Eating well with braces 101

I LOVE soup so I thought I’d share a recipe with you. When you first get your braces put on or after the orthodontist makes that dreaded adjustment, your teeth are going to feel a bit sore for a day or two. Because of this, I have been compiling a database of scrumptious soup recipes to get me through the “ow” days. This has been a bit of a challenge, because I’ve recently gone on a super-healthy veggie-rich diet for the new year, so I’ve had to adjust and modify some of the recipes I’ve found to conform to a low-fat, veggie-friendly alternative.
However, there was no need to adjust this recipe - it’s got everything - lots of healthy veggies, low fat, smooth-textured (braces-friendly) and incredibly delicious!!! Get out your soup pot and prepare for yummyness!

Yam-Carrot-Ginger Soup

Ingredients:
1/4 cup of butter or 2 tbsp. of olive oil
2 yams - cubed
1 large onion - chopped
1 apple - peeled, cored and cubed
3 carrots - sliced
1/2 cup red lentils
1 tsp. fresh ginger - minced or grated
1 tsp. chili powder
1 tsp. paprika
1 tsp. cumin
1 tsp. salt
4 cups vegetable stock
plain yogurt

Directions:
In a large stock pot, melt the butter or heat the oil. Add the yams, onion, apple and carrots. Fry on medium-high heat until the onions are translucent, about 10 minutes. (Hint: I like to cook my veggies a bit longer on medium heat to caramelize them - it really adds a lot of flavor. Cook your veggies for 20 minutes on medium heat, stirring occasionally, to get the best results.)

Add the lentils, ginger, spices, salt and vegetable stock. If the vegetables are not completely covered, add a bit (a cup or so) more water. Heat on high until the mixture begins to boil, then reduce the heat to low and simmer until the vegetables are tender, about 30 minutes.

Remove the soup from the heat and blend it until smooth. I like to use my trusty hand-held blender but you can also blend the soup in batches using a traditional blender.

If the soup is too thick for your liking, add some more water, stir and return it to heat for another 10 minutes. When you serve it, add a scoop or two of plain yogurt, if you want, which will give you some added flavor. I like this soup nice and thick, with a couple of pieces of soft bread and low-fat margarine for dipping!

Bon Appetit!