With school and work-life back in full swing, throughout September I’ll be sharing a month long series of one-pot, super simple, and inexpensive yet healthful recipes- perfect for those on a student’s budget, with a particularly small kitchen, or with a sparse amount of free time (check, check, check to all of the above!). Limited resources- financial, space, or otherwise- shouldn’t have to put a damper on your nutrition needs or your access to a delicious meal- look no further.
Waking up to the last morning of summer was startling; the sky a deep blue with transcendently, vividly yellow rays shooting up from beneath the tree-line. Where did my summer go? Sitting in this same spot nearly 90 days ago reflecting on my springtime past and the adventures of summer ahead- was mine a success? As a wise Alexandra once said: “[insert new season here] is one day away, and with it a whole new season of opportunity, of accomplishment, of self-discovery. So many of us start each new year with a resolution, but how long do those truly last- how long did you really swear off cake!? Why did you ever swear off cake in the first place!? Cake. Is. Delicious. Sometimes.I propose we allow ourselves a fresh start; each season is a new beginning, each day is a new day“. As I desperately cling to these last few hours of my summertime and ever longingly look forward into what this Autumn holds, I again challenge us to reevaluate our intentions, set realistic goals, and celebrate every victory.
Emerging from a non-stop weekend of expos, food festivals, celebrations, and calm [all seemingly planned to send my summertime off with a bang]- I not only woke to an intense sky, but a welcomed Washington, DC chill. Consciously transitioning my diet from the primarily raw and hydrating greens, berries, and stone fruits of summer to the denser, warmer, and nourishing darker greens, colorful potatoes, and squashes of Autumn, today I am so excited to share one of my new favorites, my Mashed Sweet Potato and Kale Soup. Light, yet seemingly hearty, this one-pot simple, simple vegetable soup is packed with immune boosting Vitamin A, and belly filling protein and fiber. Perfect for those cooler nights and chilly work-day lunches. I serve my Mashed Sweet Potato and Kale Soup over ½ cup brown basmati rice or quinoa, topped with 2 tablespoons raw sunflower seeds.
1 tablespoon coconut oil
1 large yellow onion, diced
1 large clove garlic, minced
2 sprigs fresh thyme, destemmed
1 dried bay leaf
2 large (about 2 pounds total) sweet potatoes, peeled and rustically cubed
4 cups kale, destemmed and roughly chopped
6 cups filtered water
salt & pepper to taste
In a large Dutch oven or heavy pot, heat coconut oil over medium-high heat. Add onion, garlic, thyme, and bay leaf and sauté, stirring frequently, until onion has just softened, but not browned (about 4 minutes). Add sweet potato, kale, and water, then bring to a boil. Cover pot, reduce heat to low, and allow soup to simmer for 15-20 minutes, or until sweet potatoes are completely soft.
Remove from heat, remove bay leaf, then using a vegetable masher or strong fork, mash the sweet potato into a lumpy soup. Season with salt & pepper and enjoy!
Nutritional Information [per serving = 1 ½ cups ]
172 Calories, 35g Carbohydrates, 2.5g Fat, 3.4g Protein, 5.4g Fiber, 7.4g Sugar