Bone broth is a highly nutritious liquid containing brewed bones and connective tissue, both rich in minerals and vitamins. Bones and tissues also contain collagen, and when cooked, this turns into gelatine. This is especially important for the joints, and may help to protect them from unnecessary stress as the cartilage in the joints tends to wear down or shrink through continual use.
Home-made bone broth is always the best, but there are some excellent bone broths available in health food shops these days.
Sweet potato is a very dense and rich source of the potent antioxidant, beta carotene, which is responsible for sweet potato’s characteristic, bright orange colour. Beta carotene is the plant form of vitamin A. It is a powerful anti-inflammatory due to its antioxidant activity.
Eating the skin of sweet potato adds extra nutrition to the plate such as fibre and potassium. Sweet potatoes are available year around, with the peak season falling from October through December.
RECIPE
Preparation time: 20 mins
Cooking time: 2 hours (includes about an hour roasting in the oven)
Serves: 4
Ingredients
1 kg sweet potatoes, skin on
2 tablespoons of extra virgin olive oil + 2 tablespoons extra
2 large onions, sliced
2 large garlic cloves, chopped finely
1 small red chilli, thinly sliced
1 litre bone broth (chicken or beef), home-made or store-bought
Sourdough bread, sliced
100-150 g melting cheese (Fontina or Gruyere), grated
Method
Preheat oven to 200°C and line a baking tray with baking paper.
Scrub the sweet potatoes well, rinse and pat dry. Cut them in half lengthwise and place on the baking tray cut-sides down. Bake for 40-60 minutes, depending on their size, until tender. Spoon the flesh from skins into a bowl and set aside.
Return skins to tray, hollow sides up, brush with oil and bake for 10-15 minutes until skins are crisp. Leave to cool and then break into smaller pieces.
Meanwhile place the extra oil and onions in a large saucepan on medium heat and cook for 10-12 minutes until softened. Stir in the garlic and chilli and cook for another minute.
Stir in the sweet potato flesh and bone broth, season to taste and simmer for 20 minutes. Pour into a blender or use hand blender and process to your liking (chunky or smooth).
Preheat grill to a medium heat. Place the bread slices under the grill and toast one side only. Divide cheese onto the other side of the bread and grill briefly, until the cheese melts.
Serve soup in warm bowls scattered with sweet potato skin croutons and cheese toasts on the side.
