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carrots

This is the easiest healthy carrot soup you'll ever make

This is the easiest healthy carrot soup you'll ever make

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If we could eat one dish (and only one dish) forever, it would be soup. It's perfect for fall and great for you. This healthy carrot soup can be prepared in under an hour. It uses ingredients that you probably have stocked in your pantry - no need to visit the grocery store. For a bit of extra flavor, substitute some homemade or reduced sodium vegetable stock for the water. Make this healthy carrot soup as an appetizer, or serve it as a meal with whole grain protein banana bread.

Healthy carrot soup // The PumpUp Blog

Healthy Carrot Soup

Ingredients

  • 500g carrots
  • ½ onion
  • 7L water or vegetable stock
  • Salt, pepper, and curry powder, to taste

Directions

Peel and dice carrots and onion. Heat oil in pot and sauté carrots with onions for 3 minutes, or until the onion turns translucent.  Add water and cover the the pot the water boils. Reduce heat until the soup simmers and  cook under a low flame for 20-30 minutes. Stir the soup until it's nice and smooth, then stir in salt, pepper, and curry powder!

Easy baked carrot fries + no-bake raspberry mug cake

Easy baked carrot fries + no-bake raspberry mug cake

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There's a certain je ne sais quoi about McDonald's fries that pulls at our heart strings. But with all the salt and hydrogenated oils that go into producing them, the popular side dish can very well send our hearts into a frenzied panic. McDonald's fries aren't only made with white potatoes, but with 18 other extra ingredients. Minimize the 'extra' by eating simply and well. You don't really need additives like dimethylpolysiloxane in your diet anyway. You won't need any hydrogenated oil for these easy baked carrot fries. Just 4-5 carrots, olive oil, and the seasoning of your choice. Go easy on the salt to make sure that your blood pressure doesn't spike.

Easy baked carrot fries

Easy healthy baked carrot fries // The PumpUp Blog

Ingredients

  • 2 lbs carrots
  • 1 tbsp olive oil
  • Salt and pepper, to taste

Optional

  • 1 tbsp onion powder
  • 1/2 tbsp - 1 tbsp red pepper flakes

Directions

Preheat oven to 400F. Peel carrots, halve them, and slice them into rectangular wedges. Toss them in a large bowl with olive oil and seasonings. Bake in the oven on a cookie sheet lined with parchment paper for about 10 minutes. Flip or toss fries around and bake for another 10 minutes, or until golden brown. They should be crunchy, fully cooked, and not too soft.

No-bake raspberry mug cake

Easy no bake raspberry mug cake // The PumpUp Blog

Not really into baking? Maybe you have a sweet tooth, but you don't have an oven. This mug cake can be put together in no time at all. It's one of the easiest breakfasts you'll ever make when you're rushing out the door.

Ingredients

  • 1 Banana
  • 80 g instant or quick-cooking oats
  • 30 g of raspberry or figs
  • 30 g of protein powder (we used chocolate protein powder)

Directions

Mix all the ingredients together in a mug and you're done! Let it sit in the fridge for for 5-15 minutes if you want it to solidify. Eat this no-bake raspberry mug cake as is, or with a bit of almond milk.

Loved learning about these recipes? This post was created by PumpUp members @tyler_bacc and @tysa. Let them know if you tried the mug cake or the carrot fries in the comments below!