#BaptistHealthy Easy Eats: Carrot Soup

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April 23, 2020


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Now that more people are cooking at home, everyone seems to be looking for quick and easy recipes. Making soup can be one of those options. It is also a good way to use up any ingredients that you are saving before they go bad. For your next meal, try making a fresh pot of nutrient-bursting deliciousness, with veggies of your choice. Here is a carrot soup recipe to get you started.

Carrot and ginger soup offers many health benefits. Carrots are rich in vitamin A, which contains a compound called beta-carotene. Beta-carotene is a powerful antioxidant that helps protect the cells in the body from disease, cold, flu and infections. Ginger also has many anti-inflammatory factors and is also used to sooth digestive stress. Vitamin C from the freshly squeezed orange works to enhance the antioxidants in this soup, keeping your immune system strong.

While there are no known superfoods that will shield you from contracting the coronavirus, it is important to keep your body well-nourished to increase your defenses to help you fight off any illnesses.

Creamy Carrot and Ginger Soup

(Makes 4 eight ounce servings)

Ingredients:

  • 4 large carrots, peeled, chopped
  • 1teaspoon garlic, minced
  • 1ounce Ginger root, peeled, grated
  • Juice of 1 large navel orange
  • 16 ounces low sodium vegetable broth
  • 4 ounces light coconut milk
  • ½ gala apple

Preparation

  • Add carrots, garlic and ginger to hot pot
  • Deglaze with orange juice, cooking carrots in juice for 5 minutes.
  • Add broth and coconut milk to pot; bring to a boil.
  • Cover, reduce heat, and simmer 15 minutes or until carrots are tender. Remove from heat.
  • Place half of the carrot mixture in a food processor or blender and add ¼ gala apple in a food processor or blender; process 20 seconds or until smooth.
  • Pour pureed mixture into a large bowl. Repeat procedure with remaining carrot mixture.
  • Return mixture to pan; cook over medium heat until thoroughly heated.
  • Drizzle with coconut milk and top with micro-greens.

Nutritional information (based on ounce servings):  Calories 85, Fat 0.5g, Saturated Fat 0g, Sodium 185mg, Carbohydrate18g, Fiber 3g, Protein 1g.

Natalie Castro

Natalie Castro is a registered dietitian and the nutrition and wellness manager at Baptist Health South Florida, where she oversees the food and nutrition policy for the organization. Ms. Castro earned a bachelor’s degree in nutrition and dietetics from Florida International University and a master’s degree in nutrition and exercise science from State University of New York at Buffalo (University of Buffalo). She believes a food environment supported by healthy choices fosters healthier lifestyle habits. She is certified in adult weight management by the Academy of Nutrition and Dietetics, and her research is published in several peer-reviewed medical journals.

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