FMD RECIPE Phase 1: Creamy Tomato Sweet Potato Soup

Days are getting brighter and longer. Weather is getting milder, and the air is getting fresher. When this time of year rolls around, our menus around the house match the weather. We crave meals that are lighter and flavors that are brighter.

If you have been following the blog lately you know I have been clean eating since January on the Fast Metabolism Diet. It was my New Year's resolution and I am happy to report I have stayed on it-more or less. Some days are harder than others. It depends on my travel schedule or client dinner schedule, or even our entertaining and family event schedule. But with some preplanning you can stay on track pretty well.

What's nice about the Fast Metabolism Diet and our craving for lighter, brighter flavors with the onset of spring is that they are a match made in heaven. You don't need heavy milk, cheese or cream to make a dish decadent. And clean eating means really allowing whole ingredients to shine on their own. This soup in particular is all about bright, happy tomatoes made thick and creamy with sweet potatoes. I adapted it from one of the FMD newsletters, adding garlic to kick things up. Make it on a Sunday and freeze it for weekday lunches, or enjoy it with some crusty bread and a light salad for a lovely dinner.

FMD RECIPE Phase 1: Creamy Tomato Sweet Potato Soup


1 large onion, diced
2 cloves garlic, crushed
1 1/2 lbs. sweet potatoes, peeled and cubed into 1/2" cubes
1/2 tsp. crushed red pepper flakes
1-2 bay leaves
28 oz. can diced tomatoes
4 cups chicken broth ( I make it from "Better than Bouillon", our favorite)
3/4 tsp. sea salt
fresh ground black pepper
fresh or dried parsley


In a large stock pot, heat 2 tablespoons of chicken broth and cook the onion and garlic. 

Cook until soft, then add the sweet potatoes, red pepper flakes and bay leaves. Saute for 2-4 minutes on high heat until the sweet potatoes begin to sizzle up and sweat. Lower the heat to medium low and cook for 10-15 minutes. The onions will be soft and beginning to caramelize and the sweet potatoes will be soft. If things get too dry add a bit of chicken broth to keep things moving.

Add the rest of the broth and raise the heat to get it to a boil. Add the tomatoes, salt and fresh ground pepper. Combine well, then lower the heat and gently boil, uncovered, for 30 minutes.

Pull out the bay leaves. Use an immersion blender and puree the soup until thick and creamy. Add a splash of broth if the soup is too thick.

Serve with a sprinkle of parsley on top and some phase appropriate bread. But this soup is delicious without being on a diet-so if you can have a crusty, gluten-laden bread, go for it!

Special NOTE: You can use olive oil if you want to use this on phase 3, and even make Haylie's Phase 3 "sour cream" using coconut milk for a delicious garnish on top.



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