Recipes / carrot

Ginger, Carrot, Cinnamon Protein Muffins

Ginger, Carrot, Cinnamon Protein Muffins

Ginger, Carrot, Cinnamon Protein Muffins



  • 2 cups whole wheat flour (add 1/4 cup protein powder in place of part of the flour if desired)
  • 1/3 cup beet or coconut sugar
  • 1 tablespoon baking powder
  • 1/2 teaspoon salt
  • 2 teaspoons cinnamon
  • 1 cup organic Greek yogurt
  • 1/2 cup unsweetened vanilla coconut milk
  • 1 teaspoon vanilla extract
  • 2 large eggs, at room temperature
  • 1/4 cup honey
  • 1/2 cup olive OR coconut oil (if using coconut oil, be sure it's melted and slightly cooled)
  • 1 cup shredded carrots
  • 1 inch piece of fresh ginger, grated



  • Preheat oven to 400 degrees (F).
  • Line a 12-cup muffin tin with paper liners; set aside.
  • In a large bowl whisk together flour, sugar, baking powder, salt, and cinnamon; set aside.
  • In a medium bowl whisk together the yogurt, milk, vanilla, eggs, and honey.
  • Gently mix the wet mixture into the flour mixture, and using a spatula, fold until combined, being sure to mix just until all the flour disappears. Fold in the oil. And then fold in carrots & ginger. Be sure not to over mix here. 
  • Divide the batter evenly among the prepared muffin tin, place pan in the oven, and bake for 23 minutes. 
  • Allow the muffins to cool for 5 minutes in the pan before carefully transferring to a cooling rack to cool completely.
Charity Godwin
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Orange 🍊 , carrot 🥕 , mango 🥭 Smoothie

Orange 🍊 , carrot 🥕 , mango 🥭 Smoothie

Serves: 1
1-2 cups shredded carrot

1 mango

1 orange


Blend all 3 items and enjoy!


  • They Protect Your Eyes and Immune System. Beta-carotene is a nutrient that gives yellow or orange fruits and veggies their color. It can protect both your eyes and your immune system because it converts into retinol, also called Vitamin A, once it’s absorbed by the body.
  • They Fight Breast Cancer. Because orange fruits and vegetables contain a lot of Vitamin A, they can contribute to fighting breast cancer in the early stages.
  • They Keep Your Heart Healthy. Both alpha- and beta-carotene are contained in orange fruits and vegetables, and they will fight the damage caused to your body by the oxidation process.
  • They Enhance Your Skin. The majority of orange fruits and vegetables contain a lot of Vitamin C, which has many health benefits. One of the most important advantages is that it can keep your skin looking young and fresh due to its collagen-producing properties.
  • They Can Combat Diabetes.
Charity Godwin
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Black Eyed Peas

Black Eyed Peas

Black Eyed Peas


2 containers or cans black eyed peas

2 ribs celery, chopped

20 or so baby carrots, chopped

1/2 onion, chopped

2 cloves garlic, chopped

1 Tbsp olive oil

4 slices bacon, chopped

1 box (32 Oz) veggie or chicken stock

1-2 cups water

Salt & pepper, to taste

1/2 tsp Paprika

1/4 tsp cayenne


Start your olive oil over med heat in pot. Add bacon, onions, and garlic. Then add celery, carrots, and black eyed peas. Cover with stock and water. Bring to a boil then reduce heat and simmer 1 hour or until black eyed peas are cooked through. Great served with cornbread!

Charity Godwin
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Spinach Artichoke Soup

Spinach Artichoke Soup

Spinach Artichoke Soup



  • 1 tablespoon olive oil
  • 1 tablespoon butter
  • 2 medium carrots peeled and chopped
  • 2 celery,  chopped
  • 1/2 medium yellow onion chopped
  • 3 cloves garlic minced
  • 1 teaspoon Italian seasoning
  • 6 cups vegetable broth
  • 1 cup uncooked orzo
  • 1 can artichoke hearts
  • 2 cups baby spinach, or 1 bunch
  • 1 (15 ounce) can cannellini beans drained and rinsed
  • 1 tablespoon lemon juice from about 1/2 medium lemon
  • 1 tablespoon chopped fresh parsley or 1-2 teaspoons dried
  • 1/4 teaspoon kosher salt
  • 10-12 cranks fresh-ground black pepper



  • Warm olive oil and butter in a large Dutch oven or stockpot over medium-high heat. Add onion and carrots and sauté, stirring frequently, for 4-5 minutes. Add garlic and Italian seasoning. Cook for 30-60 seconds, just until fragrant.
  • Stir in broth and bring to a boil. Add orzo, then reduce heat to medium. Simmer for 7-8 minutes, stirring frequently, just until the orzo is tender.
  • Stir in the spinach, beans, artichokes and allow about 1 minute for the spinach to wilt. Add lemon juice, parsley, salt, and pepper. Serve and enjoy!
Charity Godwin
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Loaded Baked Potato Soup

Loaded Baked Potato Soup

Loaded Baked Potato Soup

Serves 6

1 pound bacon, roughly chopped for vegan omit)
1 medium yellow onion, diced
1 large carrot, peeled and diced
3/4 cup diced celery
4 large Russet potatoes, peeled and diced
4 medium red potatoes, diced
1/4 cup flour
2 cups chicken or vegetable stock
Coarse salt, freshly ground pepper, to taste
2 cups heavy whipping cream (for vegan omit)
2 cups Ripple unsweet Pea milk
Optional garnishes: chopped chives, bacon bits, sour cream, shredded cheddar and Monterey Jack cheese

  1. In a 6- to 8-quart stockpot over medium heat, fry bacon until crisp.
  2. Remove bacon and drain on paper towels, reserving half for garnish. In bacon fat, cook onions, carrots, and celery until the onions are translucent. Add potatoes and cook for 4 minutes, stirring occasionally.
  3. Whisk in flour and stir constantly over low heat until the flour is cooked and the mixture has thickened slightly, about 5 to 7 minutes. Add chicken stock and half of the bacon. Season with salt and pepper.
  4. Over medium-high heat, bring the soup to a simmer and cook for 25 minutes or until the potatoes are soft. Mash some of the potatoes for thicker, creamier texture. Add whipping cream and pea milk simmer for 5 minutes.
  5. Adjust thickness by adding water or stock. Soup should have a creamy consistency.
  6. Season to taste, and garnish with toppings
Charity Godwin
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Golden Beet Cauliflower Soup

Golden Beet Cauliflower Soup

Golden Beet Cauliflower Soup


  • 1 tablespoon avocado oil
  • ½ onion, (diced)
  • 3 stalks celery, (chopped)
  • 2 clove garlic
  • 3 carrots, peeled and diced
  • 4 cups vegetable or chicken stock + 2 cups water
  • 3 golden beets, (peeled and chopped)
  • 1 head cauliflower, (chopped)
  • 1 inch knob of fresh turmeric, (grated OR 1 teaspoon dry)
  • 1 teaspoon salt
  • Fresh cracked pepper
  • Optional toppings: cheese, pumpkin seeds, green onion, cilantro



  1. In a large soup pot, heat the oil over medium heat. Add in the onion,carrots, celery. Sauté until softened and translucent, about 7-10 minutes. Add in the garlic and sauté another 30 seconds.
  2. Add in all the remaining ingredients and bring to a simmer. Cover and simmer for 20 minutes or until all the vegetables are tender.
  3. Transfer to a blender and blend until smooth. Adjust seasoning if needed and serve.
Charity Godwin
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Roast (Traditional Sunday Dinner)

Roast (Traditional Sunday Dinner)

1 (Holy Cow Beef) Rump Roast

1 pkg organic baby carrots

7 med potatoes, diced

5 cloves garlic

1 shallot or onion, diced

2 cups water

1 Pkt organic onion dip seasoning

1 pkt organic brown gravy

Place roast in slow cooker. Cut 5 small X’s in the roast with a paring knife. Push 1 clove of garlic into each pocket. Season roast with Salt and pepper. Pour 2 cups of water over the roast. Pour baby carrots, onion, and diced potatoes over roast. Add packet of onion dip seasoning. Put lid on slow cooker. Slow cook on low for 4-6 hours or until done. Take 1 cup of hot juice out of slow cooker and place in a small pot on stovetop on medium heat. Add gravy packet and whisk until thickened. Ladle over meat. Serve with a side salad if desired. 

Charity Godwin
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Moroccan Carrot & Lentil Salad Recipe

Moroccan Carrot & Lentil Salad Recipe

Moroccan Carrot & Lentil Salad Recipe

* 3 cups cooked French green lentils (1 ¼-1 ½ cup dry lentils), cooked according to package directions.
* 6 medium carrots, peeled and sliced on a bias
* 1 ½ tbsp olive oil
* 1 medium shallot, diced finely
* 2 large cloves minced garlic
* ⅓ cup unsalted pistachios, chopped
* ⅓ cup golden raisins or sultana raisins
* 3 tbsp cilantro, chopped
* 3 tbsp parsley, chopped

* ½ cup olive oil
* 2 tbsp lemon juice
* 1 tbsp agave or date syrup
* 1 tsp smoked paprika
* ¾ tsp turmeric
* ¾ tsp salt
* ½ tsp cumin
* ¼ tsp cinnamon
* ¼ tsp cayenne

1. Preheat oven to 375 F.
2. Rinse and sort lentils, then cook lentils according to package directions. Make sure to add a generous pinch of salt to the cooking liquid. 
3. In a small bowl, whisk together vinaigrette ingredients.
4. Wash and peel carrot, then slice on a bias into evenly-sized pieces. Toss with 2 tbsp of the vinaigrette, then add to a sheet pan and roast for 20-25 minutes, stirring once halfway through cook time. 
5. Head a small sauté pan over medium heat. Add olive oil and diced shallot. Sauté for 5 minutes, stirring occasionally, then add garlic and raisins and continue cooking for a few more minutes, until softened and fragrant. Remove from heat.
6. In a large mixing bowl, combine cooked lentils, shallot + garlic + raisin mixture, roasted carrots, pistachios, cilantro, parsley and remaining vinaigrette. Toss until well coated. Enjoy hot or cold!
Charity Godwin
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Golden Turmeric Beet & Carrot Soup

Golden Turmeric Beet & Carrot Soup


2 Tbsp avocado oil

4-5 golden beets

4 ribs celery

2 carrots 

1 shallot or onion

1 (32 oz) chicken stock

3 cloves garlic

1 cup Greek yogurt or Spero original cream cheese

green onions, cilantro, and cashews for the top

5 spice






Heat up your olive oil in a stock pot on the stove top. Add onion, celery, golden beets, carrots, & garlic. Add the box of chicken stock and boil until soft. Blend with an immersion blender or regular blender until smooth. Add Greek yogurt. Add spices to taste then top with green onion, cilantro, cheese, and cashews. (This recipe could be easily made into a vegan version)

Charity Godwin
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🥦Broccoli Cheese Soup Recipe🧀

🥦Broccoli Cheese Soup Recipe🧀

🥦Broccoli Cheese Soup Recipe🧀


(This is a family favorite in my house! My daughter asks for it all the time! Sometimes I freeze portions in a muffin tin then pop them in a baggie to quickly make small portions for her when she asks.)



1 Tbsp butter

2 cloves garlic

1 medium yellow onion, finely chopped (or shallot)

1/4 cup salted butter

1/2 cup all-purpose flour

4 cups chicken broth

4 cups half and half

12 oz fresh broccoli (I use a 12 oz bag of florets) , roughly chopped

2 carrots, peeled and chopped into sticks

1/2 tsp kosher salt

1/4 tsp paprika


1/4 tsp nutmeg

1/4 tsp garlic powder

1/4 tsp cayenne pepper

1/4 tsp black pepper

4 cups cheddar cheese



  • Add 1 Tbsp butter to dutch oven and heat over MED heat.  Add chopped onion and garlic and saute until onions are soft and translucent, about 2-3 minutes.  Add 1/4 cup butter to dutch oven, still over MED heat. When melted, add flour and whisk together. Cook mixture about 1 minute, whisking often.
  • Slowly pour in the chicken broth, whisking as you pour.  Continue with  half and half, pouring slowly and whisking as your pour.  
  • Let broth/half and half mixture cook for a minute or two, whisking often, making sure no flour lumps remain.
  • Add broccoli and carrots and stir to combine.  Add paprika, nutmeg, garlic powder, cayenne, salt and pepper, stir.  Reduce heat to LOW/MED LOW and simmer about 10-15 minutes or until thickened and broccoli/carrots are fork tender.  If soup gets too thick for your liking, add a splash of chicken broth or half and half to loosen it up.
Charity Godwin
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