My neighbor Jill, former Whole30 guest blogger , told me about a recipe she loved that she found online while browsing for dinner ideas during our Whole30 challenge. It’s was a recipe for sweet potato soup from the blog theclothesmakethegirl . She even went so far as to bring me over some to try one day (yeah like she actually made a batch so I could try it-how awesome is that?!) It was good, I really liked the taste of it but personally, I am not a huge fan of pureed soups, kind of like I am not a big fan of smoothies. If you missed my post on liquid calories, you can check it out here . Pureed soups don’t fill me up for longer than an hour or so, and then I end up needing to eat more. This has to do with the fact that the soup is already partially broken down so there is not much for your digestion to do. Since it’s digested quickly you’re left feeling hungry relatively soon after. I googled “satiety + soup” and found this article surprisingly titled “ Soup and Satiety ”. On page 2 it reads:
“Studies in rats indicate that the mechanical act of chewing
promotes satiety [33,34] and reduced food intake, especially
among lean, as compared to obese animals.”
Wow, that was literally what I said to Jill when I was done with the soup. I told her I liked it a lot, but I felt like I needed to chew something.
Not to mention that the lack of protein and fat don’t help with satiety ( source ). You know… that feeling of being full after a meal that stays with you and lasts until the next meal. I always know if I don’t eat enough fat & protein with my meal if I can’t make it to the next without snacking. Now don’t get me wrong, the original recipe is delicious. If you need a lighter soup for an appetizer, this one would be fantastic. But as a full plate mom, I need a soup I can whip up in a hurry that is a “one-stop shopping” complete meal protein, fat, and carbohydrate for my family.
Just recently a friend of mine asked what I eat for snacks. I basically told her that I don’t snack. My meals are designed to fill me up so I won’t need to snack. For example, for breakfast today I had leftover Meatlovers chili but I added ½ an avocado and ¼ cup of black olives to it for added fat. I ate this at 7:30 am right before I had to head to home room (I am a middle school wellness teacher) and I finally got hungry for lunch at 12:30. That’s a solid 5 hours between meals! I just googled the calorie amounts in the ½ avocado and ¼ cup olives and got about 180 calories. That’s not a lot of extra calories added to my breakfast to ensure that I will be able to make it all the way to lunch. I can assure you that back in the day when I used to eat snacks, that I probably ate about 300-350 calories. A typical snack for me was an apple, 2 tablespoons of sunflower seed butter, & 2 slices of deli meat. That’s about 335 calories according to mynetdiary.com. So the way I look at it, I make out ahead because ultimately I am still eating less. And all this math just reminded me why I don’t count calories…..I hate math
Beef & Bacon Sweet Potato Soup
1 12 oz. package of bacon
1 lb. ground beef
1 large onion finely chopped
5 cups chicken stock
2 tbsp minced garlic
3-4 large sweet potatoes/yams (about 3 lbs. peeled and cubed)
½ tsp cumin
½ tsp ginger
1 tsp salt
½ tsp black pepper
½ tsp cinnamon
¼ tsp coriander
¼ tsp allspice
¼ tsp cloves
1 ½ tsp nutmeg
Cut bacon into small pieces and cook in a large soup pot until completely cooked.
Remove bacon from pot and set aside. Reserve 2-3 tablespoons of bacon grease (save remaining bacon fat in fridge as it’s delicious to cook with) and add ground meat, onions, minced garlic, and cumin through nutmeg. Cook until meat is thoroughly done.
Add cubed sweet potatoes & broth and cook on low until potatoes are fork tender, about 15 minutes.
Using a potato masher, mash up potatoes until reduced to a chunky consistency. Add bacon back to soup.