Carotenoid Skin-protective Soup

In January 2022 the EU identified a compound in fake tans as ‘unhealthy’. I am partial to a fake tan prior to a party etc. As a replacement, we can build up a layer of fat-soluble carotenes in our skin so that when the sun hits, we are not only protected from the dangerous rays but we might get a light natural tan. Orange vegetables like butternut squash and carrots are rich in carotenes.

This is not a keto soup at 20g per serving but if you enjoy that full type feeling that starchy vegetables give you, this soup does the trick.


1 Serving : 20g Carb   kcal 180

One serving 330ml:

Fibre Protein Carbohydrate Fat
8g 7g 20g 8g


Serves 4

30ml, 2 tablespoons olive oil

85g, 2 shallots,

10g. 2 garlic cloves, crushed

5g, 1 long rosemary stalk, leave intact

350ml, Sadie’s organic chicken broth with 100ml boiling water or a vegetable stock cube

400g tin of cherry tomatoes

400g tin of butter beans, drained and rinsed well

330g, hald a medium butternut squash, skin and seeds removed, in chunks

25g, ginger root, peeled and chopped

Salt & Black pepper


  1. Add the oil to a saucepan and heat gently. (2 on my induction hob)
  2. Add the sliced shallots, crushed garlic and 1 long rosemary stalk and put the lid on the saucepan and allow the stalk to infuse with the other ingredients for 15 to 20 mins on a very low heat
  3. Peel and chop the butternut squash into large chunks and grate the ginger
  4. Rinse the beans
  5. Add the stock, beans, tinned tomatoes, ginger and squash to the saucepan and bring to a gentle simmer for 15 minutes.
  6. Remove the rosemary stalk before you blend the soup. You can blend it smooth or leave it chunky.
  7. Season the soup and taste.
  8. You can add back in the rosemary stalk whole as you may be reheating the soup the following day for additional servings.


Why such as carb vegetable on a low carb eating plan?

  • orange and red fruit and vegetables contain pigments called carotenoids. They dissolve into fats on my body. Our skin cells have fat cell walls. Carotenes help to protect us from the sun and they help us tan without burning. I would still avoid the mid-day intense sun though!