Chipotle-Pork Soup

chiptle-pork-soupMan, to have so few ingredients, this soup was amazingly full-flavored!  DELICIOUS! The hubs is down in Georgetown today, so he won’t get to taste it until reheated tomorrow.  This is one of those foods that I just know is going to get even tastier upon re-heating.   I am out of Eden soy black beans, so I had to use pintos, which are much carbier.  So to lower the carb count shown below, use soy black beans with only 1 net carb per 1/2 cup rather than the pinto beans and you have a delicious, low carb soup.  The count isn’t terribly bad having used pintos, but I would have preferred to use soy black beans.    This soup is not suitable until you are farther along in your weight-loss journey.  Those still in Atkins Induction Phase need to omit the beans and add 1 c. more water, as I think you will find it too rich without the extra water).  Primal-Paleo followers will want to substitute chick peas or lentils for the beans.

Many delicious low-carb recipes like this can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS, by Jennifer Eloff and low-carb friends (me included).  Chef George Stella also brings you a wealth of delicious recipes you will love!  Order yours TODAY! from Amazon  or our direct order site: amongfriends.us/order.php.

INGREDIENTS:

10 oz. breakfast sausage

3 oz. onion, chopped

3/4 c. red bell pepper, chopped

3 c. homemade chicken broth

1 c. water

1 c. canned pinto beans, drained (can use soy black beans, chickpeas or lentils)

¼ c. cilantro, chopped (optional)

1   7-oz. can Herdez Salsa Verde  (or 1/2 c. mixture of tomatillos & mild, canned green chilies)

1 clove garlic, minced

1/3 tsp. each regular chili powder, mild Ancho chile powder and Guajillo chile powder)

Dash smoky, dried chipotle chile powder (the hottest of them all)

DIRECTIONS:  Brown sausage in medium soup pot over high heat until no longer pink.  Add onion and bell pepper.  Add chicken broth, cilantro, Herdez Salsa Verde, garlic, chile powders and beans.  When it all comes to a boil, reduce heat to a simmer and cook for about 15 minutes or until onions are tender and flavors have mellowed.  You Paleo-Primal folks will want to cook until lentils are done.  You will not need added salt in this recipe as the sausage and Herdez have plenty between the two (too much for my taste, in fact, but I’m a very light salt user.).  Serve and enjoy!

NUTRITIONAL INFO:    Makes 8 cups, each cup containing:

191 calories, 11.5 g fat, 7.36 g carbs, 1.91 g fiber, 5.45 g NET CARBS, 10.9 g protein, 589 mg sodium

Zuppa Toscana

Creamy Italian Sausage Soup

This soup is similar to Zuppa Toscana at Olive Garden restaurants, but mine has diced cauliflower standing in for potatoes.  I tend to use ground pork rather than Italian sausage, as I can control spices and salt doing that.  You just need to add oregano, fennel and garlic really.  But you can certainly substitute in commercial Italian sausage if you prefer for convenience.  It will almost DOUBLE the sodium and increase carbs though.   Just be aware of that.  This soups is delicious and we both gave it a resounding thumbs up.  It will make the rounds at our house. 🙂

VARIATIONS:  Substitute 1/2 c. chopped parsley for the kale; substitute diced rutabaga for the cauliflower.

More delicious low-carb recipes can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS, by Jennifer Eloff and low-carb friends.  Chef George Stella also brings you a wealth of delicious recipes you will love!  Order yours TODAY! from Amazon or our direct order site: http://amongfriends.us/order.php

INGREDIENTS:

6 slices bacon, cut into 3/4″ bits

12 oz.  lean ground pork, coarsely broken up to 1/2″ chunks

2 oz. onion, chopped

1 clove garlic, minced

1½ c. coarsely chopped kale (about 3 leaves after stemming)

3 oz. cauliflower, diced to ½”-3/4″ pieces

1 oz. pimiento (half a 2 oz. jar)

3 large mushrooms, sliced or cut however you like

4 c. homemade chicken broth (32 oz.)

1 c. water

1 c. heavy cream

Dash black pepper

Dash crushed red pepper

3-4 drops Tobasco (or other hot sauce)

¼ tsp. dried oregano leaves

½ tsp. fennel seed, crushed

DIRECTIONS:  In a large dutch oven over high heat, cook the bacon.  Add the pork, onion and garlic and saute until meat is no longer pink.  Lower heat to medium.  Add all remaining ingredients but the cream.  Simmer 5 minutes.  Add cream and simmer 5 more minutes.  Thicken with xanthan or gum if desired.   Serve at once.

NUTRITIONAL INFO:   Makes six 1-1¼c. servings, each contains:

356 calories, 30.5 g fat, 5.51 g carbs, 1.08 g fiber, 4.43 g NET CARBS, 15.6 g protein, 865 mg sodium

 

Kale-Turnip Soup

photocat

I needed to add some green to the day’s menu plan so I whipped up a batch of soup today with what I had in the fridge……..kale and 2 turnips.  It was a simple soup, quick to make and very tasty!  This soup is suitable for all phases of Atkins, Keto diets, Primal and Paleo as well.

Many delicious low-carb recipes like this can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS, by Jennifer Eloff and low-carb friends (me included).  Chef George Stella also brings you a wealth of delicious recipes you will love!  Order yours TODAY! from Amazon  or our direct order site: amongfriends.us/order.php.

INGREDIENTS:

12 oz. pork breakfast sausage

3 oz. red onion, sliced or chopped

2 c. turnip, cut into large cubes

1 medium stalk celery, sliced coarsely

1½ c. kale leaves, stemmed, coarsely cut up

6 c. homemade chicken broth

Dash each sea salt and coarse black pepper

DIRECTIONS:  Coarsely crumble the sausage into a soup pot and lightly brown with the onion.  There should be enough grease in the sausage to accomplish this.  Add all remaining ingredients.  Bring pot to a boil and lower heat, simmering just until turnip pieces are tender but not falling apart.  Kale sill be fully cooked at this juncture.  Serve at once.

VARIATION:  Add 3 T. rice wine vinegar to the pot during simmering for a slightly different taste. Another variation would be to use ground beef instead of pork sausage.  Again, a slightly different taste.  🙂

NUTRITIONAL INFO:    Makes 6 nice bowls (about 1-1¼ c. each) Each serving contains:

243 calories, 19.2 g fat, 5.75 g carbs, 1.35 g fiber, 4.40 g NET CARBS, 18.2 g protein, 495 mg sodium

 

Crawfish Dumpling Stew

Crawfish Dumplings

WOW!  I found a fantastic way to shake up my glucomannan dumplings! This is 5-star restaurant tasty as far as I’m concerned.  Not many recipes strike me that way, either.  It was every bit as good as the lobster ravioli served to my at Gershwin’s in Dallas, that’s for sure!  My husband and I were absolutely astounded at how good this idea I hatched recently came out.  I hesitated to actually make it for the longest time, as I was afraid putting that much bulk into the dumpling batter would make them just totally fall apart in the simmering water.  As you can see in the pic, that just didn’t happen!  What potential I now see for other recipes with this dumpling batter.  🙂

This recipe will be a keeper for sure! For those still on Atkins Induction, omit the wine and substitute 1/2 c. seafood stock or chicken stock in your sauce.  This recipe is suitable for Atkins OWL Phase 2 or beyond and Keto diets as well if it fits your daily carb limits.  You’d have to make the sauce with coconut milk for it to pass Primal-Paleo muster, but that’s doable.  By the way, these freeze beautifully and tasted even better than the first night they were made!  🙂  I was only able to eat two dumplings (they are very filling) so my number of servings below reflects that fact.

VARIATIONS:  Substitute either crab meat or shrimp for the crawfish.  These made smaller would also be lovely in a simple wonton-style soup, standing in for the meat-filled wontons.  🙂

DUMPLING INGREDIENTS:

6 oz. cooked, cleaned crawfish tail meat (the rest of the 12-oz. package goes in the sauce)

4 T. butter, unsalted

2 oz. celery, chopped

2 oz. green bell pepper, chopped

2 oz. yellow onion, chopped

½ c. green onion, chopped

1/3 c. parsley, chopped (3 more T. needed for the sauce, so go on and chop 1/2 c. total 😉 )

1 clove garlic, minced

1 tsp. my Seafood Spice Blend

2 recipes my glucomannan Dumplings batter

 

SAUCE INGREDIENTS:

4 T. unsalted butter, melted

6 oz. remaining crawfish

½ c. white wine (omit for Induction)

1 T. lemon juice

3 T. parsley, chopped

½ c. heavy cream

½ c. water

1 small clove garlic, minced

Dash each salt and black pepper

DIRECTIONS:  Chop all the vegetables up.  Melt 4 T. butter over high heat and add the celery, bell pepper, onion and minced garlic.  Saute until they are tender.  Add 6 oz. of the crawfish, the parsley, and seafood spice mix.  Lower heat and let simmer 2-3 minutes for flavors to blend.  Turn off heat.

Bring a large stew pot of water to a boil.  While it is heating, make up a double recipe of my glucomannan dumpling batter and add the veggie crawfish mixture to the egg/water mixture and stir well. Stir the dry ingredients in and mix with a rubber spatula until it begins to thicken up.  Keep turning the dough until it is stiff enough to roll.  Roll 24 1″ dumpling in your palms and set on a sheet of silicone (best) or a baking sheet.  When all 24 are formed, your water should be at a rolling boil.  Drop all 24 dumplings gently into the water.  This will cool the water down a bit. You want a medium gentle rolling water bath.  Cover and cook for exactly 10 minutes without lifting the lid.

Make the sauce while the dumplings are cooking.  Melt 4 T. butter over medium heat in a skillet.  Add the remaining 6 oz. crawfish, garlic, wine, lemon juice parsley and simmer long enough to cook the garlic well. Add the cream and salt and pepper to taste.

When dumplings have cooked 10 minutes, lift lid and using a slotted spoon or tongs, gently lift onto a serving platter and spoon the sauce around them.  I served with steamed, buttered broccoli, but they would be good with a nice green salad and low-carb dinner rolls.

NUTRITIONAL INFO:   Makes 6 servings of 4 dumplings each and ¼ c. sauce.  Each contains:

258 calories, 20.4 g  fat, 10.55 g  carbs, 5.96 g  fiber, 4.59 g  NET CARBS, 13.25 g  protein, 481 g  sodium

 

 

 

“Tortilla” Soup

Click to enlarge

Tortilla Soup is one of my favorites at Mexican restaurants, but they are not all created equal, I’ve learned.

My very first exposure to Tortilla soup was at a little place in San Antonio called El Mirador.  My Dad and Mom kept bringing up how fantastic this soup was and we finally went to try it.   What a flavor delight!  It was every bit as good as my parents had advertised!  Let me tell you, I’ve had it many places since and none shine a light to El Mirador’s rendering of it.  🙂  I know the restaurant is still there and assume they are still offering this wonderful soup, but it looks like at their website linked above, they have changed the name of the soup to Chicken Cilantro Soup.  I’m sure it’s the same soup though.  You San Antonio dwellers who were unaware of this culinary treat need to get on over to El Mirado and try it if you haven’t yet!  The rest of you might want to try my version of it.

I’ve tried to recreate that wonderful soup ever since I tasted it!  And I got pretty close, but not quite as good as theirs.  This low-carb version of my creation, without the little strips of tortillas usually found in tortilla soup, is VERY good.  If the base soup is good enough, you really don’t need the tortilla strips in this soup.  I hope you’ll give it a try, as it is simply DELICIOUS!  This recipe is Induction friendly and also suitable for Keto and Primal lifestyles.  Paleo followers will want to omit the cream or sub in coconut milk.

This and many more low-carb soup recipes can be at your fingertips in Jennifer Eloff’s latest cookbook series:  Low Carbing Among Friends.  Jennifer has brought together a number of very talented low-carb cooks who offer some of their best low-carb creations. A sampling of what awaits you can be seen at their Facebook page.    You can order copies of this 5-volume set (or individual volumes) at Amazon or here:  http://amongfriends.us/order.php

INGREDIENTS:

13 oz. cooked chicken meat (canned is OK if just meat, salt and water)

1 qt. water + 2 c. chicken broth

1  oz. tomato paste

1 c. yellow squash, diced (about ½ med-large squash)

2 oz. yellow onion

2 oz. green bell pepper

1 oz. poblano pepper, seeded and chopped

1/2 tsp. chili powder

dash chipotle chile powder (smoky)

1 small Guajillo chile, seeded and chopped (these are very mild and found in most stores’ produce dept. dried, sold in a bag)

Dash cumin

1/4 c. heavy cream

DIRECTIONS:  Cut chicken meat up into small pieces.  If using canned meat, just break up the large chunks.  Put all ingredients but the cream into soup pot.  Bring to a boil and then lower heat and simmer until squash and all veggies are tender but not falling apart (about 15-20 minutes).  Turn heat to lowest setting. Now add cream and stir.  If you like, you can puree this soup with a stick blender or in small batches in your food processor. I think I like it better chunky myself.  That’s how El Mirador served theirs as well.  I’ve done it both ways though.

VARIATION:   Cut 1 corn tortilla into thin strips, bake at 350º until golden and garnish each bowl of soup right before serving.  Be sure to recalculate numbers below to add for this “carb-y” change.

NUTRITIONAL INFORMATION:  Serves 4, each serving contains:

283 calories, 15.1 g.  fat, 6.95 g.  carbs, 1.6 g.  fiber, 5.35 NET CARBS, 26.3 g.  protein, 780 mg sodium

Peggy’s Texas Chili

Peggy's Texas Chili

Since chili has to simmer quite awhile for the flavors to blend, I like to make big batches.  This recipe makes 8 large bowls.  The nutritional info is calculated with the can of Eden black soy beans, making the recipe as written unacceptable for Induction.  If you omit the beans, as many may prefer, this chili recipe is perfectly OK for Atkins Induction!  I’ve never had a die-hard Texas back away from my chili, so I hope you’ll give this one a try. 🙂

You non-bean chili folks, here’s one reader’s story I think you’ll appreciate:

It cracks me up every time I hear someone say that real Texas Chili doesn’t have beans and/or tomatoes in it. My granddaddy was a true old world cowboy, he did one of the last real cattle drives from South Texas up into Nebraska and I well remember him talking about the food that their “Texan” Cookie served and chili WITH beans was a mainstay on the trail. Tomatoes were added when available.

I use several different chile peppers in this recipe, but each has a distinctive flavor they bring to the chili, in my opinion.   Of course, you can change the peppers called for herein, if you can’t get some of them, but in doing so, you will definitely change the final flavor.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with  low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

Here are some pics of the peppers I use in my chili:

Ancho

Guajillo

INGREDIENTS:

Serrano

3 lb. ground beef

4 oz. onion, chopped

6 cloves garlic, minced

2   4 oz. cans chopped green chiles

1  10 oz. can tomatoes with green chiles (I use Rotel mild)

1  14.5 oz. can diced/crushed tomatoes, no-salt

3 c. water

1 T. chili powder (I use ½ Bolner’s Fiesta and ½ Chimayo pictured below right)

½ tsp. ancho chili powder (or ¼ dried ancho pepper, seeded, chopped) 

2 tsp. ground cumin

1  dried Guajillo chile pepper, seeded and chopped

1 Serrano pepper, seeded and chopped (or Jalapeno pepper)

2 tomatillos, skin removed and chopped

1 c. cilantro, chopped

1 oz. tomato paste

1  14.5 oz. can Eden Black Soy Beans with liquid (optional, OMIT for Induction)

DIRECTIONS: Over medium-high heat, brown meat and onion in large stew pot.  When done, add all remaining ingredients.  After the chili comes to a boil, reduce fire to lowest setting, cover tightly and simmer for 1-2 hours (the longer the better, so the tomatoes literally cook apart into the liquid).  Stir often to avoid scorching on the bottom of the pan.

NUTRITIONAL INFO: Makes 8 servings, each contains:  (these numbers include the optional beans, as I don’t care for chili without them)

540 calories, 32 g  fat, 10.6 g carbs, 4.73 g fiber, 5.87 g NET CARBS (less without the beans), 49.5 g protein, 935 mg sodium

Thai Chicken-Pumpkin Soup

Click to enlarge

When there’s a chill in the air I find myself wanting things made with pumpkin.  It’s also a time of year I love making new soup recipes.  For this delicious soup, I just need a couple things in my pantry.  I use Sam’s “Daily Chef” canned chicken meat as it only has chicken, salt and water in it.  No modified food starch or other junk ingredients.  I always have some homemade chicken stock in my freezer, so this is an easy lunch for me.  This soup came out quite tasty and it turns out it’s very nutritious, too.  I went for a Thai flavor today.  GOOD choice for my key ingredients!  This recipe isn’t suitable until you reach the nuts and seeds rung of Atkins Phase 2 OWL carb ladder.  It is perfectly suited to other Keto diets and Primal-Paleo as well.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.

INGREDIENTS:

1  15-oz. can pumpkin puree (do not use pumpkin pie filling!)

1  13.5-oz. can coconut milk

3 c. homemade chicken broth

¼ c. packed, chopped fresh cilantro

¼ tsp. salt

Dash black pepper

¼ c. green onion, finely chopped

1 tsp. Thai Red Curry Paste (or to taste)

1 tsp. coconut aminos or low-sodium soy sauce

½ tsp. Thai fish sauce (I use Thai Kitchen found at Walmart)

2 cloves garlic, minced

1  13 oz. can chicken breast meat (with broth)

Sprig of fresh cilantro or my 8-seed Spice Blend

DIRECTIONS:   Basically, place all ingredients into a large soup pot, stir well and bring to a boil and then lower heat.  Simmer for 15-20 minutes.  Although not absolutely necessary, use a stick blender to puree the soup if desired.

NUTRITIONAL INFO:  Makes five 1½ c. servings, each contains:

273 calories, 19.2 g  fat, 10.2 g  carbs, 2.6 g  fiber, 7.6 g  NET CARBS, 13.66 g  protein, 432 mg sodium

519 mg potassium, 97% RDA Vitamin A, 39% copper, 55% iron, 19% magnesium, 41% manganese, 22% niacin, and 21% phosphorous  (nice nutrient profile on this one)

Lobster Bisque

LbbsterLeekBisque

Whenever I buy lobster (which I often do at Christmastime), I invariably have a tail or two leftover, as I tend to overbuy by 2 tails to be sure I have enough for the number of people eating.  The lobster tails I bought this year were so large, the two leftover weighed in at 17 oz.  So I made one of my favorite lobster dishes for dinner tonight, Lobster Bisque.  I added the leek as an after thought, but it was actually quite good in it.  I had 1/3 of a huge head of cauliflower I needed to use up, so I cooked and pureed to add as thickener for my bisque.    Still had to use a bit of xanthan gum to get it as thick as I like.   If you want to trim the carb count on this, you could increase the lobster broth and decrease the cream, but I promise it won’t be as rich or good.  But that is certainly an option if you’re about out of carbs for the day.  One of the reasons the carb count is a bit high on this is that lobster itself has carbs!  This is not suitable for Induction unless you leave out the sherry and reduce the cream.  Sadly it just won’t be as good without it, but it’ll be OK :).  Those still on Induction would also need to reduce the cream to 1 c. and increase the stock to 4 cups.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in the cookbooks! Order your 5-volume set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php

INGREDIENTS:

16 oz. boiled lobster tail meat (4 small or 2 large tails), reserve 4 bites for garnish

4½ cups water

¾ leek, rinsed, sliced thin (optional, but quite good.  Green onion is a good substitute)

1/3 large head cauliflower, cooked

2 c. heavy cream (to cut calories & carbs, use 1 c. cream + 1 cup more seafood broth)

2 oz. tomato paste

3 oz. sherry (or white wine)

plan suitable thickener (I use ¼ tsp. xanthan gum)

1/2 stick ( 4 T.) unsalted butter

DIRECTIONS: Boil or steam cauliflower until tender.   Drain well and puree in blender or food processor.  Boil lobster tails in 4½ cups water for about 1 minute per tail oz. (4 minutes for small tails; 7-8 minutes for large tails). Reserve all stock for your bisque soup.  Remove lobster tails and pull meat from shells.  On cutting board, chop coarsely, reserving 6 bites for garnish.  I like to replace the shells back in the broth and simmer, with lid, for another 30 minutes to make the stock even richer from the oil and flavor in the shells.  Remove shells with slotted spoon when ready to proceed making the bisque. There should be about 4 c. lobster stock left in the pot if you simmer the shells an additional 30 minutes, but add water to make 4 cups total if not. Turn off heat from stock pot and discard shells.

In a skillet, saute the sliced leeks in the butter until tender.  Add to the stock pot over high heat.  Add all remaining ingredients, including the cauliflower puree to the stock pot and stir well to be sure you diffuse the tomato paste.  Once the mixture comes to a light boil, reduce heat to a simmer and cover.  Simmer for 20-30 minutes for flavors to develop.  Right before serving, thicken the bisque by lightly dusting your favorite thickener on the surface and stir it in, waiting a minute or two to let it develop.  Repeat 2-3 times, waiting a couple minutes between additions, and stop this process when desired thickness is achieved.  Ladle the bisque into serving bowls and garnish each with a chunk of lobster.  As you can see, I forgot to do the garnish the day I took this photo, but it does ad to the visual appeal. 😉

NUTRITIONAL INFO: Makes 6 servings, each containing:

221.3 calories, 10.53 g  fat, 9.98 g  carbs, 1.60 g  fiber, 8.38 g  NET CARBS, 19.2 g  protein, 615 mg sodium

 

Mexican Turkey-Squash Soup

mexican-turkey-squash-soupSometimes dishes I create evolve from what I have leftover or “open” in the refrigerator, especially soups.  I do like to use up leftovers promptly.  When I opened the fridge at 11:00, I saw half a can’s worth of Rotel tomatoes and green chilies, and a bag of leftover turkey meat we just thawed last night. So this soup was born from that.  Took about 30 minutes to cook.  We both loved the taste and it was very light yet satisfying.  You can, of course, use chicken meat in this recipe.  This recipe is a great way to use up some of your Thanksgiving turkey this year!  It is not suitable until you are well into Phase 2 Atkins at the legumes rung of the carb re-introduction ladder, but those on Induction can just leav the refried beans out.  It is suitable for other Keto diets, but not Primal-Paleo unless the re-fried beans are omitted.

Many delicious low-carb recipes like this can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS, by Jennifer Eloff and low-carb friends (me included).  Chef George Stella also brings you a wealth of delicious recipes you will love!  Order yours TODAY! from Amazon  or our direct order site: http://amongfriends.us/order.php. DISCLAIMER: I do not accept payment for this book promotion. I promote the books because they are great cookbooks anyone would be proud to add to their cookbook collection.

INGREDIENTS:

3 c. cooked turkey meat, chopped (I used 2c. white & 1c. dark)

4 c. homemade chicken broth

2 c. tap water

1   16-oz. can re-fried beans (omit if still on Induction)

1½ c. yellow summer squash, chopped  (1 medium)

3/4-1 c. Ro-Tel tomatoes with chilies (half of a 14-oz can)

4 oz. onion, chopped

½ tsp. each ground cumin and chili powder (or 1 tsp. taco seasoning)

½ dried, mild guajillo (or ancho) chile pepper, seeded & chopped

1 clove garlic, minced

Salt to taste (omit if broth has sodium)

1/4 c. cilantro chopped (omit if you’re not a fan)

DIRECTIONS:   Chop turkey into 3/4″ pieces.  Add turkey to a large soup pot and add broth, water and Rotel tomatoes.   Chop squash, onion and cilantro and also add to the pot.  Seed and chop the guajillo (or ancho) pepper and add to the pot, along with the taco seasoning and minced garlic.  Spoon the refried beans into the pot in small increments.  Turn on heat to high and bring to a boil.  Lower heat to medium, stir well to be sure beans have diffused into the broth and simmer for 20-30 minutes or until squash is just tender.    Spoon into bowls and garnish with chopped cilantro if desired.

NUTRITIONAL INFO:   Makes about 10 cups, each contains:

160 calories, 5.5 g fat, 8.30 g carbs2.53 g fiber, 5.97 g NET CARBS, 16.4 g protein, 329 mg sodium

 

Thai Turkey Soup

Thai Turkey SoupI roasted a turkey recently that was one of those “injected with up to 5% solution” because my husband picked it up for me and didn’t think to check.  Those are a bit sodium-laden for this sodium-sensitive girlie.  I froze the carcass for a pot of soup anyway thinking soup with no added sodium was do-able with it.   I made a soup with the meat off that carcass today for lunch that was SCRUMPTIOUS!  I used common Thai seasonings with the mild taste of coconut in the background as is so typical of so many of their soups!  You non-coconut fans or those allergic can sub in heavy cream instead, but I’d only use 1 cup since I find it richer.  You’ll want to recalculate your nutritional numbers for that or other changes.

I didn’t thicken this soup, but you could, with a plan-suitable thickener, if you wish.  Chicken can be substituted in this recipe for turkey, but the carcass will not yield as much meat for your soup, so plan on adding some cooked chicken meat to have a total of 3 cups.  Omit the wild rice if you’re still on Induction.  Wild rice is the lowest carb rice their is, which is why I am willing to occasionally put a very small amount in recipes for its nutritional value and texture, but that isn’t suitable until you get much closer to goal weight on the Atkins program.  This recipe would be OK for Keto diets and for Primal-Paleo if you just omit the rice).

Many delicious low-carb recipes like this can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS, by Jennifer Eloff and low-carb friends (me included).  Chef George Stella also brings you a wealth of delicious recipes you will love!  Order yours TODAY! from Amazon  or our direct order site: http://amongfriends.us/order.php. DISCLAIMER: I do not accept payment for this book promotion. I promote the books because they are great cookbooks anyone would be proud to add to their cookbook collection.

INGREDIENTS:

1 turkey carcass

10 c. tap water (or chicken/turkey broth, if available)

1 c. celery, chopped

2 oz. onion, chopped

1½ c. green cabbage, thinly sliced

2 oz. red bell pepper, slivered or chopped

3/4 c. cilantro, chopped

1 tsp. fresh ginger root, minced

2 cloves garlic, minced

1/2 tsp. Thai fish sauce (I use Thai Kitchen brand)

1 tsp. chili paste (I use Sambal Oelek)

1½ c. coconut milk (1 standard can)

¼ tsp. black pepper

¼ c. wild rice (omit for Induction and Primal-Paleo)

2 T. coconut oil

VARIATION:  1) Use chicken instead of turkey.  2) use fish stock and 3 c. cubed mild fish added last 10 minutes cook time in lieu of turkey.  3) Use heavy cream instead of coconut milk.

DIRECTIONS:  Place first 4 ingredients in a large soup pot.  I find breaking the carcass in half allows me to get one into my largest soup pot.  Add 10 c. water or broth, bring to a boil over high heat.  Reduce to a simmer and simmer 30 minutes so meat begins to pull away from the bones.  Remove carcass to a cutting board or your counter to cool.  Strip meat off the bones and chop to desired size.  The average turkey carcass will yield about 3 c. meat.  Put the meat back into the pot of broth and discard bones (unless you wish to freeze them to use in your next pot of bone broth for added flavor and nutrients. 🙂  Add all remaining ingredients to the pot (but the cilantro) and simmer for 45 minutes.  Add cilantro last and cook 3-4 minutes longer.  Thicken with your favorite thickener only if desired (I did not).  If serving for company, a sprig of cilantro to garnish is nice.

NUTRITIONAL INFO:   Makes twelve 1-cup servings, each contains:

149 calories, 9.46 g fat, 5.20 g carbs, 0.84 g fiber, 4.36 g NET CARBS, 11.6 g protein, 208 mg sodium

Escarole Sausage Soup

Click to enlarge

        Shown with my Flax-Whey Protein Bread

The only way I’ve ever had escarole before was raw added to salads.  Its curly leaves are very attractive in green salads, but I don’t find it has much flavor, if you want the honest truth.  But I decided to cook it in a soup today just to see what that was like.  This Induction suitable soup was what I came up with and it was very tasty.  But again, I don’t think by virtue of the escarole itself, but from all the other ingredients in the soup.  This recipe calls for pork broth, which I always have around as I save all broth from pre-baking pork ribs or pork butt roast before BBQ’ing.   But other broths can be used instead.  Serve with a slice of low-carb bread and butter and a nice green salad.  This recipe suitable for all phases of Atkins, Keto diets and Primal-Paleo as well.

Many delicious low-carb recipes like this one can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS, by Jennifer Eloff and low-carb friends.  Chef George Stella also brings you a wealth of delicious recipes you will love!  Order yours TODAY! from Amazon or our direct order site: http://amongfriends.us/order.php. DISCLAIMER: I do not accept payment for this book promotion. I promote them because they are GREAT cookbooks anyone would be proud to add to their cookbook collection.

INGREDIENTS:

8 oz. Italian sausage, crumbled and cooked (I use this: https://buttoni.wordpress.com/2009/07/13/italian-sausage/)

2 T. extra virgin olive oil

2 c. pork broth, my homemade has no-salt (chicken or beef is OK, but select no-salt or low-sodium)

4 c. water

7 oz. escarole, chopped, 1″ pieces

Curly Escarole

3 oz. onion, sliced

½ c. parsley, chopped

½ c. roasted red peppers (water pack), cut into slivers

1 large clove garlic, minced

Pinch oregano

¼ tsp. each of salt, black pepper, & crushed red pepper

DIRECTIONS:   In a large stew pot, crumble and cook the Italian sausage and onions in the olive oil until sausage is no longer pink.  Add the garlic, parsley, roasted red pepper, and all seasonings/spices.  Pour in the pork broth and water and bring to a boil.  Lower heat to a medium simmer and cook just until escarole is completely done (about 15-20 minutes).

NUTRITIONAL INFO:  Though a cup is pictured, this recipe makes 5 large bowls, each contains:

199 calories

15.24 g  fat

5.62 g  carbs, 2.26 g  fiber, 3.36 g  NET CARBS

9.9 g  protein

325 mg sodium

Cream of Broccoli Soup

Cream of Broccoli soup

I just love creamed soups and decided to make one from a head of broccoli today for lunch.   I usually make a broccoli and cheese soup that is a bit chunkier and cheesier tasting, but I was actually shooting for a creamy soup with less cheese taste.  II used water making my soup and it was delicious, but using homemade chicken broth will make it even tastier, if you have it on hand.  We actually liked the little bit of bite the optional Sriracha brings to the flavor profile and add that occasionally to soups.  This recipe is suitable for all phases of Atkins and Keto diets.  I don’t add salt to recipes with cheese, as there is so much sodium in most cheeses and I am very sodium sensitive.  If sodium is also an issue for you, you can always cut back on the cheese in this recipe.  🙂

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in the cookbooks! Order your 5-volume set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I am not paid for this book promotion nor for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.

INGREDIENTS:

20-oz. head of broccoli, cut into chunks

Water to cover nicely, (about 3-3½ cups)

¼ tsp. coarsely black pepper

½ tsp. onion powder

10 oz. shredded or sliced Cheddar cheese or a mixture of American Deluxe and Cheddar (I did the latter)

1 c. whipping cream

VARIATION:  Add 2 tsp. Sriracha chili sauce

DIRECTIONS:  Cut up broccoli into chunks, stems and all.  Place in a large soup pot.  Cover with water or homemade broth, if you prefer a richer soup.  Add salt, pepper, onion powder and stir.  Next add the Sriracha sauce (if using).  Bring to a boil and then lower heat to medium-low.  Simmer until the broccoli is quite tender and then remove from heat.  You can either process the broccoli in batches with a bit of the broth in your food processor/blender (do not over fill when pureeing hot foods!).  OR, if you own a stick blender, you can wait to do this step.  Add the processed broccoli back to the pot and place back over a very low fire.   Add the cheese, stirring to facilitate melting and blending.  If the fire is low enough, it should not stick to the bottom of the pot. Once the cheese appears to be fully melted, add the cream and stir until it slightly thickens.   Place your stick blender in the pot and pressing down on the broccoli chunks throughout the pot, begin to pulse/break them up a bit.  Then blend in a continuous blending motion throughout the soup mixture until you have a uniformly smooth mixture.  This creates a small bit of “foam” on the surface but that settles down with a few minutes of waiting and gentle stirring.   If not thick enough for you,  thicken with a light dusting or 2 (or 3) of xanthan gum (or your preferred thickener).   Thickening will tend to eliminate that “foaming” issue caused by the stick blender.  Serve with your favorite low-carb rolls or crackers. 🙂

NUTRITIONAL INFO:    Makes 6 large servings, each contains:

315 calories

26.4 g  fat

9.96 carbs, 2.49 g  fiber, 7.48 g  NET CARBS

11.86 g  protein

500 mg sodium (from all that cheese)

 

 

Zuppa Toscana

Creamy Italian Sausage SoupThis soup is similar to Zuppa Toscana at Olive Garden restaurants, but mine has diced cauliflower standing in for potatoes.  I tend to use ground pork rather than Italian sausage, as I can control spices and salt doing that.  You just need to add oregano, fennel and garlic really.  But you can certainly substitute in commercial Italian sausage if you prefer for convenience.  It will almost DOUBLE the sodium and increase carbs though.   Just be aware of that.  This soups is delicious and we both gave it a resounding thumbs up.  It will make the rounds at our house. 🙂

VARIATIONS:  Substitute 1/2 c. chopped parsley for the kale; substitute diced rutabaga for the cauliflower.

More delicious low-carb recipes can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS, by Jennifer Eloff and low-carb friends.  Chef George Stella also brings you a wealth of delicious recipes you will love!  Order yours TODAY! from Amazon or our direct order site: http://amongfriends.us/order.php

DISCLAIMER: I do not accept payment for this book promotion. I promote the books because they are GREAT cookbooks anyone would be proud to add to their cookbook collection.

INGREDIENTS:

6 slices bacon, cut into 3/4″ bits

12 oz.  lean ground pork, coarsely broken up to 1/2″ chunks

2 oz. onion, chopped

1 clove garlic, minced

1½ c. coarsely chopped kale (about 3 leaves after stemming)

3 oz. cauliflower, diced to ½”-3/4″ pieces

1 oz. pimiento (half a 2 oz. jar)

3 large mushrooms, sliced or cut however you like

4 c. homemade chicken broth (32 oz.)

1 c. water

1 c. heavy cream

Dash black pepper

Dash crushed red pepper

3-4 drops Tobasco hot sauce

¼ tsp. dried oregano leaves

½ tsp. fennel seed, crushed

DIRECTIONS:  In a large dutch oven over high heat, cook the bacon.  Add the pork, onion and garlic and saute until meat is no longer pink.  Lower heat to medium.  Add all remaining ingredients but the cream.  Simmer 5 minutes.  Add cream and simmer 5 more minutes.  Thicken with xanthan or gum if desired.   Serve at once.

NUTRITIONAL INFO:   Makes six 1-1¼c. servings, each contains:

356 calories

30.5 g fat

5.51 g carbs, 1.08 g fiber, 4.43 g NET CARBS

15.6 g protein

865 mg sodium

 

Crab-Pumpkin Bisque

Crab-Pumpkin Bisque

I love seafood and especially a good seafood bisque.  I had a cup of picked crab meat and some fresh-baked pie pumpkin to use up and decided to make them into a crab bisque that came out delicious!  So I thought I’d share it with my readers.  This recipe is suitable not suitable for Induction unless you omit the wine.  It is OK for all other phases of Atkins and Keto diets.  Not suitable for Primal or Paleo as it is dairy heavy.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS. She has collaborated with famous low-carb Chef George Stella and other wonderful cooks to bring you a wealth of recipes you will love! Some of my low-carb creations appear in each of the 5 volumes! Order yours TODAY! from Amazon or our direct order site: http://amongfriends.us/order.php

DISCLAIMER: By personal choice, I do not accept payment for this book promotion nor for the inclusion of my recipes therein. I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.

INGREDIENTS:

3 slices bacon, chopped

1/4 c. onion, chopped

1/4 c. celery, chopped

8 oz. softened cream cheese

1 c. pumpkin (preferably the fresh)

Dash each black pepper and cayenne pepper

½ c. dry white wine (use more stock if still in Induction)

2 c. seafood stock (or chicken broth)

1 c. water

½ tsp. my Seafood Spice Blend

8 oz. picked white crab meat

DIRECTIONS:  Brown bacon over medium-high heat.  Add onion and celery and saute until tender. Add white wine.  Add cream cheese and stir to blend.  Add the seafood stock and water.  Stir well.  Add pumpkin the spice blend, salt, pepper and cayenne.  Stir and lower heat to low.  Simmer for about 15 minutes.  Stir in crab and simmer 1-2 minutes longer only, or the crab will fall apart.  Serve at once with your favorite low-carb crackers.

NUTRITIONAL INFO:    Makes 6 large servings, each cup contains:

256 calories

21.2 g fat

4.86 g carbs, .63 g fiber, 4.23 g NET CARBS

10.7 g protein

550 mg sodium (use less cream cheese to lower this number)

 

Crawfish Etouffée

Click to enlarage

Crawfish Etouffée

Étoufée means “smothered or stewed” in French.  This popular Cajun dish is a classic example of slow cooking seafood to perfection.  There are as many étoufée recipes as there are gumbo recipes.  What the really good ones have in common is the very first step in the process……making the roux. The roux imparts a nutty, browned flour taste to the broth of this stew and if this step is bypassed, you will merely be making an ordinary fish soup with much less depth of flavor.

There is an art to making roux and knowing when to “kill” the browning action just short of burning it, which gives it an unpleasant, bitter taste.  If it burns, you just have to toss it out and start again.  I’ve burned it one time in hundreds of batches, so once you get the hang of it, it’s really quite easy to know exactly when to kill the browning action!

This Louisiana favorite has long been in my recipe files.  Had to tweak the roux making process to meet Atkins guidelines, but otherwise, my recipe is unchanged.  CarbQuick is only acceptable in OWL.  If you’re still on Induction, you could omit the roux process entirely (leaving out the CarbQuick) and at the end of cooking, thicken with successive light dustings of xanthan gum.  Won’t be as good, but OK if you crave this during Induction.  🙂

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS. She has collaborated with famous low-carb Chef George Stella and other wonderful cooks to bring you a wealth of recipes you will love! Some of my low-carb creations appear in each of the 5 volumes! Order yours TODAY! from Amazon or our direct order site: http://amongfriends.us/order.php

DISCLAIMER: By personal choice, I do not accept payment for this book promotion nor for the inclusion of my recipes therein. I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.

INGREDIENTS:

2 T. CarbQuick bake mix (I have since learned oat fiber works and for much lower carbs)

2 T. oil of your choice

1 c. chopped yellow onion

½ c. chopped green onion

1 c. chopped celery

1 c. chopped green pepper

2 cloves minced garlic

½ c. chopped parsley

4 coarsely chopped, seeded small Roma tomatoes

12 oz. crawfish tails

1½ c. seafood stock or chicken broth

1 tsp. my Seafood Spice Blend

¼ tsp. each salt, black  and cayenne pepper

½ stick butter

10 drops Tobasco to start (more to taste)

DIRECTIONS:  Chop the yellow onion, celery and bell pepper and have it at the ready by your stove.  I use my non-stick wok for this but any large skillet will do.  Heat oil and add CarbQuick.  Whisk constantly on high heat.    You want to brown the roux as dark brown as you can get it without it getting black (burned).  This can burn in the blink of an eye once it gets really hot, so absolutely DO NOT get distracted or walk away from the stove while making a roux!    The second it gets to a dark brown color, immediately dump the chopped vegetables in the pan to drop the temperature of the mix and halt further cooking.  Now you can relax and continue to put the dish together leisurely.

Place the half stick of butter in the pan and saute the veggies until the onion begins to get soft and caramelizes a bit.  When this is  for company, I have to confess I usually put a WHOLE stick of butter in this dish, but only the 1/2 is calculated in nutritional info below.  When onion is caramelized,  add all remaining ingredients  except the green onion.  This should be added just minutes before serving as you want in only partially cooked.  Cover and simmer on lowest heat about 1-2 hours.  You’ll know when it’s done, because it isn’t until it tastes good!  Add green onions, cook 5 minutes longer.    I like to dust with xanthan gum several times, stirring between each addition, to slightly thicken if the roux didn’t do the job. Serve in bowls like soup or stew, with a green salad and your favorite low-carb dinner rolls.

Traditionally this seafood stew is served with a big scoop of rice in the center (not allowed until the grain rung of OWL).  If you are already near or at goal weight, brown rice would be a healthy choice.

NUTRITIONAL INFO: Makes 4 servings, each containing:

290 calories

20.18 g  fat

13.88 g  carbs, 4.38 g  fiber, 9.50 NET CARBS (5.50 net carbs using oat fiber for the roux)

17.63 g  protein

approx. 700 mg. sodium

Texican Pork Stew

Texican Pork Stew

Texican Pork Stew

It was 53º here at 6 am when I walked my dog today.  It was invigorating (after a 98º high yesterday) and put me in the mood for chili.  But the hubs said “You can’t call what you’re making for lunch chili if you’re using PORK and SQUASH in it!”  Since pork was what was thawed, I compromised and called this creation a “stew” to keep him happy.  😉

It had a lovely flavor and boy, was it ever tasty!  This went together in under an hour, start to finish, too!  This lazy cook’s kind of recipe!  This is suitable for Phase 2 of Atkins.  Keto followers may want to omit the soy black beans to drop the carbs low enough.

Dipped up Ready to Eat!

Dipped up Ready to Eat!

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS. She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try. Several of my own creations appear in each of the 5 volumes! Order your set TODAY! (also available individually) from Amazon or our direct order site: http://amongfriends.us/order.php

DISCLAIMER: By personal choice, I do not accept payment for this book promotion nor for the inclusion of my recipes therein. I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.

INGREDIENTS:

1 T. bacon grease or oil of your choice

2 large pork chops, deboned and chopped coarsely (mine yielded 12 oz. meat)

3 oz. onion, chopped

1 small (2″) mild jalapeno, seeded, chopped

2 oz. poblano pepper (mild by definition), seeded, chopped

1 can mole Ro-Tel tomatoes with chiles, undrained

1½ c. homemade chicken broth  (used 1 c. broth + ½ c. baked chicken juices)

1 tsp. chili powder

Dash ground cumin

¼ tsp. chile de arbol powder (or ¼ tsp. more regular chili powder)

2 tsp. seeded and ground dried guajillo chile pepper (optional)

1 medium yellow squash, diced in ½-3/4″ pieces

1  can (15-oz) Eden soy black beans, drained (omit if still on Atkins Induction)

DIRECTIONS:  Brown the pork in the oil in a non-stick deep skillet.  Add the chopped onion, jalapeno and poblano peppers.  Stir fry with the meat until all is lightly beginning to brown.  Add the tomatoes, all spices listed and bring to a slow simmer.  Add the squash, cover with lid and let simmer stirring every 5-10 minutes until the yellow squash is just tender but still intact (about 30 minutes total.  Serve at once.  Pairs nicely with a lettuce and guacamole salad.

NUTRITIONAL INFO:   Makes 4 servings, each contains:

Without beans: 233 calories, 11.95 g fat, 8.65 g carbs, 2.52 g fiber, 6.13 g NET CARBS, 20.5 g  protein, 469 mg sodium

With beans: 271 calories, 13.5 g fat, 10.65 g carbs, 4.27 g fiber, 6.38 g net carbs, 23 g protein, 476 mg sodium

Stuffed Cabbage Soup

Stuffed Cabbage Soup

Stuffed Cabbage Soup

My husband and I disagreed on the name of this soup.   I voted for Stuffed Pepper Soup, as that taste was dominant for me; he voted for Stuffed Cabbage Soup, as that flavor was more dominant for him. What we DID agree on is that is was DELICIOUS!  I put way too much quinoa in mine and will cut back to the amount shown in the recipe below in future.  If you are still in the initial 2-week Induction phase, you need to leave out the quinoa altogether.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS. She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try. Even a few of my recipes are in each of the 5 volumes! Order your set TODAY! (also available individually) from Amazon or our direct order site: http://amongfriends.us/order.php

DISCLAIMER: By personal choice, I do not accept payment for this book promotion nor for the inclusion of my recipes therein. I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.

INGREDIENTS:

2 c. chopped cabbage

3 oz. chopped onion

1 can (1½ c.) diced tomatoes (no sugar added)

1 c. green bell pepper, diced coarsely

1/3 c. quinoa

3 c. beef bone broth

8 oz. diced cooked beef (I used leftover chuck roast)

DIRECTIONS:  Place all ingredients into a pot.  Simmer just until the quinoa is tender.  Add water if the liquid evaporates too much. Serve at once.

NUTRITIONAL INFO:   Makes 6 servings, each contains:

175 calories

8.7 g  fat

12.76 g  carbs, 2.35 g  fiber, 10.41 g  NET CARBS

11.7 g  protein

140 mg sodium

Pork and Cilantro Soup

Pork and Cilantro Soup

Pork and Cilantro Soup

This was a delicious surprise!  I always save all my pork broth (freeze it) when I roast a Boston butt or pork roast of any kind.  I also always save all the juices when I pre-bake country ribs in my roaster oven an hour that we plan to than smoke on the grill.  All that good juice just ends up in the pan and it makes WONDERFUL soups.  This one I created for our lunch today and it was incredibly delicious!  This would not be suitable for Atkins Induction unless you substitute diced yellow or calaba (Mexican zucchini) for the chickpeas.  Chickpeas, although carb-y, have little impact on blood glucose, so they are very healthy without negatively impacting those with insulin resistance like other legumes do.  This soup is well worth a try!  If you’re not a low-carber, I would double the chickpeas listed below.  😉

INGREDIENTS:

6 c. good, homemade pork broth

1 cup tap water

2 c. cooked pork meat, diced

3 Roma tomatoes, diced large

2 cloves minced garlic

1 cup chickpeas (I always use homemade, simply boiled in pure water, as they are lower in carbs than canned)

Dash chili powder

1/2 tsp. ground cumin

½-1 tsp. dried guajillo chiles, seeded and chopped coarsely (these are not hot)

¼ tsp. sea salt

1 c. (packed) cilantro, chopped coarsely

DIRECTIONS:  Add all ingredients but the cilantro to a soup pot and bring to a boil over high heat.  Lower heat to a simmer and cook for 20-minutes or until tomatoes are just softened.  Add cilantro and simmer 5-10 minutes longer.  Taste and adjust seasoning to your taste. Serve at once.

NUTRITIONAL INFO:   Makes 4 large bowls (about 1½ c. each).  Each bowl has:

295 calories

15.3 g  fat

13.87 g  carbs, 3.70 g  fiber, 10.17 g  NET CARBS  (less if you sub in squash for the chickpeas)

25 g  protein

427 mg sodium

Cream of Leek Soup

Cream of Leek Soup

Cream of Leek Soup

I had a huge leek I wanted to use up today and decided upon soup.  We just LOVE soup in the winter.  In fact, I’m pretty crazy about soups year ’round!  This one was quick and incredibly tasty.

Funny story on this one.  I hollered to the back side of the house today where my husband was hand painting his little lead toys.  “I’m trying a cream of leek soup today.  Do you want that or do you just want to make a sandwich?”  He answered “Sure!” because he loves my soups. I set about my task.

Well, we sat down at the table, he dipped his up, tasted it with a look of trepidation.  He said it was good, to which I replied, “I haven’t made Cream of Leek Soup in ages!”  He looked up, smiled and said “I thought you said we were having cream of WHEAT soup!”  He went on to say he thought that rather odd, but added, “You always make soups I like and I knew better than to question what you had chosen to serve.”  Not sure whether I feel complimented or insulted?  LOL   We pondered over the notion of “Cream of Wheat” soup, laughed a lot and wondered what that might actually taste like.  🙂

Anyway, this was truly delicious and on the table in 30 minutes flat!  This recipe is suitable for Atkins Induction phase, Keto diets and Primal fans.  Paleo followers will want to use coconut milk instead of the cream.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS. She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try. Even a few of my recipes are in each of the 5 volumes! Order your set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: By personal choice I am not paid for this book promotion nor for the inclusion of my recipes therein. I do so because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.

INGREDIENTS:

3 oz. bacon (about 3 slices)

3 c. leeks, diced, loosely packed (this was 1 large one)

3½ c. homemade chicken broth

1 c. water

1 c. heavy cream

¼ tsp. sea salt

1/8 tsp. black pepper

Dash of your favorite thickener if not thick enough for you

DIRECTIONS:  Brown the bacon in a 4 qt. soup pot.  Remove bacon to paper towel.  Crumble when cooled. Add the leeks to the hot bacon grease and stir-fry until they are tender (about 5 minutes).  Add the chicken broth and water.  Next add salt and pepper.  Bring to boil and lower to a simmer for 10 minutes to allow flavors to co-mingle.  Add the cream.  Either using a blender/food processor or stick blender, pulse/puree almost to a smooth cream.  The cream when whipped will likely thicken right up.  If not, dust in a wee bit of your favorite thickener and stir a few minutes to allow it to thicken on up.  I used a very light dusting of xanthan gum.  When it has thickened up, serve with some of the bacon crumbles on top.

NUTRITIONAL INFO:   Makes approximately six 1½ c. servings, each contains:

280 calories

23 g  fat

7.66 g carbs, 0.96 g  fiber, 6.70 g  NET CARBS

7.16 g  protein

239 mg sodium

 

Crawfish-Cod Chowder

Crawfish-Cod Chowder

Crawfish-Cod Chowder

This is a little chowder I put together for lunch today.  Had a little baby asparagus in the fridge and a half package of crawfish in my freezer leftover from a recipe last week.   Along with a couple fish filets also in the freezer, this went together nicely and quite quickly.  It’s delicious and quite filling.  This is suitable once you are out of the initial 2 weeks of low-carb Induction and for keto dieters.  Also suitable for Primal followers.  The wine makes it unacceptable for those still in Atkins Induction or for Paleo followers.  Omit the wine (or substitute coconut milk for the cream) and anyone can enjoy this recipe!

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS. She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try. Even a few of my recipes are in each of the 5 volumes! Order your set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I am not paid for this book promotion nor for the inclusion of my recipes therein. I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.

INGREDIENTS:

4 slices bacon, chopped

2 oz. onion, chopped

½ c. celery, chopped

1 c. asparagus, chopped

1 c. homemade seafood stock

2 c. homemade chicken stock

½ c. heavy cream

1/8 tsp. ground thyme

Dash each black and cayenne pepper

¼ tsp. salt

6 oz. cooked crawfish tail meat

12 oz. fish of your choosing (I use Swai or Cod), cut into bite-sized pieces

¼ tsp. xanthan gum or any plan-suitable thickener

DIRECTIONS:  Brown the bacon in a large soup pot.  When browned, add the onion, celery and chopped asparagus.  Saute until they are tender.  Add the seafood and chicken stock and bring to a boil.  Lower heat to a simmer.  Add all spices.  Simmer for 1o minutes for flavors to mingle.  While it simmers, coarsely chop the fish into 1/2″-3/4″ bite-size pieces. Add fish and crawfish to the pot.  Add the cream and stir/simmer just until fish is opaque and done.  Lightly dust your thickening agent over the soup surface as it is simmering and stir.  Allow time for it to slightly thicken.  Serve at once with a garnish of parsley or bits of red and green pepper if desired.

NUTRITIONAL INFORMATION:   Makes six 1½ cup servings, each contains:

247 calories

16.83 g  fat

2.23 g  carbs, .38 g  fiber, 1.85 g  NET CARBS

17.31 g  protein

354 mg sodium

Curried Carrot Soup

Curried Carrot Soup

Curried Carrot Soup

To have been so simple today’s lunch creation was so tasty!  I used 3 cans of carrots drained of all their water.  I really wanted to clear them out of my pantry.  If I could just get the hubs to stop buying canned veggies I’d be ever so happy, but he has incredible memory lapses when he’s at the store shopping alone.  I cooked a lovely chicken stew night before last and the leftover stock was so rich, that went into this soup pot with my carrots.  The spices below speak for themselves.  Carrots are not as low carb as some veggies, but I will consume them from time to time.  Not as high as you would think really.   This soup is suitable once you are out of the first two week Induction phase of Atkins or keto diets.  Primal followers can enjoy this but Paleo should sub in coconut milk for the cream, which would be very good I think.

INGREDIENTS:

3   15-oz cans of carrots, no salt added, drained (or 6 c. “loosely filled” fresh sliced carrots)

1 qt. (4 c.) rich chicken stock

1½ tsp. curry powder (any brand will do, I used “hot” but the soup wasn’t too spicy)

1 tsp. Garam Masala Spice Blend

½ tsp. sea salt

Dash black pepper

½ c. cilantro

½ c. heavy cream

DIRECTIONS:  Bring the stock to a boil. Add canned carrots.  If using fresh carrots, simmer them until very tender.  Add all other ingredients (but the cilantro and cream) as the carrots are simmering.  When the carrots are very tender, puree them with a stick blender.  If you don’t yet own one, you really ought to ask Santa for one if you do many pureed soups.  They are so cheap and so much nicer for pureeing right in your cook pot rather than pureeing in small batches in a blender or food processor and having to return each batch back into the soup pot.  Return all your pureed carrots to the pot. Stir in the chopped cilantro and cream and simmer for 1-2 more minutes.  Serve garnished with a cilantro leaf and a sprinkle of Garam Masala.

NUTRITIONAL INFO:    Makes seven 1-cup servings, each serving contains:

143 calories

8.27 g  fat

9.97 g  carbs, 2.91 g  fiber, 7.06 g  NET CARBS

4.8 g protein

238 mg sodium

 

 

 

 

Chickpea, Collard & Sausage Soup

Collards and Chickpea Soup

Chickpea Collard & Sausage Soup

I wanted to cook up a big pot of chickpeas today to have some in my freezer for convenience in making recipes that call for them.  I really don’t like to use the canned if I can avoid them.  I usually simmer 2 pounds at a time and then freeze them in 1-cup packages for use in other recipes like this soup.  They have a much lower glycemic index than most beans, but more importantly,  are so much lower in the actual glycemic load (impact on your blood glucose) than their canned cousins.  Clearly soy beans, lentils and chickpeas have the least deleterious effect on our metabolism.  So although chickpeas are quite carb-y, they are a healthy legume choice since they don’t make your blood sugar spike, perpetuating  any existing insulin resistance and metabolic syndrome.   I made this incredibly delicious soup for lunch today with some of these beans.  You can lower the carb count on this soup by using fresh cooked soy beans if you like.  This soup really isn’t suitable until you are nearly at goal weight as it is high in carbs with chickpeas..

Chart excerpt courtesy of Harvard Medical School.  Full food chart here:

Left Column=glycemic index; Right Column-glycemic load (impact on blood glucose); the 150 represents 100 grams or around 2/3 cup.

Left Column=glycemic index; Right Column-glycemic load  150 represents 150 grams  of food tested (approx. 2/3 cup)

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in each of the 5 volumes! Order your set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I am not paid for this book promotion nor for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.

INGREDIENTS:

2 links smoked sausage, sliced thinly (4″ links, about 4 oz.)

3 oz. onion, sliced

1 c. collard green leaves, sliced and stems removed

3/4 c. red bell pepper, coarsely chopped

4 c. clear homemade chicken broth

2 c tap water (or 2 c. more broth for richer soup)

2 tsp. Sriracha chile sauce (optional)

3 c. cooked chickpeas

Dash black pepper

DIRECTIONS:   Lightly saute the sausage in a soup pot over medium-high heat until done and it has given off its grease.  Add onion and cook until it begins to brown. Add chopped collard greens and red bell pepper.  Saute until they begin to wilt.  Add broth and water to the pot and bring to a boil.  Lower to a simmer and add Sriracha and black pepper.   Simmer until collards are done to your liking, or about 20 minutes.  Remove from heat and serve at once.  The sausage is salty enough we didn’t need added salt.  You may want to add some.

NUTRITIONAL INFO:   Makes 8 cups of soup, each cup contains:

214 calories

8.48 g  fat

19.37 g  carbs, 5.22 g  fiber, 14.15 g  NET CARBS (use soy beans for much lower carb count)

12.6 g protein

278 mg sodium

Cream of Celery Soup

Cream of Celery Soup

Cream of Celery Soup

A simple soup is often all I’m looking for at lunch time.  I occasionally fix myself a can of Cream of Celery Soup when I was growing up.  But that had lots of carbs and junky ingredients.  I’ve made a low-carb version that is much healthier.  This recipe is suitable for all phases of Atkins and Keto diets.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in each of the 5 volumes! Order your set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I am not paid for this book promotion nor for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS:

12 stalks celery, chopped coarsely (an entire small bunch)

Water to cover celery in a soup pot

2 c. homemade chicken broth

¼ tsp. salt

4 oz. softened cream cheese

1 c. heavy cream

1/8 tsp. glucomannan powder or your favorite thickener

VARIATION:  Add a light sprinkling of onion powder

DIRECTIONS:  Cut up the celery and add to a pressure cooker or large stew pot.  Cover with water and chicken broth.  Bring to pressure/boil, lower heat and cook/simmer until celery is tender or about 20 minutes (about 10 in a pressure cooker).  Bring down pressure and open pot slowly.  Replace on burner, add the glucomannan powder and using a stick blender, puree the celery in the broth.  If you don’t own a stick blender, transfer to a blender or food processor (DO NOT OVERFILL or it will rise and overflow).  Add glucomannan and pulse to puree and blend in the glucomannan to a smooth mixture.  Add back to the soup pot and stir in cream and cream cheese.  Simmer 2-3 minutes and serve with a salad or by itself.

NUTRITIONAL INFO:    Makes eight 1-cup servings, each contains

180.5 calories

16.8 g  fat

2.98 g  carbs, .96 g fiber, 2.02 g  NET CARBS

3.6 g  protein

175 mg sodium

 

 

Cream of Broccoli Soup

Cream of Broccoli soup

Cream of Broccoli soup

I just love creamed soups and decided to make one from a head of broccoli yesterday.   I usually make a broccoli and cheese soup that is a bit chunkier and cheesier tasting, but I was actually shooting for a creamy soup with less cheese taste.  II used water making my soup and it was delicious, but using homemade chicken broth will make it even tastier, if you have it on hand.  We actually liked the little bit of bite the Sriracha brought to the flavor profile and add that occasionally.  This recipe is suitable for all phases of Atkins and Keto diets.  I don’t add salt to recipes with cheese, as there is so much sodium in most cheeses and I am very sodium sensitive.  If sodium is also an issue for you, you can always cut back on the cheese in this recipe.  🙂

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in the cookbooks! Order your 5-volume set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I am not paid for this book promotion nor for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.

INGREDIENTS:

20-oz. head of broccoli, cut into chunks

Water to cover nicely, (about 3-3½ cups)

¼ tsp. coarsely black pepper

½ tsp. onion powder

10 oz. shredded or sliced Cheddar cheese or a mixture of American Deluxe and Cheddar (I did the latter)

1 c. whipping cream

VARIATION:  2 tsp. Sriracha chili sauce

DIRECTIONS:  Cut up broccoli into chunks, stems and all.  Place in a large soup pot.  Cover with water or homemade broth, if you prefer a richer soup.  Add salt, pepper, onion powder and stir.  Next add the Sriracha sauce (if using).  Bring to a boil and then lower heat to medium-low.  Simmer until the broccoli is quite tender and then remove from heat.  You can either process the broccoli in batches with a bit of the broth in your food processor/blender (do not over fill when pureeing hot foods!).  OR, if you own a stick blender, you can wait to do this step.  Add the processed broccoli back to the pot and place back over a very low fire.   Add the cheese, stirring to facilitate melting and blending.  If the fire is low enough, it should not stick to the bottom of the pot. Once the cheese appears to be fully melted, add the cream and stir until it slightly thickens.   Place your stick blender in the pot and pressing down on the broccoli chunks throughout the pot, begin to pulse/break them up a bit.  Then blend in a continuous blending motion throughout the soup mixture until you have a uniformly smooth mixture.  This creates a small bit of “foam” on the surface but that settles down with a few minutes of waiting and gentle stirring.   If not thick enough for you,  thicken with a light dusting or 2 (or 3) of xanthan gum (or your preferred thickener).   Thickening will tend to eliminate that “foaming” issue caused by the stick blender.  Serve with your favorite low-carb rolls or crackers. 🙂

NUTRITIONAL INFO:    Makes 6 large servings, each contains:

315 calories

26.4 g  fat

9.96 carbs, 2.49 g  fiber, 7.48 g  NET CARBS

11.86 g  protein

500 mg sodium (from all that cheese)

 

 

Chicken-“Potato”-Kale Soup

Chicken-"Potato"-Kale Soup

Chicken-“Potato”-Kale Soup

This lunch creation this week was just scrumptious.  My husband had to admit (although he was expecting to not like the daikon) this soup really tasted like it had potatoes in it.  The daikon radish doesn’t taste at all like radish when it is simmered in soup.  Be sure to try it in your next soup, stew or seafood chowder.  You’ll just be amazed!  This recipe is suitable for all phases of Atkins and Keto diets.  It is not suitable for Primal-Paleo.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS:

2 c. chicken broth, preferably homemade

1 c. chopped kale leaves (ribs removed)

½ c. green onion, chopped

1 c. cubed daikon radish (Japanese radish)

½ c. celery, chopped

Dash each salt and pepper

2 c. water

1/2 recipe my homemade low-carb Condensed Cream of Chicken Soup

1  13 oz. can chicken breast with juices

½ c. heavy cream

DIRECTIONS:  Make up the Cream of Chicken Soup recipe. Portion out half for this recipe and store rest in the fridge, covered, for up to a week.  Cut up all the vegetables as indicated above. Place all but the last 3 ingredients in a medium-large 4 qt. soup pot.    Bring to a boil and them reduce heat to a simmer.  Cook until veggies are just tender.  Add the chicken meat (and juices), breaking up the meat a bit as you add it to the pot.  Add the 1/2 recipe of the condensed soup next.  Stir to blend.  Add the cream last.  Simmer a couple minutes and serve.

NUTRITIONAL INFO:  Makes 9 cups of soup or six 1½ c. servings.  Each serving contains:

345 calories

26 g  fat

6.6 g  carbs, 1.33 g  fiber, 5.27 g  NET CARBS

4.16 g  protein

656 mg sodium

 

Condensed Cream of Chicken Soup

Condensed Soup for recipes that can also be diluted for ready-to-eat soup!

Condensed Soup for recipes that can also be diluted for ready-to-eat soup!

I just LOVE Jennifer Eloff’s Condensed Cream of Mushroom Soup recipe.  It’s a no-cook food that I can whip up fast when I need a casserole or recipe “binder.” Well, I was wanting a Condensed Cream of Chicken version this week and thought I had seen one on her site before.  So I went to grab a copy and lo, despite much searching there, alas, I did not find one!  Maybe I just imagined seeing it there, or saw it elsewhere.     Sooooo, I took the mushroom version, omitted the mushrooms and subbed in canned chicken.  I made a couple other changes and VOILA!  A very tasty condensed soup that rivals what comes in the Campbell’s can, and ever so much healthier!

The recipe made exactly 21 oz. or 2 cups, so it is equivalent to two cans of condensed soup and can be used in recipes you have that call for 1 can of soup!  How’s THAT for convenient?  Only thing is this should not be frozen or the cream cheese will break down.  Just whip it up in your food processor or blender right when you need it.  Any leftovers can be stored for probably up to a week in the fridge.  If you choose to make this up as soup, this undiluted soup should be diluted 1 for 1 with water:  1 cup undiluted + 1 c. water or broth = 2 cups finished soup.  This entire recipe, diluted with 2 cups of liquid (5o:50) will yield 4 c. finished soup or four 1-cup servings ready to eat.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

INGREDIENTS:

4 oz. cream cheese, softened

½ cup heavy cream

2 T. hot water

1 chicken bouillon cube (or 2 T. homemade broth reduced to be VERY concentrated with chicken fat)

1 T. olive oil

Dash onion powder

¼ tsp. xanthan gum or glucomannan powder (to thicken)

2 drops liquid sucralose (optional)

1  13-oz can chicken meat, undrained (Daily Chef at Sam’s chicken in water & salt only)

DIRECTIONS:   Place all ingredients in food processor or blender but the chicken.  Process until smooth.  Add chicken with its liquid and pulse a few times to chop and blend.  Scrap out into 2 storage contains equally.  There will be 10.5 oz. in each. Cover and refrigerate if not using immediately.  Keeps about a week in the fridge.  DO NOT FREEZE!

NUTRITIONAL INFO:  Makes two 10.5 oz. soup cans worth of condensed (undiluted soup). Each “can” worth of my undiluted soup (half the recipe) contains:   660 cals., 52 g fat, 8.1 g carbs, .65 g fiber, 7.45 g NET CARBS, 5.9 g  protein, 1392 mg sodium.

NOTE:  If reconstituted with water or broth this recipe will make four 1-cup servings of reconstituted, ready-to-eat cream of chicken soup.  You should dilute with 50:50 water or plain chicken broth.  Each 1-cup serving of soup contains:  330 calories, 26.2 g  fat, 4.0 g  carbs, .3 g  fiber, 3.7 g  NET CARBS, 2.9 g  protein, 696 mg sodium.

Down on the Bayou ♫♫ Cajun Soup

Click to enlarge

Click to enlarge

I found myself humming the Credence Clearwater Revival (Crosby, Stills, Nash & Young) hit “Born on the Bayou” when I started to cook this soup yesterday and quickly went and popped the tape into my player.  I was quite fond of Credence in college.  I just LOVE their rendition of this particular song.  I was really just trying to use up a leftover chicken breast and a half bag of crawfish tails in my freezer and seeing the German brats on the refrigerator shelf right by the chicken, well….. I immediately thought of a Cajun concoction.  This creation is where that thought took me.

The final soup WAS DELICIOUS!  It has been so cold lately, soup is exactly the right kind of lunch these days.  The beans make this meal a little carb-y, but you could omit those for a lower net carb count (or if you’re on Atkins Induction.  But considering how many vegetables it has, it’s not surprising it’s a bit carb-y.  As written, this is not suitable until you reach the legume rung of the carb re-introduction ladder of the Atkins plan.  Get a load of the nutritional stats on this recipe!  A bowl of this delicious soup is worth every single carb nutrition-wise!  I’ll definitely be making this one again!

More delicious low-carb soup recipes and lunch ideas can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (also available individually) from Amazon or here: http://amongfriends.us/order.php

DISCLAIMER: By personal choice, I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS:

¼ c. olive oil

1/3 c. oat fiber

2 oz. onion, diced

1 c. celery, diced

½ c. green bell pepper, diced

½ c. chopped parsley

¼ c. unsalted butter

8 oz. skinless chicken breast, cut into bite-sized pieces

4 oz. lean smoked sausage, sliced (I used a German Bratwurst)

1 c. frozen crawfish tail meat (or shrimp)

1 tsp. my Seafood Spice Blend

Dash each salt and pepper

1 T. rice vinegar

1½ c. seafood (or chicken) stock (I used homemade lobster stock)

½ tsp. Sriracha chile sauce

1½ c. no-salt diced canned tomatoes

1 c. canned canellini beans, drained (or navy beans)

Dash each salt and pepper

DIRECTIONS:  Heat olive oil over high heat in a large non-stick pan.  Add the oat fiber.  Whisking constantly, allow the two to blend and brown to a golden maple syrup color (this is making a sort of roux).  Add the diced vegetables to cool the roux.  Add the butter now and saute until the vegetables are softening. Add the parsley and chicken and saute, stirring, until the chicken is no longer pink. Lower heat a bit and add all remaining ingredients but the beans.  Simmer for 15-20 minutes on low.  Add the beans, stir and serve at once with your favorite low-carb bread or crackers.

NUTRITIONAL INFO:   Makes 6 servings, each contains:

328.7 calories

21.6 g  fat

15.5 g  carbs, 7.95 g fiber, 7.55 g  NET CARBS

23.3 g  protein

550 mg sodium

463 mg potassium

17% RDA Vitamin A, 22% B6, 44% B12, 32% C, 15% E, 27% copper, 31% iron, 10% magnesium, 13% manganese, 47% niacin,  28% phosphorous, 12% riboflavin, 36% selenium, 7% thiamin, 12% zinc

Tex-Mex Beef Bone Broth Soup

Click to enlarge

Click to enlarge

Bone broth is so very good for you!  I make it, freeze it and use it at every opportunity in my cooking.  I like to collect my grass-fed beef bones in a large plastic bag in the freezer.  Then when I have a big batch, I make extra rich bone broth from them.  I happened to have  1½ quarts of made-up broth in my freezer today and decided it was a good day for soup for lunch.   I didn’t add too much to the pot…just a few vegetables and some leftover grass-fed brisket that was also in the freezer.  I tossed in a couple things to spice it up and VOILA!  Another delicious, hearty soup for a chilly winter day.  This soup is suitable for all phases of Atkins, Keto diets and Primal-Paleo as well.

INGREDIENTS:

1½ qts. (6 cups) beef bone broth

1 c. rich, beef gravy (I used some leftover made from chuck roast pan drippings)

8 oz. cooked beef chuck or brisket, diced (I used grass-fed brisket)

½ c. Rotel tomatoes with green chilies

1 c. diced tomatoes (I used no-salt canned)

3 stalks celery, chopped

2 small carrots, chopped

4 T. my chimichurri sauce:  (or 2 T. each fresh parsley, cilantro and minced jalapeno pepper)

½ tsp. blend of your favorite chili powder blend (I used a blend of smoky chipotle, guajillo and ancho)

2 cloves garlic, minced

Dash each salt and coarse black pepper

DIRECTIONS:   Place all ingredients in a large soup pot and bring to a boil.  Simmer for at least 1 hour to cook vegetables tender and to blend the flavors together.  Serve with your favorite low-carb crackers.  I served mine with my new Almond-Arrowroot Crackers.

NUTRITIONAL INFO:   Makes 6 large bowls (about 1-1¼c. each).  Each serving contains:

228 calories

14.5 g  fat

6.01 g  carbs, 1.61 g  fiber, 4.4 g  NET CARBS

16.4 g  protein

262 mg sodium

199 mg potassium

23% RDA Vitamin A, 13% B6, 127% B12, 9% C, 7% calcium, 14% copper, 52% iron, 5% magnesium, 37% manganese, 42% niacin, 21% phosphorous, 25% riboflavin, 38% selenium, 5% thiamin, 62% zinc

Chicken-Sausage Pho Soup

Click to enlarge

Click to enlarge

I’ve been wanting to try my hand at Vietnamese Pho as I’ve heard so much about it.  The pictures always look divine!  Today the ingredients just seemed to be lined up on the top shelf of the refrigerator:  1 cooked chicken breast, a red bell pepper, and some calabacita squash (Mexican Zucchini).  I think it was meant to be.   VOILA! my lunch pictured above went together in about 10 minutes.  It was simply delicious!  Although not exactly traditional Pho, this healthy, low-carb version  is suitable for Atkins Induction, Keto diets, Primal and Paleo as well.

VARIATION:  You could substitute shiritaki tofu noodles for the calabacita squash and lower the carbs even more!

INGREDIENTS:

8 oz. cooked chicken breast, shredded

2 oz. breakfast sausage, browned

6 oz. calabacita (or zucchini) squash, cut into noodles

2 green onions, chopped

1/3 c. fresh cilantro

2 oz. red bell pepper, chopped

3 c. chicken broth (I use homemade)

4 T. unsalted butter

1 tsp. sriracha chili sauce

1 tsp. minced fresh ginger root

1 large clove garlic, minced

1 tiny splash of fish sauce

DIRECTIONS:  Cut the calaba squash into “noodles” either with a Noodler-type tool or a julienne peeler.  Set noodles aside for now.  Brown the sausage in a soup pot.  Add shredded chicken and all other ingredients, including the calabacita “noodles”.  Simmer just until the noodles are slightly soft but not disintegrated into the broth (about 5 minutes).  Serve with extra sriracha sauce at the table for those who like to spice things up!  Salt to taste and ENJOY!

NUTRITIONAL INFO:  Makes 4 servings, each contains:

326 calories

21 g  fat

4.22 g  carbs, 1.27 g  fiber, 2.95 g  NET CARBS

500 mg sodium

527 mg potssium

19% RDA Vitamin A, 36% B6, 16% B12, 8% C, 23% copper, 19% iron, 13% magnesium, 84% niacin, 33% phosphorous, 26% riboflavin, 36% selenium, 16% thiamin and 17% zinc

Ham-Blackeyed Pea Soup

Click to enlarge

Click to enlarge

This is a soup I’ve made for several years now and it comes out consistently tasty even when I don’t measure a single ingredient that goes into the pot.  There’s just something magical about the flavors in this soup.  The ingredients and flavor additives just seem to be a marriage made in Heaven!  There are more vegetables in this than meat, so compared to my other soup recipes, this one’s a little carb-y, but worth every single carb in flavor and nutrition it yields!  This is not suitable for Induction unless you omit the peas.  It will work well in a Keto diet if you use soy black beans, as well as Primal-Paleo if you use a more plan-appropriate vinegar.  You can lower the per serving carb count on this soup by about 4 net carbs if you substitute soy black beans for the blackeyed peas, but the flavor will not be quite as good in my opinion.

INGREDIENTS:

1 meaty ham bone

3 c. homemade chicken, pork or beef broth (I’ve used them all successfully)

2 c. diced cooked ham (from the bone above)

1  15-oz can diced tomatoes, no salt added (about 1¼ c., or 3 diced fresh Roma tomatoes)

2 large stalks celery, chopped

3/4 c. red bell pepper, chopped

4 oz. onion, chopped

3 cloves garlic, minced

1 c. parsley, chopped (loosely packed)

Dash black pepper

½ tsp. ground thyme

½ tsp. my Seafood Spice Blend

¼ c. vinegar (rice wine vinegar is what I use, but red wine vinegar or balsamic are suitable choices)

1 tsp. Sriracha chili sauce (or sub in 5-10 drops Tobasco or other favorite hot sauce)

3/4 c. frozen cut green beans, chopped a bit more (or cut okra)

1 15-oz can blackeyed peas with their liquid (also known as cowpeas)

DIRECTIONS:  If you own a pressure cooker, that works wonderfully here.  It will see to it this soup is ready to eat in about 20 minutes.  If you don’t own one, you will need to cook your soup a little longer in order for the tougher vegetables to get completely tender. You don’t want crunchy veggies in soup.

Place the first 8 ingredients (through the garlic) into a pressure cooker, bring the pot to pressure on HIGH heat, then reduce and pressure cook for 10 minutes according to your cooker’s instructions.  If using a regular soup pot, you’ll need to simmer about 30 minutes.  Remove and bring down pressure in your pressure cooker quickly by running cold water over the top of the cooker until pressure button goes down.  Remove lid carefully to avoid a steam burn.  Using a pair of tongs, remove the ham bone to a cutting board, cool a few minutes.  Trim off all lean meat and dice.  Save the fatty/cartilage pieces for your dog or cat!  It’s real good for them and they love it so!  I usually get about 2 c. diced meat off my ham bones and that’s what my bone again yielded today.  Place the diced meat back into the soup pot and turn heat to low.  Add all remaining ingredients listed above, stir well and simmer 5 minutes longer.  Serve at once and ENJOY!  Leftovers will freeze well.

NUTRITIONAL INFO:  Makes 5 servings, each contains:

186 calories

5 g  fat

17.46 g  carbs, 4.18 g  fiber, 13.28 g  NET CARBS (about 9 net carbs if made with soy black beans)

17.6 g  protein

1160 mg sodium  (most of it is coming from the ham)

853 mg potassium

18% RDA Vitamin A, 28% B;6, 15% B12, 72% C, 9% calcium, 27% copper, 39% iron, 17% magnesium, 21% manganese, 38% niacin, 37% riboflavin, 25% selenium, 47% thiamin, 28% zinc

Chicken Asparagus Soup with Dumplings

Click to enlarge

Click to enlarge

It seems like no matter how much fresh asparagus I cook, there are always some spears leftover. This soup is a GREAT way to use a few spears of leftover asparagus.  Wonderful for a cold winter day or to nurse a bad cold.  Using canned chicken and having some of my little dumplings in my freezer as well, this was ready in just about 15 minutes flat!  It was delicious!  This recipe is suitable for Atkins Phase 2 OWL and Keto diets.  It is not suitable for Primal-Paleo unless the dumpling are omitted.  This is a very nutritious soup as well as being a very good one!

More delicious low-carb soup recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS. She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try. Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (also available individually) from Amazon or here: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein. I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.

INGREDIENTS:

1  13-oz can of canned chicken breast, shredded

8 thin fresh asparagus spears, cut into ½” pieces

2 c. homemade chicken broth

¼ tsp. onion powder

½ recipe my Dumpling dough  (or you can sub in well-rinsed shirataki tofu “penne” noodles)

Salt and black pepper to taste

DIRECTIONS:  Open can of chicken and shred (with the broth) in a medium soup pot.  Add the broth, onion powder and asparagus.  Bring to a boil and reduce to a simmer.  Make the dumpling dough by that recipe’s instructions.  Form into ½” balls you roll up in your palms.  You will use only half of the dumplings in this soup, so bag up the rest and store in your refrigerator for another use.  They freeze nicely, too. Drop your small dumplings into the gently simmering broth, cover and cook exactly 7 minutes.   DO NOT LIFT THE LID during this 7 minutes. The dumplings will have slightly thickened your broth for you and the asparagus should be fully done now. Remove from heat, season with salt and pepper to taste and serve.

NUTRITIONAL INFO:   Makes two 1½c. servings, each contains:

448 calories

19 g  fat

7.75 g  carbs, 4.90 g  fiber, 2.85 g  NET CARBS

56 g  protein

490 mg sodium

654 g  protein

15% RDA Vitamin A, 36% B6, 77% B12, 8% E, 35% copper, 49% iron, 16% magnesium, 62% niacin, 53% phosphorous, 41% riboflavin, 73% selenium, 14% thiamin, 65% zinc.

Thai Chicken-Pumpkin Soup

Click to enlarge

Click to enlarge

When there’s a chill in the air I find myself wanting soup for lunch.  But alas, there are absolutely NO leftovers in the refrigerator today.  OH MY!!  That almost never happens!  So I then turned to the pantry for ideas.  My stockpile of pumpkin caught my eye and there sitting right beside all the cans of pumpkin was a can of coconut milk.  I grabbed it, a can of pumpkin, a can of chicken breast meat, walked over to my freezer and took out two small jars of homemade chicken stock and went from there.  The final soup came out quite tasty and ends up it’s very nutritious, too.  I went for a Thai flavor today.  GOOD choice for my e key ingredients!  This recipe isn’t suitable until you reach the nuts and seeds rung of Atkins Phase 2 OWL carb ladder.  It is perfectly suited to other Keto diets and Primal-Paleo as well.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.

 

INGREDIENTS:

1  15-oz. can pumpkin puree (do not use pumpkin pie filling!)

1  13.5-oz. can coconut milk

3 c. homemade chicken broth

¼ c. packed, chopped fresh cilantro

¼ tsp. salt

Dash black pepper

¼ c. green onion, finely chopped

1 tsp. Thai Red Curry Paste (or to taste)

1 tsp. coconut aminos or low-sodium soy sauce

½ tsp. Thai fish sauce

2 cloves garlic, minced

1  13 oz. can chicken breast meat (with broth)

Sprig of fresh cilantro or my 8-seed Spice Blend

DIRECTIONS:   Basically, place all ingredients into a large soup pot, stir well and bring to a boil and then lower heat.  Simmer for 15-20 minutes.  Although not absolutely necessary, I used my stick blender to puree the meat up a bit for a smoother soup.

NUTRITIONAL INFO:  Makes five 1½ c. servings, each contains:

273 calories

19.2 g  fat

10.2 g  carbs, 2.6 g  fiber, 7.6 g  NET CARBS

13.66 g  protein

432 mg sodium

519 mg potassium

97% RDA Vitamin A, 12% B6, 8% C, 39% copper, 55% iron, 19% magnesium, 41% manganese, 22% niacin, 21% phosphorous, 16% riboflavin, 6% selenium, 8% thiamin, 10% zinc

Crawfish-Clam Chowder

Click to enlarge

Crawfish-Clam Chowder

I made a lovely seafood chowder today with a handful of crawfish I had leftover in the fridge, and a large can of baby clams.  Using my last zucchini in the house for the “potatoes” in my chowder, the marriage of flavors in this soup was meant to be.  It came out VERY tasty and its extremely nutritious. Just get a load of the macro stats below!  That is NOT a mistake on the B12.  Clams are just so good for you.  My hubby was not home today, so there is enough leftover for us to have for lunch tomorrow when he gets home.  He’s going to really like this one!  This is suitable for all phases of Atkins and Keto diets.  It is not suitable for Paleo but Primal folks who eat a little dairy once in awhile can enjoy this.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.

INGREDIENTS: 

2 T. unsalted butter

10 oz. zucchini, diced

1 oz. onion, sliced

4 oz. crawfish tails

1 10.5-oz can of whole baby clams with their clam juice

¼ tsp. my Seafood Spice Blend

Dash each garlic powder and black pepper

¼ c. heavy cream

2 c. homemade seafood stock (I always boil my shrimp shells for mine and freeze)

1  4-oz can mushrooms, drained

½ c. shredded Cheddar cheese

3″ green onion, minced fine (for garnish)

DIRECTIONS:  Melt butter in medium soup pot.  Saute onion until it begins to soften.  Add zucchini and saute until just tender-crisp. Add spices, cream, crawfish and clams with their juice, the seafood stock (you can use chicken stock if you do not have any), mushrooms and Cheddar cheese.  Lower heat to medium and allow the cheese to melt, stirring often to prevent it from burning on the bottom of the pan. Cheddar does not melt easily in liquid.  Allow cream to thicken up a few minutes or you can thicken (if desired) with your favorite thickener.  Serve piping hot with a sprinkle of green onion on top for garnish.

NUTRITIONAL INFO:  Makes four 1-cup servings.  Each contains:

285 calories

17.3 g  fat

11.35 g  carbs, 2.42 g  fiber, 8.93 g  NET CARBS (clams are a bit carb-y)

22 g protein

350 mg sodium

Pork-Sweet Potato Curry Soup

Click to enlarge

Pork-Sweet Potato Curry Soup

As with most of my soups, this one was again a result of leftovers I needed to use up.  And as always, it came out delicious.  I had a lot of lean pork shoulder I whittled off a bone for my foundation.  I had two smallish baked sweet potatoes in the refrigerator.  I always have homemade pork stock on hand in my freezer, as I save broth from all roasted pork.  Then I just started adding ingredients I know to be delicious in Indonesian curries and this was my final result.  We both gave this one a two thumbs up.  At first I wasn’t going to puree it, but am sort of glad I decided to do so, as it smoothed out the chunks of sweet potato that were resistant to uniform dispersal in the broth.  This soup is not suitable until Atkins Pre-Maintenance or Maintenance.  It is perfectly suited for Paleo and Primal diners.  You can reduce the carbs a bit (4.74 net carbs) by using only 1 small sweet potato or about 1/3 c. flesh.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS:

2 oz. sliced onion

1 T. coconut oil

1 lb. cooked, lean pork, chopped

1/2 tsp. fresh ginger root, minced

1 clove garlic, minced

1/2 tsp. ground coriander

1/4 tsp. ground cumin

1/2 tsp. dried lemon grass (or 1 small stem fresh, chopped, if available)

1/4 tsp. salt

Dash black pepper

1  13.5-oz. can coconut milk

3 c. homemade pork (or chicken) broth

2 c. water

1/4 tsp. Thai red curry paste

2 small baked sweet potatoes (about 3/4 c. flesh yield) [use less to lower carbs]

1/2 c. fresh cilantro, chopped

DIRECTIONS:   Bake the sweet potatoes until done.  Heat coconut oil in a large soup pot and saute union until it begins to brown.  Add garlic and pork and saute a couple minutes.  Split the sweet potatoes with a knife.  Using a fork, mash the flesh and scoop it out and add to the soup pot.  Add to the pot the following:  garlic, ginger, all spices, lemon grass, coconut milk, broth, water and Thai curry paste (if using).  Stir well.  Bring to a boil, lower to a simmer and cook about 5-10 minutes to allow flavors to meld.  Add cilantro and cook 1-2 minutes.  Using either a stick blender, or transferring to a blender in small batches, pulse a couple times to reduce to a not-quite-smooth soup.  Serve garnished with a 1-2 cilantro leaves and serve.

NUTRITIONAL INFO:   Makes six  1¼-cup servings, each contains:

294 calories

20 g  fat

6.73 g  carbs, .45 g  fiber, 6.33 g  NET CARBS

21 g  protein

262 mg sodium

 

Potato Hack Soup (Dairy Free)

Click to enlarge

Click to enlarge

Let me say right up front this soup is NOT SO LOW CARB!  But it is dairy-free, so  when you just have to have REAL potato soup but are avoiding dairy, or just don’t want a low-carb cauliflower imitation, for whatever reason (special diet or allergies), this one really “scratches that itch”. I created this recipe for those that follow the Potato Hack diet (which I tried for a brief period in my life).  It has just 11.74 net carbs per serving yet keeps the calories and fat low.  To compare, my Cauliflower Soup has 6.35 net carbs per serving, but you pay a price in the cream it contains.  And best of all, this soup is just as delicious and even easier to make!   If you’re already at goal weight and can afford the calories and carbs for the additions, by all means, a little butter, heavy cream and maybe a pinch of Chef Emeril Legasse’s famous spice blend will “kick this up a notch” nicely and enhance the final soup.    Because I use an immersion/stick blender, the potato peelings can be left on so as to not lose the nutrients to be had therein.  They are dispersed so finely from the pureeing, you won’t even realize they are in the soup!  Same for the green onion.

This recipe is not suitable until you are nearly at goal weight, or the starchy vegetable rung of the Atkins Phase 2 OWL carb ladder.  This soup is perfectly OK for Primal-Paleo diners.

INGREDIENTS:

24 oz. white potatoes (about 8 small), washed but do not peel

4 c. tap water

1 c. homemade chicken broth (chilled and fat removed)

2 large green onions, chopped

Dash each sea salt and black pepper

DIRECTIONS:  Wash and cut up the potatoes.   Place them in medium-large soup pot.  Add 4 c. water (more if potatoes are not fully covered). Add 1 c. homemade 99% fat-free chicken stock for flavor (I chill mine and scoop off all fat off the top).  Bring potatoes to boil in the water/stock mixture. Add salt and pepper and lower to a medium boil.  While they cook, clean and coarsely chop the green onion.  Once the potatoes are tender when a knife is inserted into them, using an immersion blender (or food processor or blender) puree the potatoes and liquid until smooth.  Add onion and pulse some more.  Serve at once.

NUTRITIONAL INFO:  Makes eight 1-cup servings, each contains:

62 calories

.16 g  fat

13.95 g  carbs, 2.21 g  fiber, 11.74 g  NET CARBS

1.68 g  protein

16 mg sodium

364 mg potassium

24%  RDA Vitamin C, 13% copper

Duck-Crawfish soup

Click to enlarge

Click to enlarge

This soup actually came about from leftovers.  I made Cajun Crawfish on “Pasta” earlier this week and had 3/4 c. leftover:  https://buttoni.wordpress.com/2013/03/22/cajun-crawfish-on-pasta/.  I also roasted a duck and had 1 c. meat leftover (plus another ½ c. tidbits of meat stripped from the stewed carcass I used to simmer down for a batch of duck stock): https://buttoni.wordpress.com/2013/03/25/oven-roasted-garlic-duck/.  And I had just a bit of sausage leftover in my open package in the fridge. All these ingredients made a wonderful soup that was very gumbo-like.  I didn’t start out with a roux, so I would never call this a classic “gumbo”, but the flavor of the final soup was still quite good.    This dish is suitable for all phases of Atkins and Paleo-Primal as well.

INGREDIENTS:

1½ c. cooked duck meat, chopped coarsely

5 oz. (about 3/4 c.) cooked crawfish tail meat

4 oz. chopped onion

1  10-oz. can (about 1½ c.) Ro-Tel tomatoes and chilies

5 oz. frozen, sliced okra (about 1½ c.)

1 patty pork sausage

6 c. homemade duck stock (or chicken stock)

¼ tsp. my seafood spice blend:  https://buttoni.wordpress.com/2009/08/20/my-seafood-spice-blend/

Few drops Tobasco or other hot sauce

8 oz. shirataki tofu noodles, rinsed well and chopped (penne shape)

DIRECTIONS:  In a large soup pot, crumble up the sausage and brown slowly over high heat.  When no longer pink, add the onion and saute until tender.  Add all remaining ingredients, including the noodles, and bring to a slow boil.  Then lower heat to medium-low and simmer just until the okra is tender.  Salt and pepper to taste at table.  Serve with your favorite low-carb crackers and a nice salad.

NUTRITIONAL INFO:  Makes 6 large bowls, each contains:

203.5 calories

8.52 g  fat

5 g  carbs, 1.35 g  fiber, 3.65 g  NET CARBS

20 g  protein

260 mg sodium

551 mg potassium

20% RDA Vitamin B, 29% B12, 9% C, 45% copper,26% iron, 11% magnesium, 19% manganese, 47% niacin, 31% phosphorous, 40% selenium, 21% thiamin, 23% zinc

Bacon & Leek Soup

Click to enlarge

Click to enlarge

I opened the refrigerator to decide what to have for lunch on this chilly day and my bag of two remaining leeks was laying right beside my package of bacon.  Sounded like the makings of a good, hearty creamed soup to me!  Thus this simple dish was thrown together in under 30 minutes.  This recipe is suitable once you are past the Atkins Induction phase.   It is not suitable for Induction due to the quantity of cream in it.  Paleo-Primal followers will want to use coconut milk or coconut cream to make this recipe.

INGREDIENTS:

5 slices low-sodium bacon, sliced

2 leeks, (white and green part) washed well, sliced thinly

2 c. homemade chicken broth

2 c. water

2 c. heavy cream (or coconut milk, coconut cream or any combination)

¼ tsp. each salt and black pepper

your favorite thickener (optional)

DIRECTIONS:  Brown the bacon in a large soup pot.  When done, add the sliced leeks.  Saute for a couple minutes, stirring several times.  When the leeks begin to wilt, add the chicken stock, water, salt and pepper. Lower heat and simmer for 5-10 minutes to allow ingredients to fully cook and flavors to mingle.  Add the cream and allow to get fully hot.    Simmer a few minutes.  If not thick enough for you, thicken with a few dustings of your favorite thickener (I used glucomannan, but arrowroot, xanthan gum or a little pureed leftover veggies like cauliflower or squash will work as well).

NUTRITIONAL INFO:   Makes 6 large bowl servings, each contains:

377 calories

37 g  fat

5.58 g  carbs, .6 g  fiber, 4.98 g  NET CARBS

6.1 g  protein

211 mg sodium

216 mg potassium

47% RDA Vitamin A (less than 10% all other macronutrients)

Indonesian Beef Soto

Click to enlarge

Indonesian Beef Soto

Our best friends of some of 30+ years are wonderful cooks and often introduce us to interesting Indonesian foods and spices.  Though he is as American as apple pie, she is American-born Indonesian and often cooks Indonesian foods.  This dish came about from my exposure eating dinner with them and my reading of a number of Beef Soto recipes in cookbooks.  I combined a mixture of spices traditional to the dish, and then added some veggies I thought would also be good in it. The result of this experiment was delightful, and quite simple since the grass-fed beef brisket I used in this was already cooked.  This dish would also be good made with cooked lamb or venison.  What a hearty, rib-sticking meal this was!  You can prepare this from scratch with raw beef, but it will naturally take much longer than my version made with leftover meat, as the meat will have to be first browned in oil and then simmered in the broth/water for at least an hour to get tender before adding veggies to the pot.  This dish could also be served as a dinner entree if you made it with less broth, thickened it with your favorite thickener or mashed veggie puree and served it over basmati rice (for the non-lowcarbers, of course).  This dish is suitable for Atkins Induction and passes Paleo-Primal muster as well.   🙂

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS. She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try. Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php
DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein. I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS:

2 T. palm oil (or coconut oil)

3 oz. onion, chopped

1 clove garlic, minced

1 shallot, chopped fine

10 oz. lean, cooked beef (or lamb), cubed large

8 oz. summer squash, cut up large (calaba, zucchini, or yellow)

12 cherry tomatoes

1 tsp. dried red guajillo chiles (these are mild), seeded and chopped coarsely

Click to enlarge

Guajillo Chiles

½ tsp. ground cinnamon (or 1″ stick if you prefer)

1 tsp. Thai red curry paste

Dash of chipotle chile powder (or ½ canned chipotle chile, seeded and mashed)

1 thin slice ginger, minced

½ tsp. each galangal powder (optional) and turmeric

around 2 c. beef stock or water (to cover meat)

DIRECTIONS:   In a large soup pot, heat the palm oil.  Brown the onion until it begins to caramelize.  Add shallot and continue to saute until shallot begins to “toast” a bit.  Add garlic and cubed meat and saute a few minutes longer.  Lower heat, add liquid and the cinnamon, guajillo chiles, ginger, turmeric and galangal powder, along with the Thai curry paste.  Simmer for 15 minutes if meat was already cooked, simmer for 30 minutes or longer if meat was raw when you started.  This will allow the spices to mingle with meat and the meat to get tender.  Add cubed squash and continue to simmer until squash is done.  Add tomatoes and cook just until tomatoes have softened up a bit, but have not fallen apart.  Thickening is optional, but you can if so desired.  I had a dab of leftover sweet potato puree in the freezer and added 3-4 tablespoons of that for thickening my soup a bit.

NUTRITIONAL INFO:    Makes 3 large servings, each contains:

309 calories

19.8 g  fat

9.23 g  carbs, 2.23 g  fiber, 7 g  NET CARBS

24.2 g  protein

627 mg potassium

193 mg sodium

Thai Chicken Soup

Click to enlarge

Click to enlarge

This delicious soup goes together in 30 minutes if you have the cooked chicken on hand.  If not, you know how to cook that, I’m sure.  🙂  This is MY kind of lunch…….quick and tasty!  This is actually my modification of yet another modification of a Paleo recipe found on the net.  This recipe is suitable for Atkins OWL phase or higher and also acceptable for Paleo-Primal diners.  It’s a wee bit high in carbs, but so nutritious those carbs are well worth consuming. 🙂  I think a nice variation would to make this with steamed cauliflower, cooked just until tender, rather than with cabbage.

INGREDIENTS:

12 oz. cooked chicken, shredded or cut up

4 oz. onion, chopped

½ c. red bell pepper, chopped

1 carrot, sliced

1 clove garlic, minced

1 tsp. ginger root, peeled and minced

3 c. green cabbage, chopped

4 c. chicken broth (preferably homemade)

1 c. coconut cream

2 T. Thai red curry paste

1 T. toasted sesame seeds

1 T. black sesame seeds (or use all white seeds if unavailable)

1 tsp. sesame oil (added right before serving)

DIRECTIONS:  Mix all ingredients but the sesame oil and coconut cream in a large soup pot.  Stir well, bring to a boil over high heat.  Then reduce to a simmer and simmer for about 20 minutes to allow carrot and cabbage to get nice and tender.  Once carrot is tender, add coconut cream.  Simmer 2-3 more minutes.  Add sesame oil, stir and serve with a sprinkle of toasted sesame seeds on top and a sprig of red bell pepper as well, if desired.

NUTRITIONAL INFO:   Makes 5 large bowls, each containing:

315 calories

20.3 g  fat

11.5 g  carbs, 3.44 g fiber, 8.06 g  NET CARBS

27.4 g  protein

325 mg sodium

593 mg potassium

22% RDA Vitamin A, 46% B6, 55% C, 25% copper, 23% iron, 16% magnesium, 12% manganese, 91% niacin, 37% phosphorous, 24% riboflavin, 40% selenium, 20% thiamin, 19% zinc

Kale Meatball Soup

Click to enlarge

Click to enlarge

I put an incredibly delicious soup together today for lunch.  Turns out it’s very nutritious as well!  Just check out the nutritional stats on this soup!  My husband and I really liked this a lot and we will definitely fix it again!.    If I hadn’t been in such a hurry to get it ready, I might have baked the meatballs before putting in the stock, but that would only make them look browner and make for a prettier picture. 🙂  I don’t think it would have changed the flavor of the soup one bit.  I started cooking this soup at 10 am and it was done at 11 am.  This is suitable for all phases of Atkins and the Paleo-Primal table as well. I used leftover cauliflower and only had ½ c. on hand, but MORE would be better if you have more available.

INGREDIENTS:

1 lb. lean ground pork

1 T. McCormick Grillmates “Montreal Steak” seasoning

2 T. clarified butter or olive oil

3 oz. onion, sliced

7 c. homemade chicken broth

½ c. cooked, cauliflower, drained & mashed (more if possible)

1 large 8″ carrot, peeled and sliced thin

2 c. stemmed, chopped kale leaves

1 tsp. ground chia seeds (optional and not calculated in stats below)

Black pepper to taste

DIRECTIONS:   Mix Montreal Steak seasoning into the ground pork either using a fork or your hands.  Set aside for now.  Heat butter or oil in a large soup pot over high heat.  Add onion and saute until it begins to soften/ caramelize in the pan.  Add broth and carrot and bring to a boil. Using a spoon, form small meatballs with the pork and drop gently into the broth.  When broth comes back up to a simmer, lower heat to maintain just a slow simmer.  Add kale. Will take about 15 minutes for meatballs and kale to get done.    Add pureed cauliflower and chia seeds if using.  Simmer on lowest heat for 10 minutes or so to allow flavors to co-mingle. Add black pepper to soup to taste.  We found it salty enough as is just from the sodium bleeding out of the seasoned meatballs into the stock.  Serve with your favorite low-carb or Paleo suitable crackers.

NUTRITIONAL INFO:   Makes 6 bowls (about 1¼ c. each) which each contain:

351 calories

24 g  fat

5.73 g  carbs, 1.23 g  fiber, 4.5 g NET CARBS

21 g protein

439 mg sodium

704 mg potassium

45% RDA Vitamin A, 39% B6, 22% B12, 47% C, 29% copper, 22% iron, 12% manganese, 12% magnesium, 58% niacin, 33% phosphorous, 42% riboflavin, 45% selenium, 63% thiamin, 28% zinc

Squash-Pumpkin Soup

Click to enlarge

Click to enlarge

The delicious soup I made for lunch today came about because I happened to have 1/2 cup leftover pumpkin and exactly 1 c. cooked yellow squash and onions in the refrigerator, so mine went together quite easily.  Unless you happen to have those in your array of leftovers, you’ll have to cook the squash for this from scratch.  But it sure was good and just what the doctor ordered fighting off an upper respiratory infection this week.  This soup is suitable for Paleo-Primal.  This soup is also suitable for those who have reached the nuts and seeds rung of the Atkins OWL carb ladder.

INGREDIENTS: 

4 oz. lean bacon, chopped

1 c. yellow summer squash, sliced small

½ c. pumpkin puree

2 oz. purple or white onion, cooked with the squash

2 c. homemade chicken stock

3/4 c. coconut milk

1/4 tsp. coarse black pepper

DIRECTIONS:  Brown bacon in non-stick skillet or soup pot until done and remove to paper towel.  Add squash and onion to the pan and continue to saute until squash is completely done.  Put the squash/onion mixture into a food processor or blender and puree.  Put back into the skillet/pot.  Add all remaining ingredients.   Add back the cooked bacon.  Simmer to allow flavors to mingle for a few minutes.  Thicken if desired, but I didn’t find it needed any thickening.     Serve with your favorite program-allowed crackers.

NUTRITIONAL INFO:  Makes 3 large bowls, each contains:

388 calories

33.5 g  fat

9.67 g  carbs, 3.13 g  fiber, 6.54 g  NET CARBS

11.2 g  protein

336 mg sodium

595 mg potassium

47% Vitamin A, 22% B6, 11% B12, 14% C, 38% copper, 28% iron, 16% magnesium, 39% manganese, 34% niacin, 27% selenium, 19% thiamin, 16% zinc.

Southeast Asian Fish Soup

Click to enlarge

Click to enlarge

I thawed fish for lunch today, Swai filets, but hubby wasn’t in the mood for baked or broiled fish.  So I decided to go with a hearty soup, which he always loves.  Being on a Whole30 right now, I must use coconut cream for my cream-based soups, so I decided to go for a curry-like soup.  I started throwing things into the pot that I thought would be good in it and the result was VERY good.  Even my husband was pleased, as he said it didn’t taste like he was eating fish at all, really.   The soup additives took away any “fishiness”.  This dish is suitable once you reach the nuts rung of the Atkins OWL phase and for Paleo-Primal tables as well.  You could use any other mild fish for this soup, for example Tilapia, sole, cod or flounder.  You can cut the net carbs per serving an additional 2.3 NC by leaving the banana out, but the resulting soup won’t be quite as good in my opinion.

INGREDIENTS: 

1 T. coconut + 1 tsp. red palm oil (or all coconut oil)

½ c. green onion, chopped

5 red radishes, diced

2½ c. homemade chicken stock

4 oz. coconut cream

2 T. fish sauce (I use Thai Kitchen brand)

½ tsp. Sambal Oelek chili paste (at most grocers)

½ tsp. turmeric

½ tsp. ground coriander

1 tsp. ginger root, minced

1 clove garlic, minced

8 oz. bag yam shirataki noodles, well-rinsed (optional)

½ c. fresh cilantro, chopped

1 medium banana, cut into bite-size chunks

1 lb. fish filets, cut into 1″ chunks

DIRECTIONS:  Melt oil in large soup pot.  Add green onion and diced radish and saute on high heat until radish is softening.  Add all remaining ingredients except the banana, noodles (if using) and the fish. Simmer 10 minutes or until radish is completely tender.  Cut the banana lengthwise and then slice into ½” slices.  Add to soup pot.  Slightly chop and add the rinsed noodles.  I just take 2 knives and criss-cross the blades on the noodles a few times right in my strainer I’m rinsing them in.  Finally add fish and simmer just until all fish pieces have become opaque and done or about 5-10 minutes.  Cooking any longer will result in your fish falling totally apart and that is not so visually appealing.   Serve at once.

NUTRITIONAL INFO:  Makes 5 servings, each contains:

233 calories

20 g fat

8.32 g  carbs, 1.48 g  fiber, 6.84 g  NET CARBS

14.7 g  protein

586 mg sodium

275 mg potassium

12% RDA Vitamin B6, 11% copper, 15% niacin, 11% riboflavin

Sayur Lodeh (Coconut Chicken Curry Soup)

Click to enlarge

Sayur Lodeh (Coconut Chicken Curry Soup)

This popular Indonesian soup or curry recipe is much like gumbo, in that there are hundreds of recipes out there for it. But all of them have certain things in common, like chicken or shrimp and coconut milk.  The spice blend doesn’t vary too much from recipe to recipe, but the amounts of those spices DOES vary quite a bit from cook to cook.  I used a large turkey breast leftover from my last roasted turkey for my foundation.  After defrosting, I stripped all the meat off the bones and ended up with right around 16 oz. of white meat.  This recipe is not suitable until you reach the Atkins OWL ladder.  My nutritional stats reflect turkey and any changes in the meat will require recalculating.   Note this is a VERY nutritious meal!  My husband (and I) just LOVED it and I definitely be making it again.

To make the “flower” decoration, take a fresh red hot pepper (I used a ripe, red jalapeno I plucked off my own plant), slit it lengthwise 4-5 times (without removing or cutting through the base/stem.  Seed it carefully so as not to tear the strips off.  Place in a glass of ice water until the strips begin to curl outward. 🙂

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS:

1 T. sesame seeds (I used white and black)

1 T. minced dehydrated onion

16 oz. cooked turkey breast, diced large (or chicken, or shrimp, peeled)

4 c. water + 4 c. low sodium chicken broth

2 c. coconut milk

½ tsp. minced fresh ginger

1 clove garlic, minced

1 medium leek, washed of all dirt, sliced in ½” pieces (about 1½ c.)

½ tsp. Sambal Olek chili paste (or ¼ tsp. crushed red pepper)

¼ tsp. turmeric

½ tsp. coriander

1 bay leaf

¼ tsp. laos powder (galangal) or 1 stalk fresh lemon grass, chopped

½ tsp. cumin

¼ tsp. salt

1 red jalapeno or other red pepper (for garnish, if desired)

DIRECTIONS:  Toast sesame seeds and dehydrated onion on a little pan in oven at 400º for 5-8 minutes.  Turn off heat, remove and set aside a tiny bit for garnish on each bowl and put the rest into a large soup pot.  Prepare meat/shrimp and add to the pot.  Add water, broth and coconut milk.  Add all seasonings listed (except the red jalapeno, which is just for decoration).  Add 3/4 of the toasted sesame/onion blend now if you have not done so already.  Bring soup to a boil and reduce to a slow simmer.  Cook, occasionally stirring for about 20 minutes, to allow flavors to blend.   While soup is simmering, take the red jalapeno and slit it several times from the tip, 3/4 way back toward the stem.  Drop in a bowl of ice water with 1 ice cube in it for a few minutes so the “petals of the flower” will curl outward a bit.  Remove bay leaf and dish into serving tureen.  Garnish with jalapeno “flower” and sprinkle with reserved sesame/onion mix.  If you have it, a bit of fresh cilantro leaves on top would be nice.

NUTRITIONAL INFO:  Makes 10 servings each contains:

178 calories

11 g  fat

4.5 g  carbs, .9 g  fiber, 3.6 g. NET CARBS

16 g  protein

203 mg sodium

353 mg potassium

21% RDA Vitamin B6, 12% C, 22% copper, 36% iron, 14% magnesium, 28% manganese, 31% niacin, 27% selenium and 16% zinc

Montreal Chicken Soup

MontrealSoup

I was quite taken with a recipe I saw on Peace Love and Low Carb’s blog not long ago and was inspired to create a similar but I suspect, considerably different-tasting soup today.  This chowder recipe was my inspiration:  http://peaceloveandlowcarb.blogspot.com/2012/03/chicken-bacon-crock-pot-chowder.html.  I decided to greatly reduce the bacon (I’m extremely salt sensitive) and inject the milder taste of pure ground pork instead.  I also added some coconut milk to my recipe, so there was a subtle taste of coconut to my final dish.  Perhaps the biggest flavor difference in my creation, I decided to use my version of McCormick’s Montreal Steak Grillmates seasoning (rather than thyme), since the chicken I was putting into the soup was not sauteed chicken, but some leftover Montreal Baked Chicken, which has a distinctive flavor.  this baked chicken recipe has become one of the most popular on my blog.  I eliminated the salt from the original recipe, again, because I am very sodium sensitive and the bacon provided ample salt for me.

I’ve altered the amounts of several other ingredients.  I deleted the celery entirely and added chia seeds not only for their incredible nutritional value but also for their their ability to thicken liquids. I grind mine before using.

All I can say is this soup is incredibly rich, has depth of flavor and the strong flavor of bacon and coconut in this soup takes my Montreal Baked Chicken flavor to a whole new level!  I want to thank Kyndra for my inspiration for this recipe.  It ‘s a keeper for sure!  I look forward to trying her original version with thyme one day as well.  This soup is not suitable until the OWL nuts and seeds phase of Atkins, due to the coconut milk.

More delicious low-carb soup recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (also available individually) from Amazon or here: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.

INGREDIENTS:

12 oz. cooked chicken meat, diced

4 oz. lean ground pork (or bulk pork sausage)

4 oz. lean bacon, chopped coarsely

2 oz. onion, chopped

1 T. shallot, chopped (I used 1 T. dehydrated shallot)

3 cloves garlic, minced

5 oz. sliced mushrooms

1/3 c. chopped parsley

3/4 c. leek, well washed and very thinly sliced

¼ tsp. black pepper

1/8 tsp. cayenne pepper

1½ tsp. homemade Montreal Steak Seasoning

4 oz. cream cheese

1/4 c. heavy cream

3/4 c. coconut milk

2 c. chicken stock (low sodium)

3 c. water (more if final soup is too thick for you)

1 tsp. chia seeds, ground (I use 5o:50 dark and white)

DIRECTIONS:  Cut up the chicken into small bites and set aside.  Cut bacon and brown a bit, add onion, leek and garlic.  Saute until onion is getting tender.  Add sausage, mushrooms, parsley, and all seasonings.  Saute, stirring for 4-5 minutes. Add in cream cheese in small bits at a time, the diced chicken, chicken stock, water, coconut milk and ground chia seed.  Simmer over low heat for about 15-20 minutes to allow the flavors to blend.  Lower heat and stir in heavy cream.  Simmer about 5 minutes longer at lowest heat to slightly thicken up. Add a bit more water if the overall soup is too thick or doesn’t have enough liquid for your liking.  I found I wanted 1 c. more water in mine, as I don’t like too high a solids:liquid ratio in my soups.

NUTRITIONAL INFO:  Entire recipe has 35 net carbs.  I found my recipe made eight 1-cup servings, each containing:

315 calories

25.4 g  fat

5.74 g  carbs, 1.38 g  fiber, 4.36 NET CARBS

16.5 g  protein

580 mg sodium

 

Chicken-Spinach Noodle Soup

Click to enlarge

Click to enlarge

This is a low-carb, low-cal quick lunch with a little salad.   By itself, it makes a quick, tasty little snack.  Sometimes I make it with just rich homemade broth, spinach and noodles and no chicken meat at all (shown above).  If you’ve never eaten them, these yam-tofu shirataki noodles are very, VERY filling.  I find them much more filling than the translucent yam-only based shirataki noodles.   I can’t buy these noodles locally, so I order mine from Linda’s Diet Delites or Asian Grocers on-line.  This soup is Induction friendly.

INGREDIENTS:

2 c. chicken broth, homemade if available

8-oz. bag shirataki noodles, rinsed well, drained and chopped

30 baby spinach leaves, chopped

1/8 tsp. onion powder

Pinch lemon pepper or seasoning of your choice

3 oz. chicken meat, chopped

¼ tsp. xanthan gum for thickening (if desired)

DIRECTIONS:  Heat broth in 2 qt. saucepan.  Add all remaining ingredients and simmer 2-3 minutes until spinach has wilted int he broth.    Slightly thicken (if desired) with a few sprinkles xanthan gum or thickener of your choice.

NUTRITIONAL INFO:  Makes 2 servings, each contains:

105 calories

3.7 g  fat

3.4 g  carbs, 1.1 g  fiber, 2.3 g  NET CARBS

14 g  protein

830 mg sodium

150 mg potassium

Beef Barley Soup

Click to enlarge

Click to enlarge

This is one of my favorite homemade soups.  It’s very hearty, filling and very tasty!  Barley is a very healthy grain to fit into your diet once in awhile.  To keep this down to what I consider low enough carbs I would limit the barley to 1/4 c. raw.  It swells when cooked, so it’s more than you think.  This soup is not suitable until the grains rung of the Atkins OWL ladder.  Though this soup is a little high in carbs, it it extremely nutritious as you can see by the stats below.  You can use chicken stock in lieu of the water if you prefer a richer soup.

INGREDIENTS:

22 oz. beef (shank, chuck or sirloin), chopped fairly small

2   14-oz cans tomatoes, crushed or diced, (no-salt added)

4 c. water

1½ T. bacon grease or oil of your choice

¼ c. pearl barley

2 oz. onion, chopped

1 c. green cabbage, shredded

Dash salt and pepper

DIRECTIONS:  In large soup pot, brown meat in the bacon grease over high heat.  Add all remaining ingredients.  Bring to a boil, then reduce heat to lowest setting possible and simmer covered for about an hour.  Stir occasionally to be sure barley is not sticking to the bottom of the pan.  It has a tendency to do so as is swells and as water evaporates.  Add more water if needed to prevent this from happening.  Serve with your favorite low-carb bread or crackers.

NUTRITIONAL INFO:  Makes about 6 servings (about 1½ c. each) with each containing:

222 calories

7.33 g  fat

11.87 g  carbs, 2.68 g  fiber, 9.19 g  NET CARBS

24.67 g  protein

96 mg sodium

457 mg potassium

36% RDA B6, 144% B12, 22% C, 43% iron, 46% niacin, 34% phosphorous, 22% riboflavin, 39% selenium and 93% zinc  (what did I tell ya? :))

Mushroom-Barley Soup

Click to enlarge

Click to enlarge

We used to enjoy the most wonderful mushroom barley soup at a wonderful restaurant in Houston called Alfred’s Delicatessen.  Not sure if it’s still in operation or not, as I’ve been gone from the area for over 10 years now. This soup, bar none, was  THE best mushroom soup I’ve ever eaten!!  I don’t know what type of stock they used as the base.  All I know as it was GOOD!  We ordered it every time we went in the place…..along with their delicious hot pastrami sandwiches.  The above is my attempt at copying that wonderful gastronomic experience.  It was close, but my stock wasn’t as rich I don’t think.  Next time I’ll increase the meat broth and reduce the water by that amount, but 1 c. beef stock was all I had in the freezer.  But this was still very good and I will definitely make it again!  This is not suitable until the grains (final) rung of the Atkins OWL ladder as it has barley in it.  Sadly, barley is very high in carbs and I can’t afford to add that many carb to increase the amount in this soup.  But it swells up and give enough of the flavor to make it very good.  I used an 8 qt. Mirro pressure cooker to cook this soup in just 20 minutes once the cooker came to pressure (which took about 8-10 min).  I just LOVE cooking soups up FAST with a pressure cooker!!  If you don’t own one, this is going to take you about 1½ hours to cook in a conventional stew pot in order for the barley to get totally done.  Mine above is shown with my Rosemary Onion Almond Thins, recipe found here:  https://buttoni.wordpress.com/2012/03/21/rosemary-onion-almond-thins/.

INGREDIENTS:

1 large beef bone (I actually used a pork shoulder bone that had exactly 1# meat on it.  But I’m not Jewish or Muslim and eat pork often.)

3 oz. onion, chopped

1 c. celery, chopped

12 oz. fresh mushrooms, chopped not too much

1 c. meat stock of your choice (I just happened to have some beef broth in my freezer)

2½ qts. water

¼ c. pearl barley (NOT the instant stuff!)

¼ tsp. salt

¼ tsp. black pepper

¼ tsp. onion powder

1 c. heavy cream

Sprinkle of cayenne or paprika (optional, for garnish)

Xanthan or guar gum to thicken (about 1/2 tsp.)

DIRECTIONS:  Place leftover bone in pressure cooker.  Add all but the last 3 ingredients listed above to the pot.  Seal the lid on the pressure cooker and on high heat, bring to pressure, which will take about 8-10 minutes.  When knob begins to rock quite vigorously releasing steam, lower heat slightly until the knob just rocks gently.  Cook for exactly 20 minutes after lowering heat.  Remove cooker to over your sink, run cold water over cooker lid to release pressure faster.  CAUTION:  Avoid leaning over the cooker while pressure is releasing under the water flow.  I turn my head away.  When vent button goes down, open the cooker and remove the bone to a cutting board to cool enough to handle.  Cut all meat from the bone (discarding fat and gristle) and chop.  Add meat back to the pot. Add cream.  Turn on heat and simmer low as you sprinkle xanthan gum (or your preferred thickener) over the surface of the soup, stirring it in immediately. Wait a couple minutes and add more thickener, as needed (I had to add it 4-5 times) until it is the thickness you like.  Serve in soup bowls with a sprinkle of paprika or cayenne pepper on top.  Serve with your favorite low-carb crackers or bread.

NUTRITIONAL INFO:  Calculated on 6 servings (about 1½ c. each), each contains:

292 calories

16.05 g  fat

12.22 g  carbs, 2.68 g  fiber, 9.54 g  NET CARBS (would go up to 14.7 NC if you doubled the barley!)

24.88 g  protein

443 mg sodium

Sausage-Greens Soup

Click to enlarge

Click to enlarge

I love a good soup!  This one was made from a bunch of leftovers my refrigerator!  And as often is the case with soup made from leftovers, it turned to be VERY go0d!.  I put this together with:  cooked cabbage leftover from a keilbasa/caraway cabbage dish two days ago,  ½ c. leftover cooked kale and bacon, and one small piece of smoked sausage……it was delicious served with some of my new Rosemary Onion Almond Thins found here.    https://buttoni.wordpress.com/2012/03/21/rosemary-onion-almond-thins/.  This soup is Induction friendly.

INGREDIENTS:

1 lb. pork bulk sausage

2 slices bacon, chopped

4 oz. smoked sausage, sliced or chopped to preference

1½ c. green cabbage, cut-up coarsely

1 ½ c. kale, cut up coarsely (or about ½ c. cooked kale)

1 oz. onion, chopped

1 clove garlic, minced

1 oz. poblano pepper, chopped (or jalapeno)  [optional]

1 can (14.5 oz) crushed or diced tomatoes (no salt added)

1 c. pork or beef stock

2-3 c. water

Dash each black and cayenne pepper

DIRECTIONS:  Brown crumbled sausage in bottom of a pressure cooker (or large stew pot).  Add chopped bacon and smoked sausage.  Toss in onion, garlic and poblano.  Saute until sausage is no longer pink and veggies are half done. Add tomatoes, stock, water and seasonings.  Close pressure cooker and bring to steam, lower heat and cook 8-10 minutes.  If using conventional stew pot, you will need to simmer until all meat and veggies are tender, or about 30 minutes.

NUTRITIONAL INFO:  Makes about five 1½c servings, each contains:

403 calories

32.2 g  fat

6.8 g  carbs, 1.8 g  fiber, 5 g  NET CARBS

16.31 g  protein

871 mg sodium

352 mg potassium

16 % RDA Vitamin A, 10% B6, 36% C, 12% copper, 26% iron and 11% thiamin

“Potato” Soup

Click to enlarge

“Potato” Soup

My hubby brought home a beautiful head of cauliflower from the store yesterday and it was crying to be made into a creamy “potato” soup.  So I came up with a low-carb version of Vichissoise, but I served mine warm like a regular potato soup.  I’ve never been fond of the classic cold soups, any of them.  I like my soup hot.  🙂  This recipe is Induction friendly.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in each of the 5 volumes! Order your set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I am not paid for this book promotion nor for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.

INGREDIENTS:  

1  medium head of cauliflower (about 12 oz.)

4 c. chicken broth, low sodium

1½ c. leeks, cleaned and chopped (about 1 whole leek)

2 shallots, chopped fine

½  stick unsalted butter

¼ tsp. each salt and black pepper

1 T. green onion or chives, chopped (optional garnish)

½ c. heavy cream

DIRECTIONS:   Cut cauliflower into flowerets and place in large soup pot.  Cut root off l leek and then cut the leek lengthwise in half.  Wash all “hiding” dirt from between the leaves, as it will really hide there!  You don’t want grit in your soup.  Slice thin 1½ c. of leek off and add to the soup pot.  Add broth, shallots, salt, pepper and butter.  Bring to a boil and lower heat to a slow simmer.  Cook until leeks and cauliflower are completely done.  Add heavy cream (and wine if using wine) and simmer on lowest heat for about 5 more minutes.  Using either a stick blender right in the pot (LOVE my stick blender), or doing in small batches in your processor or regular blender, puree the soup until smooth.  Chill if serving cold, as is traditional for this soup.  When ready to serve, dip into 4 bowls and garnish with a bit of chopped green onion or chives.  Serve with your favorite, program-acceptable bread and a nice salad.

NUTRITIONAL INFORMATION:  Makes 4  servings about 1½ cups in size.  Each contains:

194 calories

15.3 g  fat

10.45 g  carbs, 4.10 g fiber, 6.35 g NET CARBS

5.93 g protein

796 mg sodium

Sausage Leek Soup

Click to enlarge

Click to enlarge

My husband wanted soup for lunch and this is what I came up with using what I had freshest in the refrigerator today.  It was tasty and VERY filling! This is probably more suited to winter than summer, however.  🙂  This is Atkins Induction friendly.  If you can’t find Boursin Cheese (comes in a small box in the fine cheese section of most stores), you can substitute Philadelphia cream cheese with chives for it.

INGREDIENTS: 

8 oz. pork sausage

1 c. leeks, washed free of dirt and chopped

2 T. butter, unsalted

1   10-oz can chicken broth, low-sodium

1½ c. water

2 T. Boursin Cheese, garlic and herb flavor

2 T. pimiento, chopped

¼ c. parsley, chopped

Dash salt and pepper

1/3 c. cream

DIRECTIONS:   Cut leek lengthwise and rinse dirt from between leaves very well.  Dirt hides incredibly in these things and trust me, it WILL be there even if the outsides appear to be clean.  Chop leaks and set aside.  Heat pot over high heat (I use a non-stick pot) and brown sausage, crumbling as it browns.  Add butter and leeks and sauté, stirring until leeks are getting tender.  Lower heat to medium and add all remaining ingredients but the cream.  Simmer for 5-10 minutes to blend flavors. Add cream and if a thicker soup is desired, thicken with your favorite thickener.  I usually use xanthan gum to thicken mine a bit, sprinkling it on and stirring to allow it to thicken right up.

NUTRITIONAL INFO:  Makes 2 large bowls, each containing:

681 calories

62.5 g  fat

10.6 g  carbs, 1.95 g fiber, 8.65 g NET CARBS

5.3 g  protein

180 mg sodium

51% RDA Vitamin A, 52% C, 14% E, 15% copper, 34% iron, 17% manganese and 600 mg potassium