For all mothers of small children out there and for other like-minded with little time
Maybe you share my opinion. I really like healthy food and I think, as a mother of a small child – particularly as a breast-feeding mother who hands on everything she eats to her baby– I need to be at my best. Despite of having just a few minutes a day for preparing our principal meal, this shall not be a ready-made soup every day.
Of course I love unhealthy things, too. I am addicted to cake (especially cheese cake!), I love chocolate, a croissant for breakfast, bread with butter and Nutella, …in my opinion, everything is allowed – in moderation.
The carrot soup recipe I’ ll present you today is one of my favourites – it takes you 30 minutes – actively cooking even less, it is simple, and above all: it is incredibly healthy.
Actually, it contains just a few ingredients, which I would like to introduce to you shortly:
- Carrot: This vegetable is known for its high amount of ß-carotine, the substance which is responsible for the orange colour. ß-carotine is the pre-stage of the so-called Retinol (=Vitamin A), being converted after intake. The great advantage compared to Vitamin A itself is, that ß-carotine cannot cause a ‘hyper-vitaminosis’, i.e. an overkill. Vitamin A is essential for the body, the recommended amount of it being about 0,8-1,1 mg per day. The vitamin is necessary for the growth and function of the skin, the mucosa, the blood cells, the metabolism and for the sight. However, to much of it is suspected of being carcinogen. No worry, you will not get an overdose by eating carrots 🙂
- Orange: I am sure, the fact, that oranges contain a lot of vitamin C is quite known. But to tell you the truth: The amount is overestimated. 100 g (that is one orange, more or less) of the fruit contain around 50 mg of vitamin C. For your daily requirements this is not bad, if you eat two oranges, but especially in the cold season an intake of up to 1000 mg is recommended in order to have an effect on your health. Actually, did you know that the orange is easily topped by strawberries (65 mg in 100 g), kiwi (71 mg in 100 mg), sweet pepper (140 mg in 100 g), black currants (177 mg in 100 g), or rose hip (1250 mg in 100 g)?
- Ginger: Strictly speaking, it is the root of the plant which is used in the kitchen. And not just that: it is also a commonly used drug in the medical science, e.g. for the stomach, as it has a digestive, appetizing and stomachic effect because of its essential oils. Furthermore it is stimulating the circulation, it helps against nausea, has an antioxidant, as well as an anti-inflammatory effect and is thus used for muscle pain, sea sickness, rheumatism, common cold, etc….in short: This tiny piece of ginger root is a super healthy all-rounder!
The background actors
- Onion: Not only a tasty item adding some flavor. Did you know, that even onions are healthy? Like ginger, they are used as a medicinal drug. It is verified that this vegetable has an antibacterial and anti-asthmatic effect, it lowers blood pressure, blood fats and blood glucose and it enhances the fluidity of your blood. The onion juice is a popular household remedy being used for healing insect bites, wounds, hematoma and furuncles. In case of an inflammation of the middle ear, just put one half of an onion on your ear (please put it in a dishcloth before!) – this acts anti-inflammatory.
- Butter: What can be healthy about butter belonging to the not very popular animal fats. It is a fact, that your body also needs fat. Don’t leave it away, as the ß-carotine from the carrot is liposoluble and would be eliminated completely without some fat. Anyway, it enhances the taste of the soup. If you need to reduce your blood cholesterol, or if you cannot eat dairy products, you can replace it by olive oil, walnut oil or linseed oil which contain the healthier unsaturated fatty acids.
- Vegetable stock: If you produce your own stock instead of buying it, it is obviously a healthy ingredient, being made of vegetables. If you buy it – like me most of the time – it is at least contributing to your liquidity household… 😉
- Creme fraiche… is tasty 🙂
- Salt and pepper: Even a healthy meal has to be flavored..
By the way, according to late-breaking studies the statement ‘the less salt, so much the better’ is simply wrong. The reasonable amount of cooking salt per day should average around 5 to 6 g – even for overweight individuals with high blood pressure; the reduction of fat is by far more important than the reduction of cooking salt. But one should take into consideration that the recommended amount can already be achieved only by convenience food!
Carrot Orange Soup Recipe
Ingredients (for 2 persons)
- 300 g carrots
- 1 onion
- 2 tbsp butter
- 400 ml vegetable stock
- 100 ml orange juice (I tried the freshly squeezed one and it grades up the result!)
- 1 peace of ginger (walnut sized)
- salt and pepper
- 2 tbsp creme fraiche (please leave it away if you cannot eat dairy products)
- The carrots and onion must be peeled and diced (roughly). Heat the butter in a pan and braise the vegetable for a few minutes. Infuse the vegetable stock and let it boil around 15 minutes.
- Now you can purée the soup and add the orange juice. Reheat it. Chop the peeled ginger and add it to the soup (if you prefer not to bite on the ginger pieces you might as well add it before you purée the soup). Also add some salt and pepper and put the soup on a plate.
- Before serving, a tablespoon of creme fraiche will make it round. I also put some parsley pesto on the soup and it was harmonizing well!
The consistency of the soup is quite thick, which I like very much, when I prepare it as a main dish, served with fresh bread. If you are planning to serve it as a starter, you could also thin it down with some more vegetable stock or orange juice optionally. If you intend to serve a really dignified meal, you can additionally strain it.