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 reduced carb diet pointers:
* Replace sugar with a low carb substitute such as splenda.
Most recipes that require sugar can be modified to make use of a sugar replacement like splenda. It doesn't weigh the same so you will have to do a bit of trial and error and it may not work for everything, but it gives very good results for the most part.
* Make low carb breadcrumbs for breaded foods.
Whilst you may be able to buy reduced carbohydrate breadcrumbs, you can make them at home by simply using low carb bread. All you have to do is simply toast the reduced carb bread in your oven on a baking tray. Once it is well toasted, whizz it in your food processor or blender. Keep in a tupperware container.
Superfoods rich in flavonoids
(inlcudes onion, brussels sprouts, soya beans & tea)
The large family of compounds known as flavonoids found in these food types are thought by experts to have properties in fighting cancer.
Doctors who have been studying the medical effects of flavonoids think that they might also have many other healthy benefits, including anti-candida and anti-inflammatory powers.
Most are also good for weight loss, so should be included in every weight loss program.
Curry Cruz's (Kwanzaa) Yam Soup Recipe from the Recipes-4U Collection
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