Creamy, Dreamy Carrot-Coconut Soup – so luxurious and delicious!

After the American Heart Association (AHA) announced that consumption of coconut oil and other saturated fats lead to a higher risk of cardiovascular disease (CVD), and that consuming more omega-6 fats (O-6) and reducing saturated fats lowers the risk of CVD, I had no choice but to turn up the volume and share the TRUE facts on how saturated fats are HEALTHY!

So onto social media I went (FB, Twitter, Instagram), and quickly afterwards had an itch to share from my creative expression: cooking! Of course I had to share the goodness with all of you, below you’ll find my spirit of celebrating the amazing health-supporting benefits of coconut oil, which includes balancing hormones and reducing inflammation, in the form of this sexy, sumptuous soup.

But first, to stand on my soapbox, there is plenty of research showing that consuming high quality saturated fats (read: organic, non-hydrogenated, cold- or expeller-pressed) actually is healthy for the heart. Moreover O-6 oils are absolutely NOT healthy to cook with, as the nature of their molecular structure is very unstable, therefore applying heat to any O-6 fat actually destroys the delicate structure, which creates free radicals. This leads to inflammation in our body and many adverse health conditions– including CVD!

Furthermore, aside from the damage done by applying heat, O-6 fatty acids themselves are PRO-inflammatory, hence the widely known recommendation to consume LESS O-6 fats in relation to MORE O-3 fats, the latter being ANTI-inflammatory. This suggestion is based on many well-established research studies. To learn more up-to-date findings on coconut oil and saturated fats in relation to CVD and cholesterol, check out this video from Dr. Mark Hyman, a great resource!

I want to share one last useful fact with you before plunging into my silky, creamy recipe below.

The current recommended ratio for consuming O-3 to O-6 fats is anywhere between 1:1 to 1:3. Just for kicks, guess how much the average American consumes? A riveting 1:20!

If you’d like to learn more about fats, e.g., which fats are healthy vs unhealthy, the best fats for cooking, how fats are processed before bottling and get access to delicious recipes using good fats (for breakfast, lunch, dinner, desserts and snacks), I invite you to register for my upcoming 5-week Restart® program beginning July 5th (in San Diego) and July 8th (online). Click here for more information and to register. If these dates have passed, have no fear, you can click on the link for my current classes. I’d love to help you eat the right kinds of fats and enjoy them in different forms and flavors!

So now let’s get you started-

Creamy Dreamy Carrot-Coconut Soup

This recipe I created on a whim after getting heated up from the AHA’s false claims, at the same time spotting fresh bunches of carrots at my local natural food market, People’s Co-op in Ocean Beach. I literally threw it together, you’ll appreciate the simplicity and quick prep.

The line-up: organic carrots, Irish (Kerrygold) butter, organic virgin coconut oil, full-fat coconut milk. Ingredients not pictured: garlic, ginger, sea salt.


2 tablespoons organic, cold-pressed coconut oil

1 tablespoon Kerrygold butter

3 cups sliced carrots, 1/4 inch thick

1 tablespoon fresh ginger, minced

5 medium cloves garlic, minced

dash sea salt

1 30-ounce can full-fat organic coconut milk


Heat coconut oil and butter over medium heat in a medium-sized pot. When melted and slightly sizzling, add carrots, ginger, garlic and salt. Saute until carrots are soft, about 7-10 minutes, covering in between stirring. Add the coconut milk and cover to let the flavors meld together, about 5-7 minutes, turning down heat if necessary.

Sautéed contents in blender, with plenty of open space for heat and steam to escape!

Quickly blends to a pureed form.










Take off the heat, you may set aside for about 5-10 minutes to let slightly cool down. Pour the sautéed mixture into a glass blender jar, and with the lid slightly ajar, carefully pulse, allowing the heat and steam to escape. Eventually you can build up the blender speed to puree; keep pureeing until you see a smooth consistency, about 60-90 seconds.

Ahhh silky, smooth, sweet delight – with good fats to boot!

Serve and enjoy!

I hope you like this recipe as much as I did, please leave comments below, I’d love to hear how yours turned out!



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