Endless Summer Soup: Sweet Corn, Carrot and Poblano Peppers + Sweet Corn and Zucchini Fritters

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sweet potato carrot corn poblano coconut soup

It has gotten quite cold in Calgary over the past couple of weeks; surprising you might think for August.  Sadly, cold weather is never surprising in Calgary.  Most people were grilling corn on the cob to go alongside their other BBQ favorites this past Labor Day, however, I had to treat my corn a bit differently this weekend. With all the fresh produce at the markets and in our garden, like corn, zucchini, and carrots, I felt like I needed to load up and do as much as possible with this beautiful bounty before Fall sets in.  Cold weather always makes me crave comforting, warm soups, which is exactly what I dove head-first into this week.  I had to squeeze every last drop of summer out of these garden vegetables while keeping warm.  

 homegrown carrots

With all the yellow and orange vegetables in this soup, it is a superior source of vitamin A, which is not only one of the top antioxidants and immune boosting vitamins, but also helps build healthy skin and reduces the risk of many cancers.  Vitamin A is very beneficial for women who are cooking a little “bun in the oven” as well.  Its quite amazing actually: vitamin A is needed to distinguish different stem cells in the growing fetus and turn them into the appropriate organs!  There is much controversy over an abundance of vitamin A during pregnancy, however, it is pretty much impossible to overdose on vitamin A through diet alone because fruits and vegetables provide vitamin A in the form of beta carotene.  The body only converts beta carotene into “retinol” vitamin A as needed.  Carrots and sweet potatoes, for example, are an excellent source of beta carotene.  Eat all the carrots you want, but don’t start upping your supplement dose of vitamin A while pregnant.  

corn and zucchini fritters carrot corn sweet potato poblano pepper coconut soup

The beauty about food straight from nature, aka “whole foods”, is that the vitamins and minerals are always paired with what they need to aid in the absorption and proper assimilation of all the other nutrients.  The synergy of all the nutrients in real food is what makes whole-foods so magical and critical for optimal health. For example, sweet potatoes and carrots are high in beta carotene and zinc.  After the liver converts beta carotene to vitamin A, zinc is required for the release of vitamin A into the blood. Hence, zinc and beta carotene are paired together in nature with carrots and sweet potatoes!  The sweet potatoes in this recipe also contain complex carbohydrates in the form of fiber to keep you fuller, long without a spike in blood sugar. The spices in this soup, such as cayenne and turmeric, are warming and help boost metabolism (who doesn’t love that?!).  Turmeric is also anti-inflammatory and has been used for centuries in Eastern medicine for its healing properties.  If you haven’t had the time to build up your spice cabinet yet and are short on some of these spice, don’t throw this recipe out yet!   Just compensate with a bit more lime juice, cilantro and cayenne. 

carrot corn sweet potato poblano pepper coconut soup

 I hope your all enjoying nature’s gifts of summer as we have been! 

SIGNOFF-A

 

 

 

 

Endless Summer Soup: sweet corn, carrot and poblano peppers
Serves 6
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Prep Time
15 min
Cook Time
45 min
Total Time
1 min
Prep Time
15 min
Cook Time
45 min
Total Time
1 min
GROCERY LIST
  1. 2 ½ cups chopped sweet potato (approximately 2 sweet potatoes)
  2. 1 onion, chopped
  3. 2 ½ cups chopped carrots (approximately 6 small-medium carrots)
  4. 3-4 Tablespoons chopped poblano chile (depending how spicy you like it)
  5. 2 corn on the cobs, whole
  6. 1 cup of corn kernels (approximately 2 cobs of corn)
  7. 3 cloves garlic
  8. ½ teaspoon turmeric
  9. ¼ teaspoon all spice
  10. ½ teaspoon chilli powder
  11. ½ teaspoon cumin
  12. ¼ teaspoon coriander
  13. 2 large pinches cayenne
  14. 3 cups water
  15. 1 teaspoon salt
  16. few cracks of pepper
  17. juice from 2 limes
  18. 1 can of coconut milk
  19. chopped fresh cilantro
Optional garnish
  1. extra corn, sautéed
  2. chopped scallions
  3. diced avocado
  4. pumpkin seeds
  5. chopped chives
Instructions
  1. Preheat oven to 475.
  2. Arrange chopped sweet potatoes, onion, carrot and poblano pepper on lined baking sheets in a single layer. Roast the veggies at 475 for 15 minutes, stirring halfway through.
  3. While the veggies are roasting, grate the whole corn cobs on a box grater over a large bowl. Be sure to reserve all the "corn juice" that accumulates from the grating. Set aside.
  4. Transfer vegetables to a large soup pot or dutch oven. Add corn kernels, garlic, turmeric, all spice, chilli powder, cumin, coriander, and cayenne. Saute over medium heat until spices become fragrant, about 2 minutes. Add grated corn "juice" and water. Simmer over medium heat for 30 minutes. Add salt, pepper, lime juice, and coconut milk then stir thoroughly. Blend with a hand blender or transfer to a high speed blender and blend until thick and creamy. Top with fresh chopped cilantro and any additional toppings you like.
Notes
  1. *If your spice cabinet doesn't have turmeric, all spice, chilli powder, cumin or coriander, just do without and add more lime juice, cayenne and fresh cilantro.
Love & Garnish — A Nourishing Kitchen http://loveandgarnish.com/
Sweet Corn and Zucchini Fritters
Serves 4
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Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Prep Time
10 min
Cook Time
10 min
Total Time
20 min
GROCERY LIST
  1. ½ a beaten egg or 1/2 Tablespoon chia seeds
  2. 1 whole cob of corn
  3. ½ cup corn kernels (from approximately 1 corn cob)
  4. ½ cup grated zucchini
  5. 1/8 teaspoon cayenne
  6. ¼ teaspoon salt
  7. 1 cup almond flour
  8. 1 Tablespoon cornmeal
  9. 1-2 Tablespoons of coconut oil
  10. 1/8 cup of almond milk, or milk of your choice
Instructions
  1. If using chia seeds, soak them in 1 1/2 Tablespoon pure water for 20 minutes.
  2. Over a large bowl, grate the whole corn cob on a box grater. Be sure to reserve all the "corn juice" that accumulates from the grating. Add chia seeds or egg, corn kernels, grated zucchini, cayenne, salt, almond flour and cornmeal to the bowl and stir to incorporate.
  3. In an iron skillet, heat 1 Tablespoon of coconut oil over medium-low heat. Spoon small amounts of the mixture into the pan and cook for 1-2 minutes on each side, until golden brown. As you cook more fritters, you may need to wipe out the pan and add more coconut oil. Lay on a plate with paper towels to cool.
  4. Enjoy with your sweet and spicy "Endless Summer Soup"!
Love & Garnish — A Nourishing Kitchen http://loveandgarnish.com/

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