Sweet Potato and Apple Soup Recipe Dairy free Gluten Free

As soon as the weather cools I’m ready to make soup, especially this sweet potato apple soup. It’s the perfect lunch soup to share with friends, and even the kids liked it! It uses all my favorite fall flavors, apples, sweet potatoes, carrots, and autumnal spices. Below I’ll give you the recipe for the autumn spice blend I like to keep on hand for the fall season too.

When I shop for sweet potatoes and any other root vegetables, I always choose organic. Root vegetables grown in soil absorb anything that is put into the soil. So although sweet potatoes are often on the Clean 15 list, I still opt for organic when I can find it. They often taste better too.

Apples are one of those fruits that I only buy organic, or eco-certified. This is a new term that is for farmers who closely follow organic practices, but are not certified.  Apples are susceptible to pests, and these farmers use integrated pest management practices that are safer than conventionally grown apples.

Did you know most apples in the stores can have up to 30 different chemical pesticides on them? And they don’t wash off. They get into the skin and because it’s in the soil, it’s in the whole apple. No thank you. I talk a little more about how to best spend your dollars at the grocery store in this post. 

Sweet Potato and Apple Soup ingredients

This sweet potato and apple soup is both gluten free and dairy free, but is incredibly rich and creamy. I use some coconut milk at the end of the cooking process to add the creamy factor. Look for canned coconut milk that just says coconut milk. There’s a new one out from Native Forest and I just ordered a case of them from Amazon.

My recipe calls for chicken broth. You can learn all about how to make chicken bone broth here and learn why it’s so good for you. If you want this to be a vegetarian meal, please substitute vegetable broth. Take a look at the post about broth to learn how to avoid buying broth filled with MSG…aka yeast extract.

Super Soups Anyone?


Wintersoup
Sign up to get 10 of my favorite simple soup recipes. For busy weeknights, you can’t beat a delicious soup to come home to! Let me know which is your favorite. xo, Emily






Powered by ConvertKit

SWEET POTATO AND APPLE SOUP

How to make sweet potato and apple soup

WARMING SWEET POTATO AND APPLE SOUP RECIPE (GLUTEN FREE, DAIRY FREE)

A warming, autumnal soup filled with fresh fall vegetables. It's dairy free and gluten free and full of phytonutrients to support your health.
Prep Time: 30 minutes
Cook Time: 45 minutes
Total Time: 1 hour 15 minutes
Course: Soup
Cuisine: American
Keyword: apple, dairy free, gluten free, soup, sweet potato
Author: Emily Roach

Ingredients

  • 2 large sweet potatoes cut into ½" cubes
  • 4 tablespoons avocado oil divided
  • ½ teaspoon sea salt
  • 4 shallots minced
  • 3 carrots diced
  • 2 cloves garlic minced
  • 6 cups chicken bone broth
  • 3 gala or fuji apples
  • 1 tablespoon autumn spice blend
  • 1 cup coconut milk beverage
  • salt to taste

Instructions

  • Preheat oven to 400F.
  • Cover a large baking sheet with parchment paper. Add potatoes to baking sheet, drizzle with 2 tablespoons avocado oil and sprinkle with salt. Mix with your hands to fully coat. Roast for 15-20 minutes or until potatoes are soft, but not mushy.
  • Meanwhile, in a large pot, heat the remaining oil over medium heat. Add the carrots and shallots. Cook for 5 minutes, stirring frequently, then add the garlic for one additional minute.
  • Stir in the chicken broth, add the sweet potatoes when ready, apples, and spice blend. Cover the pot and simmer on low for 15 minutes.
  • If you have an immersion blender, use it to puree the soup in the pot until desired texture is reached. Alternatively, you can transfer the soup to a blender and blend until smooth.
  • Return the soup to the pot and add the coconut milk. Stir to combine well.
  • Serve warm.
Tried this recipe?Mention @emilyroachwellness or tag #erwellness!

AUTUMN SPICE BLEND

*keep this on hand in a small jar and add to soups, smoothies, and oatmeal all season long. It will last two weeks in the pantry, or up to 3 months in the freezer. 

  • 1/3 cup ground cinnamon
  • 2 tablespoons ground ginger
  • 1 tablespoon ground nutmeg
  • 2 teaspoons ground allspice
  • 1/2 teaspoon ground cloves

These warming spices help boost your circulation. Ginger also helps support your digestive system. If you are someone like me who ALWAYS feels cold from October till April, try adding this into more of our foods. I use a high quality cinnamon that is Ceylon cinnamon. Often times what’s in traditional grocery stores is cassia, which doesn’t have the same medicinal properties. I order a bulk bag of cinnamon and then keep a small jar on hand and store the rest in the freezer.

What’s your favorite fall soup? Here’s one additional health tip–consider having soup for breakfast. As the weather continues to cool and the mornings get dark, enjoying a warm soup first thing in the morning is a great way to start your day. Don’t knock it till you try it! With the sweet potato and apple soup you already have had a couple of servings of vegetables to start your day. Enjoy.

Sweet potato apple soup bowl

Save it for later!

It’s pumpkin season! Did you know it’s really easy to make your own pumpkin puree? No worrying about BPA in cans, it’s super fresh and maybe even local. All you need is some sugar pumpkins, an oven and a blender.

1. Wash your pumpkins off and place on a baking sheet.

2. Using a strong sharp knife, stab the pumpkin about 6-8 times.

3. Bake in a 350 degree oven for 1 1/2 hours or until fork tender.

Roasted Pumpkins

Roasted pumpkin cooling off.

4. Let pumpkins cool until they are easy to handle. Slice in half horizontally.

5. Scoop out just the seeds and connecting membrane.

6. The pumpkin flesh leftover can be scooped out into a food processor or blender. Compost the outer skin.

7. Save your pumpkin puree in the freezer or use to make Spiced Pumpkin SmoothiesPumpkin Gingersnap CookiesPumpkin Muffins (love!) or Pumpkin Chocolate Chip Cookies.

Enjoy!

Pumpkin chocolate chip cookies

I just can’t get enough pumpkin these days. Muffins, breads, lattes and finally, pumpkin chocolate chip cookies.  I created this recipe for Pumpkin Chocolate Chip Cookies using Stonyfield yogurt to replace the butter and fats called for originally.  The cookies come out very moist and are healthier than the average cookie.  It makes me feels better when I reach for more than one!

Recently I teamed up with Stonyfield as part of their Clean Plate Club. Here you can find lots of family friendly healthy recipes sure to make your kids join the Clean Plate Club. I am excited to come up with challenges in the coming months of how to use more yogurt in recipes to create healthier options, like these pumpkin chocolate chip cookies.

Blend the sugar, pumpkin, and yogurt.
Pumpkin chocolate chip cookies

Healthy Pumpkin Chocolate Chip Cookies

Course: Dessert
Keyword: Cookies

Ingredients

  • 1 cup Stonyfield Organic Yogurt Plain or French Vanilla. (I think Greek would work fine too)
  • 1 cup sugar
  • 1 cup pumpkin puree not pumpkin pie mix
  • 1 egg
  • 2 1/2 cups white whole wheat flour
  • 1 tsp baking soda
  • 1 tsp cinnamon
  • 1 tsp salt
  • 1 1/2 cups chocolate chips

Instructions

  • Mix yogurt, sugar, and pumpkin. Don’t over mix.
  • Add egg and mix well.
  • In a separate bowl, mix the dry ingredients. Add to pumpkin mixture and mix well.
  • Stir in chocolate chips.
  • Drop spoonfuls onto a greased cookie sheet.
  • Bake at 375 for 10-12 minutes. Let cool for 2 mins before transferring to a cooling rack.
Tried this recipe?Mention @emilyroachwellness or tag #erwellness!
Mix dry ingredients in a separate bowl

 

If you ever wonder how to swap out fattier ingredients for yogurt, here is a handy reference guide.

Enjoy!