Curry Chicken Soup with Sweet Potato and Peas
Posted June 21, 2010 by Jim Healthy
in
Three comfort foods in one diabetes-mending dish! Grandma’s tender chicken, filling sweet potatoes, and golden curry simmer in a zesty and aromatic coconut milk soup. Serve it piping hot to release all of these spectacular flavors. As always, the grass-fed chicken supplies abundant omega-3 oils that stabilize blood sugar and help you shed weight. And coconut oil gives you quick energy without the insulin spike. That’s another great reason to slurp up this amazing soup!
Ingredients
- 1 tablespoon coconut oil
- 1/2 small onion chopped
Onions and their close cousins--garlic, chives, scallions, shallots and leeks--are valuable allies in the fight against diabetes because they help lower blood sugar levels, increase sensitivity to insulin, and prevent diabetic complications such as heart disease and stroke. Packed with phytonutrients, they are a good source of beneficial vitamin C, contain no fat and are loaded with dietary fiber.
- 8 ounces boneless chicken breast cut into bite sized pieces
- 3 cloves garlic minced
A review of garlic studies in a 2007 issue of Molecular Nutrition and Food Research noted the role of garlic as both an insulin secretagogue and as an insulin sensitizer. Overall the research suggests that garlic has antioxidative, antiinflammatory, and antiglycative properties that contribute to its role in preventing diabetes progression and the development of diabetes-related complications.
- 2 tablespoons ginger minced
- 2 cups low-sodium chicken stock or bone broth
- 2 cups coconut milk
- 1 small sweet potato cut into chunks
Packed with important vitamins like A, C and B6, sweet potatoes have great antioxidant properties. Antioxidants increase insulin metabolism. Sweet potatoes are also an excellent source of dietary fiber, potassium and iron. Recent research in the North Carolina College of Agriculture and Life Sciences has confirmed that sweet potatoes are a low-glycemic index (GI) food, which could be good news for diabetics. The glycemic index measures how quickly certain foods release carbohydrates into the body. High-GI foods cause blood sugar levels to spike, while low-GI foods release glucose slowly into the bloodstream.
- 1 tablespoon yellow curry powder
Turmeric is one of the main ingredients in curry spice. The curcumin in turmeric also helps reduce insulin resistance, which in turn lowers excess glucose levels in the bloodstream. Curcumin is a powerful antioxidant, important for combating the damage free radicals cause to blood vessels over time. Curcumin also helps prevent cholesterol from being oxidized in the body, which is important because oxidized cholesterol damages blood vessels and builds up plaques, leading to diabetic complications such as heart disease and stroke. An Indian study found that those who ate curcumin regularly were able to drop their levels of oxidized cholesterol by 33% and their total cholesterol by 11%. At the same time, HDL (good) cholesterol increased by 29%. Curcumin also helps heal wounds, which are of concern for people with diabetes.
- 2 tablespoons garam masala
- 1/2 teaspoon cayenne pepper
In a 2009 study of capsaicin, the active ingredient in chili peppers, Australian scientists discovered in a chili meal/bland meal comparison that the chili diet led to a reduction in post-prandial insulin levels and glucose levels in the participants’ blood two hours after the meals. The capsaicin had assisted the insulin to metabolize the blood sugar, making it available as glycogen to tissues and organs.
- 1 cup frozen green peas
- 2 tablespoons plain yogurt for garnish
- 1 small handful peanuts unroasted and unsalted, for garnish
Directions
Heat the coconut oil in a medium saute pan and saute the onion for 3-5 minutes.
Add the chicken and saute for 3-5 minutes more. Add the garlic and ginger and saute for 2 more minutes. Add the stock, coconut milk, sweet potato and spices and bring to a simmer. Simmer for 20 minutes.
Add the peas and simmer for 5 more minutes.
Serve with a dollup of yogurt and the peanuts on top.
Nutritional Information
Amount Per Serving
- Glycemic Load: 10
- Calories: 513
- Total Fat: 38g
- Saturated Fat: 27g
- Polyunsaturated Fat: 3.2g
- Monounsaturated Fat: 5.6g
- Cholesterol: 48mg
- Sodium: 153mg
- Potassium: 1316mg
- Total Carbohydrate: 22g
- Dietary Fiber: 5g
- Sugars: 5g
- Protein: 27g
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wish there was an option in your recipes for printing. When I just print the page, I have to print all the ads as well, and the print is miniscule! I just want to print the recipe!!
Sharon,
We are tackling this as we speak – stay tuned for the option to print recipes!
Sharon
I have created my diabetic cook book saving all my favorite recipes into a word document simply by highlighting the portion that you want to copy, then using copy & paste, open up Word and paste it into word, you will have to adjust the borders to make it fit better, when you are happy with the setup click on “save as” and save it into the folder that you have created previously.
Regards Ian
Sharon … Until the “print” option comes along … try this … do a cut/paste … highlight the recipe ONLY, copy, paste into your WP doc. It worked for me, but then, I have a MAC which does some things that a PC won’t do??? You have to be careful to highlight the recipe only … it took several “tries” before I got it w/o all the ads.
Sharon, Veronica, all members: We are working on a function called My Healing Recipes which will allow you to save all your favorite recipes at the press of a button. Should be finished soon. JH
What is garam masala?
Linda,
Garam Masala is an all-purpose blend of spices traditionally used in Indian cuisines, that often includes spices such as cinnamon, cumin, cardamom, and coriander among others. Be careful not to use too much, as it can overpower your dish.
Jim Healthy,
On page 14 of your Diabetes Healing Recipes, the ‘instructions’ only go to 3 (page 15). Where is the rest of the recipe?
Charlie Martin,sbga
chaphymartin@gmail.com
No one has answered my last request of missing instructions to a recipe in the 30 DDC cookbook, so now I’ll propose a new question: does any body have a simple and healthy Minestone soup recipe? That’s my favorite soup, and I order it whenever my wife and I go out to the Spaghetti Warehouse.
Is there any way to ask questions
I have now been on this treatment for 16 days and according to that i should now go on to more variety foods as fruit and more bread.My sugar reading is not lower then 80. That reading is in mornings. During the day it has gone lower.I have seen it 108/120/146 /156 Do i go on as the book says or should I stick to treatment from 1 to 12.I need some advise Elizabeth Dueck
Elizabeth,
Please read Dr. Ripich’s comments below:
“The book is designed as a series of building blocks – just do one thing today and then keeping that, add or subtract another thing tomorrow. Patients who report that they just followed the program are sharing great success stories. “
my husband blood sugar is 150 what im going to do to lower the blood sugar?
he need’s 160 serving of carb. im checking in diabetic foods
Hi, Mariafe … Cut out refined carbohydrate foods such as bread, pasta, chips, crackers, cake, cookies, white poptatoes and white rice. Eliminate sweets, sweeteners, and sodas. Feed him more fresh-cooked veggies, fish, and good-quality meat and protein. If he’s monitoring his blood sugar, you’ll see immediate results. Take him out for a walk after meals amd encourage him to get more exercise to improve his circulation. If he’s on medication, talk to his doctor because these simple measures will have a powerful beneficial effect on his blood sugar — and medication at his current dose can bring blood sugar levels down too low, causing hypoglycemia. When his doctor sees his progress, he should lower his med dose. BTW: All of these steps are outlined in our book, The 30-Day Diabetes Cure which is available at http://www.30daydiabetescure.com. Good luck! JH
Looks like a delicious recipe. As someone who eats low-carbs, do you have the details? Thanks.
Spirit7free, if you’re eating low-carb, you can switch out the sweet potato and peas for less starchy vegetables like spinach, broccoli, and bell peppers.
It is very difficult to know what to eat and what not to eat in the 30 day book. Each meal you have to go thru the book trying to figure out what to do. What you can and can’t eat are scattered everywhere. Very frustrating. A page or pages with this info would be wonderful. Or even a food index. Thank you.
Mary Ann Beck
Hi, Maryann…
We’ve receive a few comments similar to yours are in the process of developing a Meal Plan for our program. So sorry for the inconvenience. Should be ready soon. Till then, stay away from sugar and sweet beverages … refined carbs such as chips, cookies, bread and other baked goods … fast food … white flour products … white rice … refined pasta … white potatoes … and fruit (for the first 10 days).
What’s left to eat, you may be wondering? Eggs … dairy … meats … beans and legumes … fresh veggies … soups … to name a few. We have developed a free iPhone App called the Carb-O-Rater which rates carbs by their Glycemic Index (GI). Any carb below a score of 35 is excellent (diabetes-healing) … under 65 is neutral (“go slow”) … and over 65 should be avoided (diabetes-hurting). Colored icons makes it easy to tell at a glance: Green= go; Yellow= slow; and Red = stop).
Let me know if I can be of any further help and support to you.
Jim
How about an android app?
I am allergic to legumes – peas, beans, peanuts, lentils.
A lot of times, I feel stuck because there doesn’t seem to be any real evident replacement for these foods that won’t send me reeling with pain.
Any suggestions?
Dear Wendy,
That is a significant allergy and it must cause a lot of extra vigilance on your part. Here are my substitution recommendations:
Peanuts are so nut-like that I’d recommend replacing them with chopped Brazil nuts, almonds, and cashews.
Lentils can be replaced with red and black quinoa, as well as farro berries. These are wonderfully nutritious whole grain superfoods that you can find in the bulk section of your natural grocery.
Beans can also be replaced with farro, triticale, wheat and spelt berries.
Peas can be replaced with diced squash or zucchini.
Good luck!
Sharon,
I copy and pasted the recipe here for you. You can highlight the recipe, click on Edit, then Copy. Now click on Writ Mail and then click Edit, and then Paste the copy into the message box. Anything that you don’t want can be deleted here. Then you can print or save from there.
Regards,
Steve Starr
Curry Chicken Soup w/Sweet Potato and Peas
Posted June 21, 2010 by Jim Healthy
How many comfort foods can you have in one dish! Grandma’s chicken, sweet potatoes, and best of all, sugar-balancing curry spices. Serve it piping hot to release all of these spectacular flavors. Substitute tofu for the chicken if you are a vegetarian and add extra veggies like mushrooms, carrots or zucchini to boost your vitamins and fiber.
Details
Prep Time:
5 min
Cook Time:
25 min
Ready Time:
30 min
Servings
4 servings
Ingredients
1 tablespoon coconut oil
1/2 small onion chopped
Onions and their close cousins–garlic, chives, scallions, shallots and leeks–are valuable allies in the fight against diabetes because they help lower blood sugar levels, increase sensitivity to insulin, and prevent diabetic complications such as heart disease and stroke. Packed with phytonutrients, they are a good source of beneficial vitamin C, contain no fat and are loaded with dietary fiber.
8 ounces boneless, skinless chicken breast cut into bite sized pieces
3 cloves garlic minced
A review of garlic studies in a 2007 issue of Molecular Nutrition and Food Research noted the role of garlic as both an insulin secretagogue and as an insulin sensitizer. Overall the research suggests that garlic has antioxidative, antiinflammatory, and antiglycative properties that contribute to its role in preventing diabetes progression and the development of diabetes-related complications.
2 tablespoons ginger minced
2 cups low-sodium chicken stock or bone broth
2 cups low-fat coconut milk
1 small sweet potato cut into chunks
Packed with important vitamins like A, C and B6, sweet potatoes have great antioxidant properties. Antioxidants increase insulin metabolism. Sweet potatoes are also an excellent source of dietary fiber, potassium and iron. Recent research in the North Carolina College of Agriculture and Life Sciences has confirmed that sweet potatoes are a low-glycemic index (GI) food, which could be good news for diabetics. The glycemic index measures how quickly certain foods release carbohydrates into the body. High-GI foods cause blood sugar levels to spike, while low-GI foods release glucose slowly into the bloodstream.
1 tablespoon yellow curry powder
Turmeric is one of the main ingredients in curry spice. The curcumin in turmeric also helps reduce insulin resistance, which in turn lowers excess glucose levels in the bloodstream. Curcumin is a powerful antioxidant, important for combating the damage free radicals cause to blood vessels over time. Curcumin also helps prevent cholesterol from being oxidized in the body, which is important because oxidized cholesterol damages blood vessels and builds up plaques, leading to diabetic complications such as heart disease and stroke. An Indian study found that those who ate curcumin regularly were able to drop their levels of oxidized cholesterol by 33% and their total cholesterol by 11%. At the same time, HDL (good) cholesterol increased by 29%. Curcumin also helps heal wounds, which are of concern for people with diabetes.
2 tablespoons garam masala
1/2 teaspoon cayenne pepper
In a 2009 study of capsaicin, the active ingredient in chili peppers, Australian scientists discovered in a chili meal/bland meal comparison that the chili diet led to a reduction in post-prandial insulin levels and glucose levels in the participants’ blood two hours after the meals. The capsaicin had assisted the insulin to metabolize the blood sugar, making it available as glycogen to tissues and organs.
1 cup frozen green peas
2 tablespoons plain low-fat yogurt for garnish
Yogurt is high in protein, which slows digestion and calms the flow of glucose into the blood stream. In addition, according to a study published in Natural News, fermented foods such as yogurt reduce glucose because they convert lactose sugars directly into lactic acid without the glucose-insulin cycle.
1 small handful peanuts unroasted and unsalted, for garnish
Directions
Heat the coconut oil in a medium saute pan and saute the onion for 3-5 minutes.
Add the chicken and saute for 3-5 minutes more. Add the garlic and ginger and saute for 2 more minutes. Add the stock, coconut milk, sweet potato and spices and bring to a simmer. Simmer for 20 minutes.
Add the peas and simmer for 5 more minutes.
Serve with a dollup of yogurt and the peanuts on top
I hilite the recipe and copy it, then go to Word and paste onto a blank sheet and then print. Takes a little longer but works fine this way. However a print option would be better.