6 September, 2014
Homemade Broth: Sweet Potato and Kale Corn Chowder
I know that it is not quite fall yet and it is still pretty stifling in some places right now (today it was 105 degrees). I don’t know about you but I am ready for soup season. I threw the fact that it’s still hot outside out the window. I have already made two different kinds of soups in the last couple of weeks. I love a good soup! They are not just good for healing the sick. In fact I’m pretty sure that giving soup to sick people started because they are so nourishing. Broth is a great vehicle to eat your veggies. So here I go with a soup recipe. I live by my own rules.
I have been really impressed lately with some of the healthy products now available on store shelves. For those of us that don’t always have a lot of time to make everything homemade, there are some great products now available at the grocery store. I still prefer to make as much as I can myself because it is more cost effective but in times of need I feel better knowing that I can run to the store. I saw for the first time a vegetable and chicken broth made with real ingredients. For many years I have been making my own stock mostly because the store products were junk, even the organic ones.
I do still prefer homemade. The taste you get from homemade stocks is unbelievable and can be used to flavor so many dishes. I also have to mention that if you look at the ingredients in most broths you will usually see a lot of ingredients that you will not even recognize.
I do follow a 90% pant based diet and will always love my fruits, vegetables, and grains; but I do enjoy the flavor and texture of a good bone broth. Paleo, real food lovers, and grandmothers alike believe that bone broth is a great source of nutrition. I read something the other day that mentioned a study that questioned the nutrient content of bone broth. This post did mention however that if you cook the bones for a longer period of time that bone broth could yield a good source of compounds that are great for healthy joints. So drink bone broth and have healthy bone joints, makes sense right?
Have no fear if you are vegan, vegetarian, or the thought of bone broth freaks you out. I have the perfect solution for you. I save the scraps from my weekly vegetables to make vegetable broth. The ends of my onions, carrots, and celery sticks. The ribs of my kale. Mushroom pieces. You can use what would otherwise be garbage to make a flavorful and meatless broth.
Whichever way you want to eat this soup, it is up to you. Make it vegan or not. That is the beauty of soup and this soup is a beauty.
Ingredients
- 1 tsp coconut oil
- 1 red or yellow onion peeled and diced
- 1 sweet potato cut into 1/2 inch cubes
- 6 cups broth chicken or vegetable *see recipes
- 1 cup corn kernels
- 1/4 cup corn masa or polenta
- 1/2 cup coconut milk or milk of choice
- 1 tsp salt
- 1/4 tsp black pepper ground
- 1/2 head kale ribs cut out and chopped
Instructions
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In a large stockpot heat up the oil.
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Add the diced onions and cook until translucent, about 5 min.
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Add in the sweet potato and broth.
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Cover and cook until the potato is tender about 10-15 min.
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Add in the corn and stir to heat the corn threw.
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Mix the masa with the coconut milk until a wet paste is formed and add to the soup.
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Mix to incorporate and cook for a few minutes until slightly thickened.
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Season with salt and pepper.
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Add in the kale and cook a few minutes longer until slightly wilted.
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Serve warm.
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Store in an airtight container in the fridge for up to one week.
Recipe Notes
*Choose organic ingredient when possible- especially with the corn products.
Ingredients
- Bones and skin from one whole chicken all of the meat removed
- 1 large onion
- A couple stalks of celery and carrots
- Enough water to fill your crock pot I used about 12 cups
Instructions
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Cook all ingredients over low heat in your crock pot for 1-2 days.
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Cool fully before handling.
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Strain the bones, skin, and vegetables out from the broth into desired containers (I like to freeze 2 cup portions)
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Use immediately, store in the fridge for up to one week, freeze any leftovers.
Ingredients
- 5 cups desired vegetables scraps or cut whole- suggestions are carrots, celery, onions, mushroom, garlic, kale ribs, peppers
- 1 tsp white vinegar
- 10 cups water
Instructions
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Add all ingredients into your crock pot
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Cook on low heat overnight.
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Strain the vegetables from the broth.
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Store in airtight containers in the fridge or freezer.