About
Hey There! I’m Sophia Bennett
Head Chef | Precision Perfectionist | Nutrition Advocate | Age 29
Denver, Colorado-based culinary expert who believes healthy soup should never taste like sacrifice.
My Story
I grew up in a health-obsessed household where every meal came with a lecture about vitamins, macros, and antioxidants. Food was medicine, never pleasure. By 16, I’d developed such anxiety around eating that I needed therapy to rebuild a healthy relationship with food.
That journey taught me something crucial: nutrition without enjoyment is unsustainable. People need food that nourishes both body and soul. After culinary school and working in farm-to-table restaurants, I became obsessed with creating soups that happened to be healthy rather than tasting “healthy”.
The Turning Point
Last year, a reader commented on my roasted cauliflower soup: “I can’t believe this is only 180 calories—my kids asked for seconds!” That simple statement made me cry. Because that’s the goal, right? Food so delicious nobody realizes it’s also incredibly nutritious.
That comment validated everything I’d been working toward and convinced me to go all-in on Soup Cozy’s healthy soup development. Now every recipe I create passes the “would a kid eat this?” test before I even consider publishing.
What I Learned the Hard Way
My nutrition education initially made me insufferable. I’d lecture readers about seed oils, organic produce, and grass-fed everything. My early recipes required expensive specialty ingredients and elaborate preparation.
Then I realized I was recreating the same food anxiety that damaged my relationship with eating. Healthy food needs to be accessible, affordable, and realistic. Now I focus on maximizing nutrition within real-world constraints—regular grocery stores, normal budgets, busy schedules.
My Approach Now
Every healthy soup I develop prioritizes flavor first, nutrition second. I sneak in vegetables through pureeing, boost protein without making it obvious, and use herbs and spices for both flavor and health benefits. My recipes average 15+ grams of protein and 5+ servings of vegetables per bowl while tasting absolutely indulgent.
I also provide complete nutritional breakdowns, ingredient swaps for dietary restrictions, and honest guidance about when organic matters versus when conventional is fine.
What I Believe
Health is holistic: Physical nutrition plus emotional satisfaction
Perfect is the enemy of good: One healthy meal matters more than zero “perfect” meals
Vegetables need proper seasoning: Then people actually eat them
Budget constraints don’t prevent nutrition: Creativity does
Transparency builds trust: Always cite nutrition sources and calculations
How I Can Help You
At Soup Cozy, I develop the entire “Healthy Diet Soups” category—recipes for weight management, immune support, gut health, and chronic condition management. Each recipe includes detailed nutritional information, macro calculations, and dietary labels (keto, paleo, vegan, gluten-free).
I also offer personalized soup-based meal planning consultations for readers with specific health goals or dietary restrictions.
A Little More About Me
Outside the kitchen, I’m training for my third marathon (running fuels my soup creativity somehow), practicing yoga, and volunteering with a local food bank teaching nutrition classes. I’m also weirdly into reading medical nutrition research papers—my idea of fun evening reading.
My secret indulgence? Gas station nachos. Balance, people. Balance.
Let’s Connect
I love discussing nutrition science, dietary restrictions, and healthy cooking strategies! Share your health goals, ask about ingredient substitutions, or challenge me to create a healthy version of your favorite indulgent soup.
Get In Touch
Explore healthy recipes at www.soupcozy.com | Email: [email protected] | Instagram: @sophiahealthysoup
