, beware of 'low sugar' and 'low fat' labels - 'low sugar' doesn't always mean 'low carb' - often the carbs are identical.
* You can create really good smoothies with reduced carbohydrate yogurt.
Ok, well, itís not technically cooking, but if you really want smoothies you can make them with low carb yogurt and fruit. Obviously, you will need to ensure you use only fruit that is low in carbohydrates and use the whole fruit as the fiber will help.
Superfoods containing flavonoids
(inlcudes cranberry, kale, scarlet runner bean and basil)
The nutrients known as flavonoids which are present in these fruits and vegetables show promise as anti-carcinogens.
Doctors who have been studying the properties of flavonoids suspect that they may well also have many other health benefits, amongst them, anti-asthma and anti-platelet powers.
A good number are also good for weight loss, so should be included in your weight loss program.
Curry Cruz's (Kwanzaa) Yam Soup Recipe from the Recipes-4U Collection
You no longer need to spend money on top price recipe cooking books or pricey nights out in swanky dining establishments, just search out & print out the recipe that take your fancy and commence preparing a good meal to delight your friends in the comfort of your own home