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Eating healthy on a budget

Eat Well


Eating healthy on a budget is easier than you think. In fact, the healthiest foods are among the cheapes. The highest nutrient-rich food per dollar are sweet potatoes.

A single cup of sweet potato is a scant 115 calories. They're a nice source of potassium, Vitamin B6, and dietary fiber, as well as an excellent source of vitamin A ringing in at 377% of your recommended daily need.

Choose sweet potatoes that are firm and do not have any cracks, bruises or soft spots. Cold temperatures alter their taste, so, avoid sweet potatoes displayed in the refrigerated section of the produce department.

One great way to enjoy the natural sweetness of sweet potatoes is in soup. Here's a great soup recipe that uses the warm spices found in Africa.

Items marked with an asterisk (*) are available at Taylor's Provisions, 208 S. Mill St., Tehachapi. You can also reach Taylor's at (661) 750-0390.

Ethiopian Sweet Potato Soup


1 cup chopped yellow onion

1 cup chopped carrot

2t chopped garlic

*2t Berberé spice

1½ pounds sweet potato, chopped

8 cups vegetable broth (divided)


1. Sauté onion and carrot in a few tablespoons of broth until soft

2. Add garlic and warm through

3. Add spice and warm through

4. Add sweet potato and 6 cups of broth

5. Cook covered, on low, for 45-minutes or until sweet potato is fall apart tender

6. Purée soup in high speed blender

7. Add additional broth to obtain desired consistency

8. Adjust seasonings with salt, pepper, or more Berberé spice


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