Curried Sweet Potato Soup

By Suzanne Anderson April 8, 2023 35 mins read 104 Views

This soup was, as with many of my soups. It was made from leftovers that I had to use up. These soups are often the best! I had quite a bit of lean pork shoulder so I cut off a bone to make my foundation. Two smallish, baked sweet potatoes were in my refrigerator. As I keep all my roasted pork broth in the freezer, I make homemade pork stock. I started to add ingredients that I knew would be good in Indonesian curries, and the result was a delicious, filling soup.

This soup is not suitable for Atkins Pre-Maintenance and Maintenance. This soup is perfect for Paleo or Primal diners. The carbs can be reduced by using 1 small sweet potato, or 1/3 cup of flesh.

INGREDIENTS:

2 oz. 2 oz.

1 T. coconut oil

1 lb. 1 lb.

1/2 tsp. fresh ginger root, minced

1 clove garlic, minced

1/2 tsp. Ground coriander

1/4 tsp. Ground cumin

1/2 tsp. 1/2 teaspoon dried lemongrass (or 1 small stem freshly chopped, if possible)

1/4 tsp. 1/4 tsp. salt

Dash black pepper

1 13.5-oz. 13.5 oz.

3 c. broth made from homemade pork (or chicken).

2 c. water

1/4 tsp. Thai red curry paste

2 small sweet potatoes baked (about 3/4 cup flesh yield). [Use less carbs to reduce the carbs].

1/2 c. chopped fresh cilantro

DIRECTIONS Bake sweet potatoes until they are done. In a large pot, heat coconut oil and cook the union until it starts to brown. Sauté garlic and pork for a few minutes. Use a knife to cut the sweet potatoes. Use a fork to mash the flesh. The following ingredients should be added to the soup pot: ginger, garlic, all spices and lemon grass. Stir well. Stir well. Bring to boil. Reduce heat to low and simmer for 5-10 minutes. Allow flavors to blend. Cook for 1-2 minutes. Add the cilantro. Use a stick blender or transfer to a blender in small quantities. Pulse a few times to reduce the soup to a not quite-smooth consistency. Garnish with 1-2 cilantro leaves, and serve.

NUTRITIONAL INFORMATION: Six 1 1/4-cup servings are available. Each contains:

294 cals, 20 g fat, 6.73 g carbs, 0.45g fiber, 6.33g NET CARBS, 21 g protein, 262 mg sodium

By: Peggy
Title: Curried Sweet Potato Soup
Sourced From: buttoni.wordpress.com/2023/04/08/curried-sweet-potato-soup/
Published Date: Sat, 08 Apr 2023 20:19:57 +0000

Frequently Asked Questions

What happens to your body after you cheat on keto

The keto diet can have unwanted side effects. If you suddenly begin eating starchy carbs, the body is unable to process them efficiently and quickly, which can lead to rapid rises in blood sugar. Because your cells must use water to get back to their homeostasis, this can lead to dehydration. Due to the absence of essential minerals like potassium and sodium, dehydration can also lead to an electrolyte imbalance.

Additionally, people who "cheat” on the keto diet can feel constipation or diarrhea. This is due to high-carbohydrate intake. Although these symptoms may be temporary, they can cause discomfort and disruption. Additionally, intense cravings resulting from cheat meals may lead people into dangerous cycles of feeling deprived, followed by binging on high-carb foods; thus undoing all the hard work they put in while following the keto diet plan.

The bottom line is that cheating on the keto diet can't cause you to lose weeks or even months of progress. But, you will still have to adhere to your net carb limits.

Is it the hardest week of keto?

It can be daunting to prepare for the first week on a keto diet. It involves significant lifestyle changes and forces most people to step out of their comfort zone. It can be frightening to think about saying goodbye and giving up your favorite high-carb dishes.

But don't fear! You can make this one of the most fulfilling weeks of your entire life with the right information. You can survive and thrive on the ketogenic diet if you put in the effort.

Take it slow. Transitioning to a new diet takes time. As you adjust to this low-carb lifestyle, you might feel groggy. Don't worry! You can replenish your energy levels by eating healthy fats and low sugar vegetables while still controlling your portion size.

It's important to realize that it won’t take forever for your body to adjust. After that, you will find your hunger diminishing naturally and your metabolism will continue to be energized all day.

You can make it seem easier by emphasizing mental fortitude before you dive into ketosis.

Can you eat rice with keto?

Hesitating? Many people are unsure whether or how to incorporate rice into a ketogenic diet. It is possible to incorporate rice into your ketogenic diet, but it could be detrimental to your well-planned diet.

Rice is a carbohydrate based on grains that provides a high amount of energy per serving. It is important to avoid eating large quantities of wild, white, and brown rice if you are trying limit your intake of calories and carbs. Certain varieties, like the cauliflower and broccoli rice are low in carbohydrates, yet still provide essential nutrients, including vitamin C, fiber, and even protein.

Cauliflower is ideal for those trying to maintain ketosis while eating rice since it contains only 3g of net carbs per one-cup cooked portion. Cauliflower can be substituted for rice in a few ways. First, make sure you carefully portion it out. Second, check the package to see if there are any other ingredients. Third, bake the cauliflower instead of frying to further reduce calories. Finally, ensure that you get enough water throughout the day to prevent any potential bloating caused by any additional starches.

Healthy grains like cauliflower rice, which is low in carbs, can help support a ketogenic lifestyle. So if you're wondering if you should eat rice on keto? Be mindful of which variety but how much you choose with each meal, and skip any additional fixings that take away from this delicious grain's naturally nutritious benefits!

Statistics

One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (25Trusted Source (healthline.com)
When following a ketogenic diet, carb content is between 5–10% of calories consumed, though looser versions of the diet exist (7Trusted Source (healthline.com)
It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)
Recommended Keto diet includes: Keto sushi bites, olives, one or two hard-boiled or deviled eggs, keto-friendly snack bars, 90% dark chocolate, full-fat Greek yogurt mixed with nut butter and cocoa powder, bell peppers, and guacamole (healthline.com)
Proteins should account for around 10–30% of energy needs, while carbs are usually restricted to 5%. (healthline.com)

External Links

How To

The Best Foods to Eat on a Ketogenic Diet

Gobbling up the right foods is essential to ensure you get the optimal results from a ketogenic diet. Get enough protein, include fats, moderate carbohydrates, and avoid processed and sugary food.

It is important to eat lots of whole foods and consume moderate amounts of healthy fats such as avocados, coconut oil and butter. To maximize your chances of success, eliminate refined sugar, bread, grains, and other processed foods.

For optimal nourishment, it is important to choose organic whenever possible. Free-range eggs are a great way to get the vital nutrients you need from concentrated sources that have been naturally fed by their environment.

You can delight your tastebuds with tasty dishes made from low-carb staples like spinach, broccoli, and kale. This will help you to curb your cravings for sugary carbs. Eating fermented foods is a great way to include probiotic properties in your diet that have been linked to improved metabolic health and decreased inflammation.

You can experiment with wild meats such venison or duck to add variety to your menu and provide lean proteins as well as minerals that aren't always readily available in other food sources.

It's all about creating a balance between eating fresh produce in its natural form plus adding nutrient-dense ingredients with the power to help you stay satisfied so you don't feel deprived or denied on this lifestyle change.