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                             For Your Good Health

Spicy Chipotle Sweet Potato Soup Recipe

7/17/2019

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1 large yellow onion chopped (approx. 2 cups)
6 cups cubed and peeled sweet potatoes
6 cups chicken broth- unsalted
1 chipotle pepper in adobo, chopped and seeded
5 cloves garlic
2Tbsp butter- unsalted
2 Tbsp chopped fresh oregano
1 Tbsp all-purpose flour
2 Tbsp. adobo sauce
1 tsp. of zest of orange
3/4 tsp. kosher salt
1/2 tsp. cinnamon
1/2 cup sour cream (or creme fraiche)
2 Tbsp water
1/2 cup toasted pumpkin seeds
  • Melt butter in Dutch oven over high heat. Add the onion and sauce 3 mins until lightly browned. Reduce heat to medium, stirring occasionally until onion is translucent (about 4 mins). Stir in garlic and oregano and sauté for 2 minutes.
  • Whisk flour and 1/4 cup of the broth and add sweet potatoes, chipotle, adobo, orange zest, salt, cinnamon and remaining broth to the onion mixture. Bring to boil over high heat. Reduce heat to medium and cover and simmer. Stir occasionally until sweet potatoes are tender- about 15 minutes. Remove from heat and allow to cool for 10 minutes.
  • Transfer the mixture into batches to a blender. If you can, remove center of blender lid to allow the hot steam to release. Cover opening with a clean towel and blend until smooth and return to pot.
  • Whisk the sour cream (or the creme fraiche) with the water. Add more water if necessary so the mixture is thin enough to drizzle. Serve soup in bowls, add drizzle and toasted pumpkin seeds. ENJOY!
Per serving- 255 calories ,13 g fat (6g saturated), 20 mg cholesterol, 4 g fiber
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10 Foods that keep you hydrated on hot summer days

7/17/2019

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It is important to keep well-hydrated to prevent heat exhaustion and kidney stones. In addition to drinking 6 to 8 glasses of water daily, the following 10 foods will help keep you in positive water balance. Please keep in mind that 20% of our day fluid intake comes from the foods that we eat.
1) Bananas- contain 74% water and are high in potassium which is easily lost during perspiration.
2) Cauliflower- contains 92% water and is rich in Vitamin C, Vitamin K and antioxidants that help prevent cancer.
3) Celery- contains 95% water and is high in Vitamin K, folic acid and potassium.
4) Cucumbers- contains 96% water
5) Spinach- contains 92% water, a favorite of Popeye, and a healthy supply of magnesium.
6) Iceberg Lettuce- contains 98% water, the rest being fiber which helps lower cholesterol and prevents constipation and diverticulosis/itis.
7) Radishes- contains 95% water.
8) Strawberries- contains 91% water and are a rich source of the antioxidants known as flavonoids.
9) Watermelon- the quintessential summer fruit. It contains 91% water and is a rich source of lycopene, an antioxidant. Although sweet, watermelon contains only 8% sugars and is rich in sodium, potassium and magnesium,
10) Milk- according to research at McMaster University, Hamilton, Ontario, Canada, milk hydrates better than sports drinks due to it's combination of sugars, sodium, potassium, calcium and electrolytes.
11) Other- A few other hydrating food sources include cantaloupe, oranges, zucchini and cottage cheese.
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    Dr. Gerfin blogs about all kinds of medical issues and provides healthy recipes.

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