Now that spring is here, the weather on the east coast is slowly starting to warm up. That said, I find myself making less hot soup than I did during the winter months. Nevertheless, a good carrot ginger soup can be enjoyed during any time of the year. This eye healthy recipe is easy to make, plus it provides some serious nutritional benefits.


  • 6 carrots
  • 1 yellow onion
  • 1 tablespoon coconut oil or grass fed butter
  • 2 cloves of garlic (crushed)
  • 3 cups of coconut or almond milk
  • 2 cups filtered water
  • 1 teaspoon of ground ginger
  • 1 teaspoon of ground turmeric
  • ½ teaspoon sea salt
  • ½ teaspoon black pepper

The ingredients I use may be a bit different than what you’re used to. But that’s just to pack more of a nutritional (and eye healthy) punch. For instance, coconut oil speeds up metabolism and is one of the best sources of medium chain fatty acids. Turmeric is an amazing yellow spice with potent anti-inflammatory properties. And black pepper enhances the body’s ability to absorb turmeric.

As far as the obvious is concerned, carrots are a great source of beta carotene. Garlic is well-known to boost the immune system. And ginger may indeed contain anti-cancer benefits.


The first order of business is to chop up your onion and crush your garlic cloves. Then place the chopped and crushed contents into a sauce pan with either grass fed butter or coconut oil. Let it all sauté for a few minutes until the onions are translucent (or glassy).

Next, peel and chop the carrots into small pieces. Then, place the remaining ingredients into a pot on the stove and bring it to a boil. Make sure to add the contents of the sauce pan as well.

While stirring occasionally, reduce the heat and allow the contents of the pot to simmer for about 15-20 minutes. Remove from heat once everything is soft enough to be mixed together.

Next, you’re going to need a hand held mixer (or something similar) to purée until smooth. Once smooth, add additional salt or black pepper to taste. You can also add some sour cream on top, and sprinkle in some pistachio pieces. If you need more of a meal, a sandwich or salad makes an excellent combination plate.