Garlic cloves

Pumpkin White Sweet Potato Soup

Fall is finally starting to be here. Even though this is the perfect fall recipe we’ve been making it since late August when our pumpkins were ripe in our garden. This was the first year we grew pumpkins in our raised beds and we got six nice ones!

Since everyone is in love with pumpkin spice everything right now, I thought I would share. I recently heard of a little one that had a cinnamon allergy…that would be awful this time of year, well anytime of the year.

Our 3.5 year old daughter told me today this was her favorite soup in the whole wide world. So it’s definitely toddler approved(although she likes it better without pepper).  If you haven’t tried white yams also know as japanese or oriental yams, you are in for a treat.

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Pumpkin White Sweet Potato Soup
Creamy pumpkin soup no dairy needed! But if you tolerate dairy a scoop of sour cream on top or yogurt is divine.
Prep Time 20 min
Cook Time 1.5 hours
Servings
Ingredients
Prep Time 20 min
Cook Time 1.5 hours
Servings
Ingredients
Instructions
  1. Preheat oven to 425.
  2. Cut Pumpkin in half, drizzle with olive oil, put cut side face down on a jelly roll plan or glass dish, put a little water in the dish. Roast for 45 minutes-1 hour until done. (this could be easily done the day before if needed). Pumpkin should be fork tender. Once roasted let cool, scoop out flesh, puree in high spend blender or with immersion blender, then drain off excess water. I use a wire strainer over the stink.
  3. At the same time you can roast you white yams (likely they will only take about 45 minutes depending on the size). Let cool, peel and set aside.
  4. Dice your garlic and onion, sauté with a little oil in the bottom of your soup pot, cook until translucent. Add pumpkin puree and white yam with at least 1 cup of broth. You can puree with a immersion blender in the pot, or transfer to a high speed blender.
  5. Then add spices and the rest of the broth. Cook on low for 10 minutes. Adjust seasoning as needed. Serve warm with topping of your choice. I love serving with walnuts and a touch of sour cream.
Recipe Notes

If you don't tolerate garlic and onions like me, leave out that step and top with some garlic infused olive oil. Oil infused with garlic doesn't have the FODMAP part.

You can also substitute regular sweet potato for the white yams, but if you can find the white sweet potatoes (Japanese yams) you will be in love.

Protip: I make pumpkin puree ahead of time and freeze it in a silicone muffin tray like this, then I pop them out and store in freezer bags so they are easy to defrost and add to soup or feed baby! When I add to soup, normally I just toss in frozen.

Great to warm up for breakfast on Whole30!

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Sweet Potato and Broccoli Breakfast Hash

Today’s post is a guest post by Laurel Miller of Hickory Creek Lane.  Make sure to check out her site. Laurel is a good friend from college. Together with our husbands we were on the University’s Residence Life Staff and started our marriages eating in the school cafeteria. 🙂  Since then we’ve both learned a lot about nourishing food! This is the first recipe post on the site, but don’t worry there are more to come. Any kind of hash has been on our menu a lot this month with all the yummy summer veggies, I hope you enjoy!

Dr. Hartzler

 

I’m so happy to be writing this guest post for Pharm to Table. Dr. Hartzler provides great information that our family has already adopted into our lives. Both my toddler and my 3 month old are now taking a high quality probiotic thanks to the evidenced-based article she recently posted on this topic. It’s nice to have a reliable resource for functional medicine at our fingertips.

As she has alluded throughout her site, perhaps one of the greatest ways we can impact our wellness is through our diet. I grew up in the fat-free, highly processed era of the ’90s and it wasn’t until the last few years that I have made steps to transform the way our family eats as the diet recommendations of the past seem to be doing more harm than good. I never realized how much of a role the food we eat plays on how we feel. It turns out that consuming the right foods can make us feel fabulous!

Because I’m a former cereal lover (always paired with skim milk and a tall glass of orange juice), breakfast can sometimes be a challenging meal for me to choose the best option. I’m a firm believer that food should not only nourish us, it should also be delicious. Luckily, I discovered a new love of sweet potato hash paired with fresh eggs. I developed this particular recipe to hopefully share inspiration for a breakfast that will provide the power to get through the day while keeping blood sugars stable.

This sweet potato and broccoli hash is gluten-free, dairy-free, and is highly customizable. If broccoli isn’t preferred, it can easily be swapped out for other seasonal vegetables like zucchini, bell peppers, or eggplant. The hash can conveniently be made ahead of time and the eggs can instead be added just before serving, or omitted entirely depending on preference. I made this particular recipe on Sunday morning for our family and then enjoyed the leftovers during the week. It was tasty and it helped set a good foundation for getting myself through the workday and wrangling two young children.

If you are looking for new meal ideas to start your mornings on the bright side, I suggest you give this sweet potato and broccoli hash a try. I hope you can enjoy it as much as our family did.

Print Recipe
Sweet Potato and Broccoli Breakfast Hash
This sweet potato hash is a nourishing and hearty dish that is great for any meal of the day. It is highly customizable and can be made ahead of time by simply making the hash and waiting to add the eggs.  Author: Laurel Miller of Hickory Creek Lane
Course Breakfast
Cuisine Paleo (Whole30)
Servings
people
Ingredients
Course Breakfast
Cuisine Paleo (Whole30)
Servings
people
Ingredients
Instructions
  1. Preheat the oven to 400 degrees. In a large braiser or skillet (you will need a lot of room for all the vegetables), cook the sausage over medium heat until browned. Remove the sausage from the pan and place into a separate bowl. Pour off the excess grease (don’t bother cleaning it as this will help flavor the hash).
  2. Add the 3 tablespoons of oil to the same pan over medium heat. Add in the sweet potato cubes and onion slices. Stir to coat the vegetables in oil and sprinkle with 1/2 teaspoon of kosher salt. Cook for 5 minutes so the potatoes and onions just start to soften, stirring occasionally. Next, carefully stir in the broccoli and minced garlic. Sprinkle with 1/2 teaspoon black pepper and an additional 1/4 teaspoon of salt and stir. Cook for an additional 3 minutes. Add the cooked sausage, stirring one more time to evenly distribute the ingredients.
  3. Turn off the heat on the stove and transfer the hash to the preheated oven. Bake for 20 minutes. Remove from the oven and use a spoon to make four small “pockets” in the hash. Carefully crack eggs into each pocket. Sprinkle each egg with additional salt and pepper, if desired, and return to the 400 degree oven. Bake for an additional 8-9 minutes, or until eggs are just set.***
Recipe Notes

*I used a gluten-free Italian sausage when I made this hash, but you can use whatever variety you prefer.

**Kosher salt is coarser than standard table salt. If you are using a finer salt, be sure to reduce the amount slightly. I also season the vegetables with salt throughout the cooking process as I have found this creates a greater depth of flavor.

***Eggs baked in the oven seem to look more under-cooked than they actually are. In the past, I have been tempted to leave them in longer based on how they looked and I ended up with overdone egg yolks.

NUTRITION INFORMATION

Per Serving

Calories: 301kcal Fat: 16.7g Protein: 13.7g Carbs: 24.6g

Cholesterol: 186mg Fiber: 4.2g Sugars: 8.3g

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