Eye Health Recipes sponsored by IRIS
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Dr. Barb’s Sweet Potato and Orange Pepper Soup
Serves 2 as a Side Dish
2 tbsp olive oil or canola oil
1⁄2 large onion, chopped
2 celery stalks, chopped
2 carrots, peeled and chopped
4 sweet potatoes, peeled and chopped
2 orange peppers, chopped
3⁄4 cup white wine
1 orange peeled and chopped
2 tbsp fresh ginger or 2 tsp ginger powder
4 cups low sodium vegetable or chicken stock
1⁄2 cup whole-wheat croutons
1⁄4 cup chopped fresh parsley
1. Sautee onion, celery and carrot in 2 tbsp canola or olive oil on med-high heat for 3-5 minutes, or until the onion is translucent.
2. Add sweet potatoes, orange peppers, white wine, orange and ginger. Cook for 3-5 minutes, stirring.
3. Add stock. Bring to a boil and then simmer on med-low heat for 30-40 minutes or until potatoes are tender and cooked through.
4. Remove from heat. Puree in a blender, food processor or using a hand blender. Add more stock or water as necessary to achieve your desired thickness.
5. Return to low heat for 2-3 minutes to reheat.
6. Garnish with whole-wheat croutons and chopped parsley.
Serving Tip: Chop raw baby spinach and place at the bottom of the bowl. Add hot soup. Let sit for a couple of minutes to soften spinach. Enjoy.
This delicious soup is loaded with beta-carotene.
Beta-carotene was included in the original AREDS formulation. Since AREDS 1, scientific studies have shown that supplementation with beta-carotene can increase the risk of lung cancer in smokers. High levels of beta-carotene in the body can compete with lutein for transport to the tissues. As a result of these findings, AREDS 2 is investigating the effects of a supplement without beta-carotene.
Beta-carotene from food is safe. Sweet potatoes and carrots still have an important place in an eye-friendly diet.
Dr. Barb’s Sweet Potato and Orange Pepper Soup is a great way to include these vegetables into your diet and nourish your eyes with loads of beta-carotene.
Barbara Pelletier, IRIS Optometrist