Ingredients
3 large sweet potatoes (peeled)
4 carrots (chopped)
4 cups chopped fresh lacinato kale
4 Tbsp olive oil
1 leek (chopped)
4 garlic cloves (minced)
6 cups of unsalted chicken stock
2 Tbsp fresh sage
2 sprigs Rosemary
5 sprigs thyme
1/2 tsp ground sage
1/2 tsp nutmeg
1 lb bacon
1 cup 2% Greek yogurt
1/2 cup high protein dairy free milk (I used Silk 10g cashew almond)
1/2 cup parmigiana reggiano
Preheat oven to 425 degrees. Cut sweet potatoes about 1 inch and chop carrots. Toss with olive oil, fresh sage, rosemary, salt, pepper and nutmeg. Cook for 40 minutes or until tender.
While sweet potatoes and carrots and cooking, place the chopped bacon in an instant pot on sauté. Cook until crispy. The crispiness of the bacon adds great texture to the chowder. Once done, place on a plate with paper towels to soak up extra bacon grease. Leave approximately 3-4 Tbsp of bacon grease in the pot.
Add chopped leeks and cook on sauté until wilted. Make sure to soak and rinse the leeks thoroughly to get any dirt out. Add minced garlic and cook an additional 1-2 minutes. Turn off sauté mode. Add roasted sweet potatoes and carrots to the instant pot. Next, add chicken stock, fresh thyme, and ground sage. Cook on high pressure for 8 minutes and manually release when done. Take out thyme stems and set aside 1 cup of the soup in a blender.
To the blender of soup, add milk and Greek yogurt. Blend until smooth. Should not have any lumps. Pour mixture into the soup in the instant pot slowly while stirring. Add kale, bacon and parmigiana reggiano. Salt and pepper to taste.
Lastly, enjoy!
Recipe by: Lauren Amann, MS, RD, LDN @ www.offtheshelfnutrition.com
For more nutrition tips and recipes follow me on instagram @ off_the_shelf_nutrition
Nutritional Benefits
Beta-carotene is considered provitamin A which is a type of vitamin A that does not become active in the body until consumed. It's a type of phytochemical called a carotenoid which is naturally found in plants and is responsible for the orange and yellow pigments found in many vegetables and fruits. Darker pigments are associated with higher amounts of the phytochemical. Although it is not easily converted, you can maximize the bioavailability of beta-carotene through prepping/cooking methods such as chopping and/or cooking. This will help to release the carotenoid so that a higher percentage is readily absorbed. When consuming foods rich in beta-carotene it is best to include healthy fats (ex: olive oil) in the same meal. This allows for for the fat-soluble vitamin to be better digested.
Its Role In The Body: Beta-carotene acts as an antioxidant, key to maintaining our vision, promotes healthy skin, is important for immune function as well as supporting the gastrointestinal system.
RDA(Recommended Daily Allowance):
Male: 14 years and older 900mcg RAE
Female: 14 years and older 700mcg RAE (Unless pregnant or lactating)
Note: 1 RAE (Retinol activity equivalents) = 0.006mg of beta-carotene
Main contributing sources from this recipe: Carrots, Sweet Potatoes, Kale
Vitamin C is a water-soluble vitamin also known as ascorbic acid. It is one of the more well-known vitamins and typically it is taken to boost the immune system but it plays other several important roles in the body. When it comes to reaching your daily vitamin and mineral intake, it is always recommended to get it through foods before supplements. This is especially true with vitamin C due to the additional nutrients foods provide, helping to make the actions of vitamin C more effective. Choosing fruits and vegetables that are bright in color will improve the bioavailability of vitamin C when consumed.
Like most water-soluble vitamins, vitamin C can be more easily destroyed by things such as heat and light. In order to minimize vitamin loss refrigerate fresh produce, consume raw produce at its ripest point and avoid boiling fruits and vegetables unless you are consuming the liquid the food is cooked in (ex: soup). In this recipe all the ingredients are prepared in the same pot so vitamin loss is a lot less.
Its Role In The Body: Aside from is role in the body to support a healthy immune system, Vitamin C helps with wound healing, aids in the absorption of non-heme iron (iron from plant sources), antioxidant benefits which fight against cancer and other diseases, and is essential for collagen formation which is especially important as we age.
RDA (Recommended Daily Allowance):
Male: 14-18 years 75 mg; 19+ years 90 mg
Female: 14-18 years 65 mg; 19+ years 75 mg (Unless pregnant or lactating)
Note: If you smoke, increase vitamin C intake to at least 35 mg more daily
Main contributing sources from this recipe: Kale and Sweet Potatoes
Vitamin K it a fat-soluble vitamin that comes in various forms, but the two most commonly found in our diet are vitamin K1 and K2. It is one of the only vitamins that our body can make through the bacteria found in our colon. Although we make approximately half of our daily vitamin K requirements in our bodies we consume the rest through the foods we eat. Vitamin K1 is found in our plant-based foods while K2 is found in fermented foods and some animal products. Natto a vitamin K2 form is fermented soybeans and is one of the highest sources of vitamin K contributing 850 mcg in just 3 ounces.
Due to the blood-thinning affects vitamin K can have on the body, anyone taking blood-thinning medication (such as Coumadin) should monitor how much vitamin K is being consumed through food. It is important to maintain approximately the same amount of vitamin K eaten each day when taking blood-thinning medication so the thinness of your blood is appropriate. Speak with your doctor if you have any concerns.
Its Role In The Body: In addition to vitamin K's important role in blood clotting, it's also a key player in cell growth and bone health, which may lower the risk of osteoporosis.
RDA (Recommended Daily Allowance):
Male: 14-18 years 75 mcg; 19+ years 120 mcg
Female: 14-18 years 60 mcg; 19+ years and if pregnant or lactating 90 mcg
Note: Certain medication may interfere with how vitamin K is absorbed. Speak to your doctor if you have any concerns.
Main contributing sources from this recipe: Kale
Protein is a macronutrient that should be consumed daily along with fat and carbohydrates. It is made up of building blocks known as amino acids which are essential for the repair and growth of muscles. Non-essential amino acids are those that are body already makes on its own. Essential amino acids are those we must consume through the foods we eat and they consist of the following nine: threonine, valine, tryptophan, isoleucine, leucine, lysine, phenylalanine, methionine, and histidine. Animal products contain all of these essential amino acids which are important for growth. Making sure you are consuming all three macronutrients as a part of your daily diet to prevent amino acids from being used as the energy source.
Its Role In The Body: Protein is required for the growth and maintenance of cells, muscles and tissues. It's important for healing of cuts and wounds, assisting with transportation of nutrients and providing the body with energy at times fat and carbohydrate needs are scarce.
RDA (Recommended Daily Allowance):
Adults: 0.8g per kilogram of body weight
Males: 14-18 years 52 g
Females: 14+ years 46 g (Unless pregnant or lactating)
Main contributing sources from this recipe: Bacon, Yogurt, Milk, Cheese
In addition to the nutrients listed above, this recipe has a lot of other nutritional benefits. For questions or ideas on what you would like to hear about next please send an email through the website or comment on my instagram post @ Off_the_Shelf_Nutrition.
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