Anti-Aging Vitamin A: Raw Creamy Carrot & Pumpkin Soup

Given the chilly, wet weather of late I have been feeling like soup most days.  Not to mention I have been lazy as!  Blenders are a God-send in these situations.

This soup is rich in Vitamin A, a fat-soluble vitamin and antioxidant that also moonlights as retinol.  Vitamin A is important for maintaining healthy teeth, skin, skeletal and soft tissue, mucous membranes; and aids immune function by providing a barrier against infections of the skin, lungs and mouth.

It comes from two main types of foods:  retinol and carotenes.  Veges such as carrots, sweet potatoes and rockmelons are orange-coloured due to their carotene content. 

raw carrot + pumpkin

raw carrot + pumpkin

Slurp this up regularly and you’ll have glowing skin without the pricey moisturisers and exfoliators!  The vitamin A neutralises the adverse effects of free radicals, the number one culprit of age-related degeneration and disease.

Vitamin A Anti-aging Soup

2 carrots, chopped
2 cups butternut pumpkin, chopped
handful of raw cashews (soaked the night before)
1 tbs olive oil
1/2 tsp cinnamon
1/4 tsp nutmeg
3-5 dates (soaked the night before)
sea salt and black pepper
1-2 cups water

Put all ingredients in a powerful blender and whizz until it becomes thick and creamy.  Add more or less water depending on how thick you want the soup to be.

Taste and adjust seasonings.

Best eaten immediately.

vitamin A power

vitamin A power

30-sec Blender Bisque: Raw Capsicum Cashew

My god, does it get any easier than this?

Fresh?  Check.  Nutritious?  Check.  Delish?  Check, check check!

Capsicums are high in fibre, vitamin B6, C and A, with a 149g serving delivering a whopping 317% of your RDI for Vitamin C and 93% for vitamin A.  Like most vegetables, it’s low in saturated fat, cholesterol and sodium.  Capsicums also contain Vitamin K, thiamin, tiboflavin, niacin, potassium, manganese, Vitamin E  and folate.

I made this for dinner the other night.  I’d barely gotten over ‘hump day Wednesday’ and just couldn’t be ass-ed doing much of anything.  The cashews give a nice thick creamy texture.  They’re a tried and true substitute for cream – whether in soups or desserts.

have blender, will cook.

have blender, will cook.

Raw Capsicum Cashew Bisque

2 chopped red capsicums
handful soaked cashews
1/2 cup water
sea salt, to taste

Blitz ingredients in powerful blender.

I then garnished with some shredded zucchini, but you can put whatever you like on top!

Best enjoyed immediately, but I took leftovers for lunch the next day and it still tasted yum.

creamy capsicum cashew bisque

creamy capsicum cashew bisque

Mushroom Magic: a satisfying simple soup for Sundays

It’s Sunday night – cold, miserable and wet.  The kind of weather where only soup will do.  The kind of weather befitting lazing on the sofa watching endless episodes of Modern Family, not slaving over a stove in the kitchen.

This recipe is based on a traditional mushroom recipe; all you need to do is press a button!

Why mushrooms?  Mushrooms are often labelled ‘meat for vegetarians’ due to their similar texture.

Yet another nutritional powerhouse, they are not only low in salt, fat and calories, they also contain:

  • Vitamins B1 – thiamin (27% of RDI), B2 – riboflavin, B5 – panthothenic acid, B9 – folate, Vitamin H – biotin and Vitamin D;
  • Minerals potassium (portabellos contain more than bananas), calcium, iron, zinc, magnesium, selenium, and the
  • Naturally occurring antioxidant ergothioneine.

This recipe is easily adapted to individual tastes by using different herbs and spices.

Raw Cream of Mushroom Soup

1/2 small diced onion
2 cloves garlic, minced
3 portobello mushrooms + 1 more mushroom to be sliced as a garnish
3 tbs tamari / soy sauce
sea salt and black pepper
1-2 cups non-dairy milk or cream (add less liquid if you prefer a thick soup)
Optional: parsley

Blend all ingredients in a blender except one portobello mushroom that is sliced and acts as a decorative garnish.

Taste and adjust seasonings to your liking.  If you want, gently warm up on stove on the lowest setting.

Arrange mushroom slices on top and sprinkle with parsley, salt and pepper.

Does anyone have any tried and true winter raw soup recipes to share?

raw mushroom soup

raw mushroom soup