The cooler season is starting to shift our eating habits. Staying true to our harvest as well we incorporate some nutritious sweet potatoes to help with our gut health this month.
Sweet potatoes contain fibre and antioxidants that promote the growth of good gut bacteria and contribute to a healthy gut. Greater amounts of these types of bacteria within the intestines are associated with better gut health and a lower risk of conditions like irritable bowel syndrome (IBS) and infectious diarrhea.
What you need to get:
2 tablespoons extra virgin olive oil
1 small red onion, diced
1 medium green bell pepper, diced
1 medium red bell pepper, diced
sea salt and black pepper, to taste
½ teaspoon crushed red pepper flakes
1 tablespoon ground cumin
2 teaspoons chili powder
½ teaspoon dried oregano
2 large sweet potatoes, peeled and cubed
3 tablespoons tomato paste
2 15-ounce cans black beans, rinsed and drained
3 cups vegetable broth
1 cup frozen corn
¼ cup fresh cilantro, chopped
2 tablespoons fresh lemon juice
What you need to do:
Heat olive oil in a large soup pot over medium heat and add red onion and bell peppers. Season with salt and black pepper. Cook, stirring occasionally, until the veggies become soft and fragrant, around 4 to 5 minutes.
Add crushed red pepper, cumin, chili powder, and dried oregano. Cook, stirring occasionally, until the spices become fragrant, approximately 1 to 2 minutes.
Add sweet potatoes, tomato paste, and black beans. Season with additional salt and black pepper, if desired, and stir to combine. Add vegetable broth and increase heat to medium-high. Bring to a boil, then immediately reduce to medium-low. Cover and simmer for 15 to 20 minutes or until sweet potatoes are fork tender.
Stir in the corn, cilantro, and fresh lemon juice. Taste and adjust seasonings, as desired, before serving. Serve alongside Large Salad.
I’m a holistic nutritionist and I transform health for a living. I work with adults who are overwhelmed and struggling with a desire to get healthy. They just want to keep it natural, but don’t know exactly how to do that. I give them the tools and guide them to transform their own health through nutrition and lifestyle adjustments while feeling completely supported, encouraged and motivated throughout their journey.
DISCLAIMER OF HEALTH CARE RELATED SERVICES Wendy Humphris encourages her you/her clients to continue to visit and to be treated by his/her healthcare professionals, including, without limitation, a physician. Understand that Wendy Humphris is not acting in the capacity of a doctor, licensed dietician or psychologist. As Wendy Humphris is a Registered Orthomolecular Health Practitioner, she will be acting as such within the guideline provided by International Organization of Nutritional Consultants. As Wendy Humphris is a Registered Practical Nurse as designated through the College of Nurses of Ontario, she is not acting in this capacity and only draws upon the knowledge and experience of years as a practicing nurse. Accordingly, the you understand that Wendy Humphris is not providing health care or medical services and will not diagnose, treat or cure in any manner whatsoever any disease, condition or other physical or mental ailment of the human body.