Healthy Recipes

Sweet Potato Soup
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Servings: 10
Ingredients and Preparation
Ingredients Measures
Sweet potatoes, peeled and cubed
Leeks, chopped 2
Onions, chopped 2
Rib celery, chopped 4
Chicken broth, low sodium 2 cups
Parsley flakes 1 tablespoon
Tarragon 1 teaspoon
Water 5 cups
Black pepper 1 teaspoon
Fat-free evaporated milk 1 can (13 ounces)
Chopped chives 2 tablespoons

  1. Combine all ingredients except milk and chives in slow cooker.
  2. Cover and cook on low 10-12 hours, or high 3-4 hours.
  3. Stir in milk during last hour.
  4. If desired, mash potatoes before serving and garnish with chives.

Diabetic Exchange
Fruit: 0; Vegetables: 1; Meat: 0; Milk: 0; Fat: 0; Carbs: 1; Other: 0

Nutrition Facts
Serving Size 1/10 recipe
Calories 130
Calories from Fat 5
Total Fat 0 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 115 mg
Total Carbohydrate 26 g
Dietary Fiber 3 g
Sugars 11 g
Proteins 6 g
Vitamin A 300% DV
Vitamin C 25% DV
Calcium 15% DV
Iron 8% DV
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A randomized trial found that drinking water before main meals led to higher weight loss than those who were asked to imagine a full stomach before main meals. Water preloading is believed to help create a feeling of fullness or satiety during the meal, which may help curb overeating.

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