Health Begins in the Kitchen

Creamy Roasted Beet and Garlic Soup

Creamy Roasted Beet and Garlic Soup

I’m a fan of color.  You can walk into my wardrobe and instantly you’ll know which side is mine.  Bright, vibrant hues of aquamarine, crimson, deep mustard, burgandy, fushia and even orange–all co-mingling in a cacophony of fashion.  On the other side, the ever-so boring yet power-play tones of black, grey, navy and white make their appearance (yes, my husband is generally the breadwinner and I’m the one who makes the “bread” or the healthy paleo version of it at least.)

It might not surprise you, then, that in the back of my mind I compose my meals with a mind toward using playful colors.  There’s just something pleasing about having green balanced with red or orange.  That visual philosophy has served me well throughout my life.  Why?  It just so happens that choosing real whole food based on color is not only for for aesthetic appeal but also for a nutritional one.  Eat your rainbow is what I like to say.

Brighter, deeper shades of fruits and vegetables have higher amounts of phytonutrients, antioxidants, vitamins and minerals.  Yes there are exceptions like cauliflower which are powerhouses in themselves.

Orange and yellow fruits and veggies contain carotenoids which are great for the eyes, skin, bones and immunity.  Carotenoids are converted to Vitamin A in the body.  The red pigment in food like strawberries and tomatoes contains the antioxidant lycopene and anthocyanins important for prostate health and immunity respectively.

Blue and purple vegetables and fruits like purple potatoes, purple cabbage and blueberries contain the anti-inflammatory phenolic flavonoids and ellagic acid which are wonderful for the cardiovascular system.

And that lovely dark green hue that makes our body sing has many, many health-giving nutrients like lutein and zeaxanthin.  So I know when I’ve got a colorful plateful of food, I’m helping to protect my body from disease.

Beets, especially, are high in the carotenoids lutein and zeaxanthin as well as folate and manganese.  Specifically, they have a phytonutrient called betalain that has been shown in studies to protect the body from lung, stomach, colon, and breast cancer, as well as cardiovascular disease.  The highest amount of this anti-oxidant is found in the leaves so instead of throwing them away consider sauteing or juicing them.

One amazing study on beets showed how they inhibit the activity of cyclo-oxygenase enzymes which is the chemical that causes inflammation.1  Healthy cholesterol levels are maintained according to another study.2  The betalains in beets also help to detoxify the blood.  When animals consumed beet extract their blood had less toxins than those who did not.3

But probably the best reason to eat beets is their fabulously sweet taste.  It’s my little vegetable indulgence.  They are one of the sweeter vegetables, sure, but consuming some now and again will help you load up on some very important nutrients.  However, if you see “beet sugar” listed on a food panel, you’re not doing your body any favors.  This is just as harmful as table sugar.

So add a little color to your life–in your wardrobe or on your plate.  And enjoy this creamy beet soup inspired by my dad’s love for this root vegetable.

This is quite an easy recipe and really delicious.  I steamed the beets with skin on in a culinary parchment paper bag instead of aluminum foil which may be harmful to our health.  These are nifty little bags that can be used to steam vegetables and salmon, right in your oven.I also recommend using bone broth in your soup but if it seems too time-consuming to make up a batch, consider Organika Bone Broth.   You only need to add to hot water and you get the many nutritional benefits as well as an enhanced flavor for the soup.

Creamy Roasted Beet and Garlic Soup

January 26, 2018
: 4
: 1 hr 5 min
: 5 min
: 1 hr 10 min
: easy

Rich vibrant and tasty plus a host of nutritional benefits. Leave the skin on and save the beet greens to juice or saute later.


  • 300g beets (about 3 medium-sized)
  • 2T coconut oil, divided
  • 1/2 tsp thyme
  • 1/4 tsp sea salt
  • 1/8 tsp black pepper
  • 1/2 red onion diced
  • 2 garlic cloves, minced and let sit for 10 minutes
  • 1 cup coconut milk
  • 2 cups bone broth, chicken broth or water
  • Step 1 Pre-heat oven to 375
  • Step 2 Leaving 1/2 inch of stalk leaf on bees, mix with 1T coconut oil, salt, pepper and thyme in a bowl
  • Step 3 Place in parchment bag and fold till no air can escape
  • Step 4 Put on a baking sheet and place in the oven for 1 hour
  • Step 5 5 minutes before they are done, saute onions in 1T coconut oil over Medium for 5 minutes then add garlic and saute 2 minutes more. Set aside
  • Step 6 When beets are done, trim ends off, cut into quarters and let cool for a few minutes
  • Step 7 Add them to a high speed blender along with onions, garlic, coconut milk and bone broth
  • Step 8 Blend on high for 2 minutes until ultra smooth

  1.  Coles, Leah T., and Peter M. Clifton. “Effect of beetroot juice on lowering blood pressure in free-living, disease-free adults: a randomized, placebo-controlled trial.” Nutrition Journal11, no. 1 (2012). doi:10.1186/1475-2891-11-106.
  2. Hobbs, Ditte A., Nedi Kaffa, Trevor W. George, Lisa Methven, and Julie A. Lovegrove. “Blood pressure-lowering effects of beetroot juice and novel beetroot-enriched bread products in normotensive male subjects.” British Journal of Nutrition108, no. 11 (2012): 2066-074. doi:10.1017/s0007114512000190.
  3. Telford, J. N., J. G. Babish, P. B. Dunham, D. E. Hogue, K. W. Miller, G. S. Stoewsand, B. H. Magee, J. R. Stouffer, C. A. Bache, and D. J. Lisk. “Toxicologic studies with lambs fed sugar beets grown on municipal sludge-amended soil: lowered relative hemoglobin in red blood cells and mutagens in blood and excreta.” American journal of veterinary research. December 1984. Accessed January 23, 2018.