Terry Walters’ Sweet Potato, Corn, and Kale Chowder

When I prepare dinner, I try to make sure there’s something for everyone. This chowder accomplishes that in one pot and is a colorful variation on an old favorite. It cooks up quickly and provides a balanced meal, rich in nutrients, all in one satisfying bowl.

Sweet Potato, Corn, and Kale Chowder
(Makes 6 servings)

Ingredients

• 1 tablespoon grapeseed oil
• 1 small onion, diced
• 3 stalks celery, diced
• 3 carrots, diced
• 3 medium sweet potatoes, 
peeled and diced
• 3 cups corn, fresh or frozen
• 2 teaspoons dried thyme
• 2 cups vegetable stock
• 2 cups rice milk, plus more 
if needed
• 2 tablespoons cashew butter, 
dissolved in ¼ cup hot water
• 1 bunch kale, chopped into 
small pieces
• Water or stock as needed
• Sea salt and freshly ground black 
pepper

Directions

1. In large pot over medium heat, sauté onion in oil until soft (about 3 minutes).
2. Add celery, carrots, sweet potatoes, corn, thyme, and stock and simmer 5 minutes.
3. Add enough rice milk to cover vegetables.
4. Bring to boil, reduce heat and simmer until vegetables are soft (about 20 minutes).
5. Remove from heat, and add dissolved cashew butter. Partially puree using handheld blender.
6. Add kale, return to heat, thin with water or stock to achieve desired consistency, and cook until kale is tender.
7. Season to taste with salt and pepper, and serve.

Reprinted with permission from Clean Food, Revised Edition © 2010 by Terry Walters, Sterling Epicure, an imprint of Sterling Publishing Co. Inc., Photography by Gentl & Hyers.

Sweet Potatoes for All

Let’s give a big shout-out to the sensational sweet potato! This versatile veggie is widely available, inexpensive, and delicious. But here’s even more to love: sweet potatoes also deliver a big dose of healthy eating for just pennies per serving.

The nutritional numbers speak for themselves: one medium sweet potato provides 40 percent of the recommended daily allowance of vitamin C to fight off colds and flu viruses and vitamin D for bones and a healthy immune system. Plus, when eaten with the skin, it has more fiber than oatmeal. The colorful and creamy food is also low in fat and a good source of protein and calcium.

So, whether sweet potatoes are a perennial favorite or making their debut in your holiday spread, try out these ideas:
• Bake or microwave, then top with butter pat and cinnamon. Try chili powder for a Southwestern twist.
• Grill, slice, and serve over greens.
• Purchase a bag of pre-chopped sweet potato from the produce section of your grocery store. Enjoy as a snack, or in salads and soups.
• Mash baked sweet potatoes with shallots, curry powder, cinnamon, and ground red pepper to taste.

One Medium Sweet Potato

Calories: 120

Percent Daily Value:
Fat 0%

Cholesterol: 0%

Protein: 4%

Total Carbs: 10%

Dietary Fiber:10%

Sodium: 0%

Vitamin: A 500%

Calcium: 4%

Vitamin C: 45%

Vitamin D: 60%