CELEBRATE DISCOVERY OF THE SWEET POTATO
from the
American Institute for Cancer Research

In 1492, Christopher Columbus discovered that the world is round. He also probably discovered the sweet potato. The first explorers to the Americas found many foods they didn't have at home - sweet potatoes, tomatoes, chili peppers and corn, to name a few. After a long time at sea and a diet of sardines and hardtack, the foods of the new world must have been a welcomed change.


To celebrate Columbus Day, a curried sweet potato soup is a reminder of those happy discoveries. It's also a good time to remember that sweet potatoes are not only for Thanksgiving. Their deep orange color is the clue that they are rich in the antioxidant beta-carotene, which helps protect against cancer and heart disease.


Rich in flavor and full of natural sweetness, sweet potatoes don't have to be candied or buttered to taste good. Even simply baked, they are delicious. The high oven temperature concentrates their natural sweetness. You can also bake a sweet potato in a microwave oven for about five minutes, depending on size. (Wrapping it first in a wet paper towel will help ensure moistness.) If you prefer your sweet potatoes whipped, try apple juice or cider instead of the usual high-fat ingredients - you'll have all the moist sweetness without the unhealthy calories.

The following soup would have given Columbus' crew a nutritional jolt as well as a new food to enjoy.

Columbus Day Soup:

• Canola oil spray
• 1 medium onion, chopped
• 2 small cloves garlic, minced
• 1/2 tsp. fresh ginger, minced
• 1 small Granny Smith apple, chopped
• 4 cups fat-free, low-sodium chicken broth
• 2 lbs. peeled yams (or sweet potatoes)
• 1 cup low-fat milk
• 1 1/2 tsp. curry powder
• Salt and freshly ground black pepper, to taste
• Plain nonfat yogurt, for garnish
• 2 Tbsp. finely minced fresh chives, for garnish cut into 1/2-inch pieces
  

Lightly coat the bottom of a large saucepan with oil spray and heat over medium-high heat. Add onion, garlic, ginger and apple and sauté until onion is translucent and apple is limp and fragrant. Add broth and bring to a boil. Stir in sweet potatoes and curry powder. Lower heat, cover and simmer until potatoes are very tender, about 20 minutes. Turn off heat under the pan.

With a slotted spoon, transfer sweet potatoes and other solids in the pan to a blender or food processor. Add a little of the liquid in the pan and purée until smooth. Add 1 cup of the liquid in the pan to the blender and mix at high speed until smooth. Stir the mixture into the remaining broth in the saucepan. Stir in the milk and heat until the soup comes to a simmer. Remove from heat and season with salt and pepper to taste.

Ladle soup into bowls and top each with a spoonful of yogurt. Garnish with a sprinkle of chives on top and serve immediately. This soup can be made a day ahead, refrigerated (covered) and rewarmed over medium heat.

Makes 8 servings.

Per serving: 134 calories, less than 1 g. total fat (0 g. saturated fat), 29 g. carbohydrate, 5 g. protein, 5 g. dietary fiber, 345 mg. sodium.

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