Carrot Ginger Soup

An easy to prepare soup recipe that will keep you warm and healthy this fall.  This simple recipe is packed with nutrition that will fuel your immune system to help you fight cold and flu germs.


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Carrot Ginger Soup
Easy to prepare, nutrition-packed recipe to keep your immune system strong and healthy during cold and flu season.
Prep Time 10 minutes
Cook Time 30 minutes
Servings
people
Ingredients
Prep Time 10 minutes
Cook Time 30 minutes
Servings
people
Ingredients
Instructions
  1. Wash, peel, and cut carrots and onions into chunks.
  2. Finely chop garlic and ginger.
  3. Sautee carrots, onions, garlic and ginger in olive oil.
  4. Add chicken stock, salt, and pepper.
  5. Bring to a boil and cover.
  6. Simmer on low heat for 25 minutes.
  7. Transfer to blender or use an immersion blender to blend to desired consistency. Add more stock if needed.
  8. Garnish with fresh chopped parsley and pumpkin seeds.
Recipe Notes

Featured Health Benefits

Carrots

Carrots are well known for their beta-carotene and fiber content.  They are also a good source of antioxidants, vitamin A, vitamin C, vitamin K, vitamin B8, pantothenic acid, folate, potassium, iron, copper, and manganese.

Carrots are good for eye, skin, dental, and heart health.  They boost immunity, improve digestion, and help prevent cancer.

Onion

Onions contain biotin, manganese, vitamin B6, copper, vitamin C, fiber, phosphorus, potassium, folate, and vitamin B1.  They are high in phytonutrients, flavonoids, polyphenols, and quercetin.

Onions have many medicinal and health benefits.  They are good for heart, skin, and oral health.  They can provide relief for respiratory symptoms, stomach aches,  and anemia.  Onions can also boost immunity and prevent cancer.

Garlic

Garlic contains manganese, vitamin B6, vitamin C, copper, selenium, phosphorus, vitamin B1, and calcium.

Garlic is also well known for its many health benefits.  It supports heart, eye, immune, and digestive health.  It can be used to treat earaches and to heal wounds.  Garlic is also helpful in controlling diabetes and asthma and can be used for cancer prevention.

Ginger

Ginger contains vitamin C, magnesium, potassium, copper, manganese, and antioxidants.

Ginger is well known for its anti-nausea properties.  It boosts digestive health and relieves abdominal discomfort.  It improves bone health and reduces joint pain.  Ginger can be used to treat menstrual cramps and cold and flu symptoms.  It can also boost immunity and support detoxification.

Chicken Stock

Chicken stock is rich in potassium, phosphorous, calcium, magnesium, silicon, sulfur, and glucosamine.  The nutrients are easily absorbed and digested.

Chicken stock is good for heart, bone, and dental health.  It can also boost metabolism and immunity.  It is well known to provide relief from cold and flu symptoms.

Homemade chicken stock is best, but if you don't have any on hand, you can try this brand.

Parsley

The nutrients found in parsley include vitamin A, vitamin K, vitamin C, vitamin E, thiamin, riboflavin, niacin, vitamin B6, vitamin B12, pantothenic acid, choline, folate, calcium, iron, magnesium, manganese, phosphorous, potassium, zinc, copper, and antioxidants.

Parsley is a diuretic and helpful in detoxification.  It supports digestive, oral,  and immune health.  Parsley can also help control diabetes, arthritis, and cancer.

Pumpkin Seeds

Pumpkin seeds contain phosphorus, magnesium, manganese, copper, zinc, iron, vitamin A, B-complex vitamins, antioxidants, and protein.

Pumpkin seeds improve mood and sleep.  They promote heart, bone, and kidney health.  They can also boost immunity, metabolism, and promote faster healing of the body.  Pumpkin seeds also protect against cancer and parasites.

You can save money buying them in bulk at the grocery store.  For convenience, you can get them right here on Amazon 🙂

Recipe adapted from Integrative Nutrition by Joshua Rosenthal.

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Protein and Fiber Packed Pumpkin Pancakes

Here is an easy, quick breakfast recipe loaded with protein, fiber, vitamins, minerals, and antioxidants.  They can be made in minutes and will keep bellies full and brains fueled all morning long.

 


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Print Recipe
Protein and Fiber Packed Pumpkin Pancakes
Quick, easy, and nutritious breakfast recipe.
Prep Time 5 minutes
Cook Time 5-10 minutes
Servings
people
Prep Time 5 minutes
Cook Time 5-10 minutes
Servings
people
Instructions
  1. Mix all ingredients together to form batter.
  2. Pour 1/4 cup batter on oiled skillet set at medium. For best results, use butter or ghee in a cast iron skillet.
  3. Flip pancake when bubbles stop forming and bottom side is golden brown .
  4. Top with real maple syrup.
Recipe Notes

Featured Health Benefits

Kodiak Cakes Power Cakes are an easy and delicious way to get your kids fed and off to school in a hurry.  They are loaded with protein and fiber and low in sugar.   pumpkin puree adds amazing flavor, more fiber, loads of vitamin A, vitamin C, calcium, and iron.

Pumpkin puree adds amazing flavor, more fiber, loads of vitamin A, vitamin C, calcium, and iron.

Vital Proteins Collagen Peptides is unflavored (and undetected by picky eaters).  It adds easily digestible amino acids and collagen (to build healthy joints and strong bones).  It also supports healthy hair, skin, and nails.

Raw pecans contain more than 19 vitamins and minerals including vitamins A, B, and E, folic acid, calcium, magnesium, phosphorus, potassium, and zinc.  They are also high in fiber and antioxidants.

Pure maple syrup contains calcium, iron, magnesium, phosphorus, sodium, potassium, and zinc. Vitamins such as thiamin, riboflavin, niacin, and B6 are also found in maple syrup.  Maple syrup is also high in antioxidants.

Ghee is clarified butter rich in short and medium chain fatty acids.  It has a high smoke point (great for making pancakes) and tastes similar to butter.  It is rich in vitamins A, D, and E and is safe for those with casein and lactose intolerance.

Cast iron skills are chemical free alternatives to nonstick pans.  They are easy to clean and last forever.  Instead of leaching chemicals, they fortify your food with heart-healthy iron.

You can add more nutrition, antioxidants, and overall health benefits by adding a few drops of pure therapeutic grade essential oils.  Try cinnamon, clove, or wild orange in this recipe.

Keeping It Real

Feeding your family healthy food is anything but easy these days.  Eating 100% pure, clean, organic food is ideal, but not always realistic.  That is why I try to keep it real.  I take recipes and adapt them to make them as healthy as possible.  I try them out with my family, and if they are a hit, I share them with you.  Don't miss out!  Sign up to receive email updates.  Click Here to Subscribe

Affiliate Disclosure
Links in this post may be affiliate links.  Links are provided for further information and your shopping convenience.  If you purchase through an affiliate link, your price will not be affected (in some cases, you may receive a discount).  I will earn a small commission for sharing products I use, trust and love.
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