lisa chapman fitness

Fall Sweet Potato Soup

• 2 medium sweet potatoes, peeled and cut into medium chunks
• 1 firm apple, such as Gala or Jonagold, peeled, cored and quartered
• 1 yellow onion, peeled and quartered
• 2 whole cloves garlic, peeled
• 2 Tbsp. extra virgin olive oil
• 1/4 tsp. salt, or to taste
• 1/8 tsp. black pepper, or to taste
• 3-4 cups low sodium chicken or vegetable broth
• 3/4 cup nonfat sour cream, for serving (optional)

Preheat the oven to 450 degrees. Put the sweet potatoes, apples, onions and garlic in a roasting pan. Toss them with the oil and a few shakes of salt and pepper. Roast, tossing every 10 minutes, until they are soft, about 30 minutes.
Puree the vegetable/apple mixture in a blender or food processor (or in the pot using an immersion blender), adding just enough broth to cover it. Add more broth to the blender until the soup reaches the desired consistency, so it is smooth and not too thick. If you are using a blender, you will probably need to puree the soup in two batches.
Warm the soup over low heat in a stockpot until ready to serve, or refrigerate it for up to 1 day or freeze it for up to 3 months. Stir in sour cream at the table for a creamier taste, if desired.
Flavor Tip: Add 1/4 – 1/2 tsp. ground ginger or 1 Tbsp. fresh grated ginger to the roasted vegetables before blending, or 1/4 – 1/2 tsp. ground chipotle chili pepper for a spicy bite.
Health Tip:
We’ve all heard the expression that “an apple a day keeps the doctor away.” Apples are fat and cholesterol free and are a great source of fiber. They’re also filling and relatively low in calories, with a medium apple containing only about eighty calories.