EAT SMART: Warm & Cozy Carrot Ginger Soup Recipe

When January hits, it can be tempting to throw away the remaining Christmas cookies and commit to a strict regimen of skimpy salads and green juice. The truth is, that might be the worst idea!

Think about it: when the temperature drops, what do you crave? Warm, creamy, and comforting foods probably top the list. (See also: homemade mac & cheese) Additionally, produce that is currently in season features root vegetables like carrots and sweet potatoes, as well as heartier greens like kale and brussel sprouts. Not only will they be more nutritious and cost-effective, your body body is ready for them!

The key to lightening up your diet enjoyable and sustainably is to be mindful: of what your body (and brain) is craving, of what foods are naturally in season, and how you can recreate some of those craveable flavors and textures in a more healthy way.
Check out Coach Liz’s recipes for Warm & Cozy Carrot ginger soup; it’s delicious, nutritious, and very versatile! This soup is a good source of healthy carbohydrates (from carrots), fat (from coconut oil and milk), and has a bit of spice (from the ginger) to give it a kick. Service with a side of sauteed kale and the protein of your choice.


  • 1 lb bag carrots, washed, peeled and chopped
  • large onion, chopped
  • garlic – 2 cloves fresh chopped or 1 teaspoon dried granulated
  • 2 Tablespoons ground ginger (or 1+ inch piece fresh)
  • 2 tablespoons coconut oil, ghee or olive oil
  • 2-3 Tablespoons coconut aminos, tamari or soy sauce
  • teaspoon sea salt
  • 1 can full-fat coconut milk
  • 2+ cups chicken or vegetable broth
  • optional garnish: sesame seeds, diced scallions, drizzle coconut milk or sesame oil


  1. Start soup by setting a dutch oven over medium-high heat. Add coconut oil and onion, stirring 2-3 minutes to soften. (If using a crock pot, first saute onion in coconut oil before adding remaining ingredients and cooking on low for 4-6 hour.)
  2. Add carrots, garlic + ginger. Stir to coat and cover, cooking for 5 minutes.
  3. Add broth and coconut milk. Increase heat to bring to a low boil and cover, allowing to vent. Cook for 15 minutes or until carrots are tender. Turn off heat.
  4. Once soup cools slightly, blend. If using an immersion blender, you can place directly into pot. If using a blender or food processor, allow to cool slightly before blending in batches. Keep in mind you should allow steam to vent.
  5. To serve, garnish with sesame seeds, diced scallions, and/or drizzle of coconut milk or sesame oil.
  6. To store, use BPA-free plastic or glass containers in the fridge. If not using within 5 days, freeze extra.

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