This soup helps you feel protected against cold and flu season with immune-boosting vitamin C and ginger root. The vegetable stock may be substituted with milk or coconut milk for a creamier consistency.

  • 2 small carrots
  • 2 apples, peeled
  • 1, 15-oz can pumpkin puree
  • 1 small onion
  • 2 cups vegetable stock
  • 1 thumb of ginger root
  • 2 TBSP vegetable oil


  1. Heat 2 TBSP of vegetable oil in a stock pot. Add ginger
  2. Cook carrots, apples, and onion until the onion is translucent and the carrots are soft. 
  3. Add vegetable stock
  4. Blend with an immersion blender

Serves 4

Exchanges: 1 vegetable, ½ fruit

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