This colorful Fall soup from Chef Kate McAloon is chock full of healthy ingredients that help to protect your eyes. It’s the perfect dish to serve for Halloween or on cool Fall evenings. Chef Kate always uses organic ingredients when possible.

Sweet Potato and Carrot Soup


1 Cup carrots (peeled and cut into 1 in. cubes)

1 1/2 Cups sweet potatoes and/or yams (peeled and cut into 1 in. cubes)

2 Cups of milk (you can use non-dairy milk, almond milk works well)

½ Cup fresh squeezed orange juice (or from concentrate)

2 Tablespoons frozen orange juice (concentrate)

1 Teaspoon orange zest

2 to 3 Tablespoons maple syrup, agave sweetener or honey (to taste)

1 Teaspoons sea salt (to taste)

Pepper (to taste)


Put the sweet potatoes and carrots in a medium size soup pot and cover with water. Bring to a boil. Then reduce the heat and simmer until tender about 15 to 20 minutes. Drain and cool. (Reserve the cooking liquid for later use.)

Fill a blender about 1/2 way full with the sweet potatoes and carrots. Add half of the milk and orange juice. Add all of the orange juice concentrate, zest, maple syrup, sea salt, and pepper. (You will need to blend the soup in 2 to 3 batches using enough milk and orange juice so your blender runs smoothly. If the soup is too thick add a little of the reserved cooking liquid) Blend all the ingredients well. Check for seasoning and add a little more salt and/ or sweetener if needed. It’s also great with 1/4 teaspoon cinnamon. You can either reheat or chill the soup. It is great hot or cold. The soup will keep 3 days in the refrigerator.
For enhanced eye health, serve alongside a spinach salad with almonds, a sprinkle of wheat germ, hard-boiled eggs, bacon and your favorite dressing, preferably made with almond or safflower oil.

*Image and recipe courtesy of Chef Kate McAloon.

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Remember to “Savor Every Morsel of Life” Chef Kate McAloon (*