Corn Chowder to Cure the Common Cold (And Just About Any Ailment)

     This is the time of year when we all love a bowl of warm soup. Whether its a simple supper or a relaxing lunch break, soup really does soothe the body and the soul. The supermarket is chock full of canned varieties, boxed variations and even "quick-fix" mixes of dried beans, pasta and spices. The down sides to these are numerous, including the addition of preservatives, high sodium content, hidden allergens and less nutritional value than can be obtained by using fresh vegetables. And truthfully, most of these prepared soups don't taste that great and aren't that much of a time saver! 

vegan corn chowder with sweet potatoes and cumin

     One of my favorite soups to prepare, and hands-down my favorite to eat, is corn chowder. Traditionally, this is a cream based soup, usually cooked with bacon and bacon fat, high in calories and high in carbs. With a little adjustment and a few tasty additions, you can enjoy all of the comforting flavors associated with the best chowder and get a BIG dose of healthy vitamins and nutrients without all the fats and sugar-spiking carbohydrates.
     The two nutritional secrets to this recipe are sweet potatoes and cumin. Sweet potatoes are used in place of the more commonly included white potato and provide lots of fiber, Vitamin C and beta-carotene. The carotenoids found in sweet potatoes help stabilize blood sugars while facilitating the body's ability to use insulin and increasing metabolism. Beta-carotene offers a wide variety of benefits, including help in easing inflammatory conditions such as asthma and rheumatoid arthritis. In addition, this brightly colored root vegetable provides potassium, an electrolyte that is essential to all of us, but is especially necessary for nursing mothers.  Cumin is a smokey spice often found in Indian and South American cooking and serves to replace the deep flavor that is normally imparted by the rendered bacon fat and bacon pieces. Not only does this spice allow us to eliminate that fat and cholesterol, it also provides iron and releases essential oils that can aid in everything from respiratory ailments to concentration levels and improved memory. Many health care professionals believe that cumin can play a key role in preventing the onset of early Alzheimer's disease. And for the mom's who liked the benefits of the sweet potatoes for breastfeeding, here's an added bonus, cumin helps increase milk production, too. 
     If all of this isn't enough to get you're mouth watering and your tummy growling, let me just say that this is one of the most delicious soups I have ever eaten. I have shared it with quite a few friends and family who seem to agree, and it has become a regular dish in our home. It cooks up quickly and freezes well, so make a double batch and leave the canned soups at the grocery mart!!  

CORN CHOWDER WITH SWEET POTATOES & CUMIN

• 3 cups fresh corn kernels, or 1 (16oz) pkg frozen corn
• 2 (15 oz) cans wole kernel corn
• 2 c low-sodium vegetable broth
• 2 Tbsp olive oil
• 1 medium onion, chopped
• 1/2 tsp kosher salt
• 1/4 tsp freshly ground black pepper
• 1/4 tsp cayenne pepper
• 2 tsp ground cumin
• 1 large (or 2 small) sweet potatoes, cut into 1/2 inch dice
• 1 c "Silk" brand creamer*
• 1 Tbsp pure maple syrup
• 4 scallions, thinly sliced

     Begin by pureeing the canned corn kernels in a blender along with their liquid and about 1c of the vegetable broth.
     Heat the olive oil in a large soup pot or Dutch oven over medium heat. Add the onion, fresh or frozen corn kernels, salt, pepper, cayenne and cumin. Saute 5-6 minutes, until onions begin to brown slightly.
     Add the sweet potatoes, pureed corn and the remaining broth and bring to a boil. Reduce heat to medium-low and allow soup to simmer until the potatoes are tender, about 15 minutes. Stir in creamer, maple syrup and scallions. Season with salt and pepper, if needed and serve.

     Yields 8 servings. 
     Refrigerate up to 3 days, freeze up to 1 month.
     Gluten-free, Nut-free and Vegan

 *If you do not desire a vegan-friendly soup, light cream may be used but will increase the fat and calories in this dish. "Silk" brand creamer can be found in the dairy case of most supermarkets along with the refrigerated soy milks.