To all of our 24/680News food followers:
Let’s hope we are experiencing the last of the heat advisories and fire warnings over the next couple of days. In anticipation of cooler weather ahead, I will continue with the autumn and winter options to nourish and warm as the days shorten and the temperatures cool.
This is one of my favorite fall soups: its color, flavor, texture and nutrient-rich ingredients welcome the season! Let’s first check in on why this soup is so good for you and your family (don’t tell the kids)!
This soup contains 3 of the common elements of better-eating:
Phytonutrients: Naturally-occurring plant-based compounds that contribute to the flavor, color, and disease-resistance in plants (fruits, vegetables, whole grains and legumes). Phytonutrients are not vital to life, but have health promoting qualities that protect from disease.
Antioxidants: Enzymes or organic molecules that can counteract the damaging effects of free radicals which are common by-products of normal cell function and associated with the degenerative aging process.
Micronutrient Dense Foods: Whole foods that provide substantial amounts of vitamins, minerals and phytonutrients and are relatively low in calories.Here are a few reasons to enjoy this soup, and know that eating these ingredients together, as in this soup, enhances the benefits and absorption of all the components!
Olive Oil: Good amounts of healthy fats; antioxidant and anti-inflammatory
Onions: An exceptionally strong antioxidant; lowers cholesterol
Garlic: Reduces blood pressure
Turmeric: Highly beneficial overall; increases antioxidant capacity of the body
Carrots: Rich in vitamins, minerals and fiber (scrub, don’t peel for optimal benefit)
Coconut milk: Lactose-free; healthy saturated fat, raised good cholesterol
Pepitas (pumpkin seeds): healthy fats; great source of omega-3 fatty acids (same as those found in fish)
This soup recipe can easily be doubled for a larger service and also freezes well.
Wishing you all an enjoyable fall season and looking forward to sharing more great options with you.
– Chef Charlie
Carrot, Ginger, and Coconut Soup
2 tablespoons olive oil
1 medium onion, cut into 1/4-inch dice
2 tablespoons fresh ginger, minced
4 cloves garlic, minced
2 tablespoons turmeric
5 large carrots, trimmed, scrubbed (unpeeled) and cut into 3/4-inch chunks
2 cups vegetable (or chicken) broth
1 – 14 ounce can coconut milk (suggest Chaokoh brand)
Kosher salt and freshly ground black pepper, to taste
Garnishes (optional): Diced, cooked carrot; coconut cream (from the top of the coconut can), roasted pepitas and minced chives
• In a medium sauce pan, heat the oil over medium-high heat. Add the onions, ginger, garlic and turmeric, and sauté until the onions are soft, about 4 – 6 minutes. Add the carrots and the broth and stir to combine. Bring to a boil and reduce to a simmer and cook for 10 minutes. Add the coconut milk (reserve some cream for garnish) and continue to cook for another 10 minutes more or until the carrots are very soft.
• Blend the soup in batches and return to the pot. Thin as necessary with additional stock or water. Season with kosher salt and freshly ground black pepper, to taste.
• Serve warm with suggested garnishes. Serves 4
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I’ll make this over my wood burning stove!
I wonder if we can make this on our camp stove.
We’re going to need plenty of both over the next couple of days.
This looks so good! And easy to make! Can’t wait to try it!
Doesn’t it though? We’ve converted the recipe to conform to our survival stoves but we think we can do it. We try to make it through calamity with a degree of comfort! Let us know how yours turns out…
Yummy! with candle light!