Sweet Potato Chowder

Creamy low-fat, anti-oxidant rich sweet potato chowder flavored with aromatic curry spice is ready in 30 minutes.  This delicious, 

Sweet potato chowder garnished with pumpkin seeds.

low-calorie chowder is heart-healthy with the anti-inflammatory properties of the colorful sweet potatoes and curry spice.  Sweet potatoes contain anthocyanins and choline which help prevent and reduce chronic inflammation in the body.  Chronic inflammation has been linked to many diseases including heart disease.  Also, the high levels of polyphenols in the sweet potatoes provide antioxidant properties that may help reduce the risk of cardiovascular disease.  Sweet potatoes are also high in dietary fibers which have been linked to the reduction of heart disease.  The sweet potato and the shallots also supply an abundant amount of potassium which helps regulate blood pressure, heart rhythms and reduces cholesterol, all contributing to a healthy heart. 

Another heart-healthy ingredient in this sweet potato chowder is the curry powder spice.  The antioxidant properties of the curry spice have been shown to boost blood flow and improve blood vessel function, possibly decreasing heart disease risk.  Also, curry mixtures may contain powerful anti-inflammatory ingredients of spices like turmeric, coriander and chili pepper providing anti-inflammatory benefits to help reduce heart disease.

Consuming green peas, another heart-healthy ingredient in this sweet potato chowder, may be helpful for preventing high blood pressure.  Green peas contain essential minerals of magnesium, potassium and calcium, which studies have shown to help lower and regulate blood pressure as well.

Sweet Potato Chowder - Recipe Ingredients:

2 teaspoons grape seed oil 

½ cup minced shallot 

2 cups sweet potatoes, peeled & cubed (approximately ½" each) 

½ teaspoon curry powder 

1 tablespoon flour 

1½ cups fat-free milk 

½ cup fat-free half-and-half 

1 cup green peas, frozen 

pumpkin seeds, curried or plain, for garnish (if desired)

Sweet Potato Chowder - Recipe Instructions:

In a saucepan heat grape seed oil.  Add shallot and sweet potatoes.  Cook and stir over medium heat 2 minutes.  Sprinkle in curry powder and stir 30 seconds.  Next, stir in flour and gradually add milk until smooth.  Add half-and-half and peas.  Salt and pepper to taste.  Cover and simmer 15 minutes or until potatoes are tender.  Transfer chowder soup into four bowls.  Sprinkle with pumpkin seeds on each and serve.

Makes 4 servings.

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