Creamy Carrot Soup with Parsley Parmesan Crackers

If you've been a part of DrFoodie long, you'll know I favor soups and salads for lunches.  It's a great way to combine raw with cooked enzyme rich vegetables, easy digestion, and encouraged plant nutrition throughout the day.  Focusing on choosing a soup or salad for lunch reduces the need to develop creative meals throughout the day and lets you focus on leaving one meal of the day for recipes using meat and congestor foods:  supper.   Plus, it's easy to whip up a couple different soups over the weekend and portion out servings throughout the week without having to cook each day. Time saver, nutrient dense, plant based = perfection!

This week we're serving up Creamy Carrot Soup with a side of almond based Parsley Parmesan Crackers.  I love this recipe because it's so easy to mix and match spices and create different crispy crackers that end up being Builder function, not Congestor as with store bought varieties. 

Instead of a salad this time, I served it with walnut butter filled celery sticks for our Raw Eliminator portion


Creamy Carrot Soup

8 carrots

3 cloves garlic

2 T melted butter

1/4 c onion

2 c vegetable stock  

1 tsp salt

pinch nutmeg

dash pepper

1/2 can coconut milk or coconut cream


Peel and chop the carrots, garlic and onion.  Saute in the butter until lightly browned.  Add the stock, salt, nutmeg and pepper and bring to a boil.  Cover and simmer 20 min.  

Transfer to a food processor and puree, then add the coconut milk.

Delicious served with freshly grated parmesan cheese and the crackers below!


Parsley Parmesan Crackers

1 tsp garlic salt

1 egg

1 Tbsp olive oil

1 C almond flour

2 Tbsp parsley

1/2 c parmesan cheeese


Mix all together, then roll out onto a parchment lined baking sheet.  I find it's easiest to roll this thick and sticky dough by constantly rinsing my small rolling pin with water.  It's okay, the water evaporates off in the oven.  Roll it very thin and then sprinkle with himalayan salt.  

Bake at 350 for 15 minutes, then 425 until brown.  Allow to crisp as it cools, then break into pieces.  


Other Recipes You Might Like:
Creamy White Bean Soup

Delicious Banana Dandelion Bread

Greek Yogurt Veggie Dip


Want to learn more about taking charge of your health through food and learn Food Functions, too? Join the list and get 4 FREE resources to help you! This link will get you to free tips, free tools like our Food FX chart and tally chart.

Amanda Plevell, PhD, CNHP is a Natural Medicine Practitioner, researching Cellular Biochemistry, and the effects that food, disease, experiences, emotions, and beliefs play into the programming of the cells, along with the resulting health expression. She is the founder of the Natural Source Companies including community WellClinics, Health Rocks Cafe online education hangout and, as a Personal and Business Transformation Expert, The Success Conditioning Academy. Author of over 28 natural health and self development books, her bestselling books include such titles as "The Genesis Code", "UnBound: Kicking Anxiety From Your Bucket List", "The Energy of Divorce", "The Real Heal", "Clean Your Plate", and "Beyond the Plate". When she's not serving at her Minnesota-based practice, she spends her time homeschooling her children along with her husband, growing food, and making garden medicines. You can access her courses at her online hub: Health Rocks Cafe, found at

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