October is Breast Cancer Awareness Month and for the blog this week, we opted to stick to the theme. Research has shown that in women with breast cancer, diets high in vegetables and fruits that contain the full range of carotenoids, including beta carotene, have been associated with the reduced occurrence of breast cancer. These include foods such as carrots, sweet potatoes, squash, red and yellow peppers, dark leafy greens, cantaloupe, apricots, and broccoli. These foods that are also loaded with antioxidants, have been shown to reduce and even help to prevent radical damage, which has been linked to many different types of cancer. Prevention and awareness of the signs give us our best chance at fighting this terrible disease.
Many of these foods remind us of fall, so we have thrown together a delicious Roasted Carrot Soup recipe, the whole family will enjoy along with the added benefits.
Roasted Carrot Soup – 6 servings
- 1 1/2 pounds of carrots — peeled, cut into 1/2-inch slices (about 6 large carrots)
- 1 large yellow onion — thinly sliced
- 3 cloves garlic — peeled and left whole
- 3 cups of vegetable broth
- 2 tablespoons extra-virgin olive oil
- 1 teaspoon onion powder — divided, plus additional to taste
- 1 teaspoon ground cumin
- 1/3 teaspoon black pepper — plus additional to taste
- 3 stalks of Celery — chopped
- 1 teaspoon dried basil
- ¼ teaspoon thyme
- ¼ teaspoon rosmary
- ½ teaspoon oregano
- 1/2 cup plain nonfat Greek yogurt — plus additional for serving
- Place racks in the oven and preheat to 400 degrees F. Generously coat two baking sheets with cooking spray. Set aside.
- Place the carrots, onions, celery, and garlic in a large bowl. Drizzle with the olive oil, then sprinkle with 1 teaspoon onion powder, cumin, and pepper. Toss to evenly coat, then spread in a single layer on the prepared baking sheets, ensuring that the vegetables do not crowd one another. Roast for 25 to 30 minutes, turning twice throughout, until the vegetables are tender and browned. Let cool on the pans for 10 minutes.
- Add the roasted vegetables to a blender. Purée until smooth, then pour the purée into a larger pot with the broth.
- Stir in the basil, yogurt, and remaining seasonings. Bring to a gentle simmer and let cook for about 15 minutes. Serve warm, topped with fresh basil and/or additional Greek yogurt for a creamier taste.