Lunch: Sweet Potato and Coconut Soup

Sweet Potato and Coconut Soup:


Ingredients:
1 large sweet potato, washed and cubed.
1 onion, chopped
2 cloves garlic
1/4 cup desiccated coconut
1 teaspn ground coriander
1 teaspn concentrated vegetable stock
1 tblspn oil
1 litre water, on the boil
Handful baby spinach leaves
Salt and pepper


Method
1. Heat the oil in the pan and cook the onions and garlic until browned.
2. Add the coriander and sweet potato, and mix well.
3. Add the water, dessicated coconut and stock and bring to the boil and simmer until the sweet potato is soft.
4. Blend to the desired consistency, adding more water as desired.
5. Serve hot with baby spinach leaves mixed in.



The Good News:
Sweet potato is often used as a lower GI alternative to the humble spud. In this soup it provides a lovely creamy texture, complimented by the sweetness of the dried coconut. Nutritionally, the sweet potato is low in Sodium, and very low in Saturated Fat and Cholesterol. It is also a good source of Dietary Fibre, Vitamin B6 and Potassium, and a very good source of Vitamin A, Vitamin C and Manganese. It also provides satiety i.e. it makes you feel full for longer.

Breakfast: Coconut Porriage

My friend Bronwyn took this recipe back with her from India. Over there they use coconut cream to make the porriage, in a squeeze dessicated coconut does the job and it keeps well in the cupboard. I like to make it ahead of time and steep it overnight.

Ingredients:

1/2 cup porriage oats

2 tspn dessicated coconut

1 cup water

Method:

Put all the ingredients in a cereal bowl and mix. If you can, let it stand overnight. Put it in the microwave for approximately 2 mins. Remember to allow one minute standing time after you take it out of the microwave.

The Good News:

Oats are a good source of many nutrients including vitamin E, zinc, selenium, copper, iron, manganese and magnesium. Oats are also a good source of protein.