Fit Fare

According to Dana Jacobi of the 12 Best Foods Cookbook, we should eat sweet potatoes because they have more beta-carotene than carrots and more than twice as much as winter squashes. Beta-carotene is associated with boosting the immune system and reducing oxidation of LDL cholesterol. It also helps prevent the formation of age-related cataracts and many cancers.

In addition to beta-carotene, sweet potatoes are high in Vitamin C, E, folate, thiamine and riboflavin. Minerals include copper, magnesium, manganese, phosphorus and potassium, and phytonutrients include quercetin, caffeic and chlorogenic acid. And because they have a lower glycemic index, they are a good choice for avoiding insulin resistance.

Simply roasting yams brings out their natural sugars and makes them a treat to eat on their own. They are also good shredded, sliced, mashed, pureed and even juiced, to use as an ingredient in all kinds of dishes from dips to desserts.
- from 12 Best Foods Cookbook

Sweet potatoes have come a long way from the marshmallow-topped casseroles that dominated the Thanksgiving table in our household every year, but it’s easy to get in a rut of baking, mashing, and hashing them. When I saw this recipe for Sweet Potato-Carrot Soup in the 12 Best Foods Cookbook, I was drawn to how Jacobi takes three foods that most epitomize the fall season to me - carrots, sweet potatoes, and apples - and brings them all together into one soup bowl.

This is an easy recipe. It takes a little extra effort to roast the vegetables and apple first, but it’s well worth it for the extra flavor that roasting imparts to the dish. The soup came out a little on the thick side, so I had to add about a cup of water, so you might want to have some extra stock on hand in case you need it.

Just before serving, I sprinkled a scant quarter-teaspoon of cinnamon over the soup, then garnished it with fat-free plain yoghurt and a sprinkle of freshly-grated nutmeg.

Sweet Potato-Carrot Soup would make a nice addition to anyone’s Thanksgiving table.

Serves 4

1 Tbsp canola oil
1-1/4 lb. Beauregard, Garnet, or Jewel yam, cut in 2″ pieces
1 large carrot, cut in 1″ pieces
1 Fujii apple, peeled, cored, and cut into 8 pieces
1 Tbsp unsalted butter or canola oil
1 shallot, chopped
3 cups fat-free, reduced-sodium chicken broth
Salt and freshly ground black pepper

Garnish each serving with 1 Tbsp, choosing from:
- Cranberries - Homemade or canned chunky relish, adds tangy contrast
- Sauteed sliced mushrooms - Bring out the root vegetables’ earthy flavor
- Flaked hot smoked salmon - Also called kippered salmon; adds richness.

Preheat the oven to 400 degrees. Rub the oil over the yams, carrot, and
apple to coat them. Spread them in one layer on a baking sheet and roast for 30 minutes. When cool enough to handle, lift the peels off the sweet potato pieces.

Heat the butter in a large, heavy saucepan over medium-high heat. Saute the shallot until soft, 5 minutes. Add the roasted vegetables, apple, and broth. When the liquid boils, reduce the heat, cover, and simmer until the carrot is soft, 20 minutes.

Puree the soup in a blender. Season it to taste with salt and pepper. Ladle into 4 deep soup bowls, garnish as preferred, and serve.

Per serving: 269 calories, 7 g fat, 2 g saturated fat, 5 g protein, 48 g carbohydrates, 8 g fiber.

from 12 Best Foods Cookbook, by Dana Jacobi (Rodale Press, 2005)