Archive for the ‘Soups & Stews’ Category

This was a quick and delicious lunch today.  My husband wasn’t home, so there is lots leftover, even after my eating 2 servings!  What can I say?  It was so good!  Whipped up a quick batch of Jennifer Eloff’s low-carb Condensed Cream of Mushroom Soup in my blender.  Used half for this recipe and saved half for perhaps a casserole binder this week.  Dumped the rest of the ingredients in the pot and VOILA!  Tasty lunch in just 30 minutes!  This recipe is not suitable until Phase 2 of Atkins.  Keto and Paleo followers can enjoy as well.  Paleo people will need to omit the cream and up the broth or sub in coconut milk for the cream.

Our latest LOW CARBING AMONG FRIENDS, Volume 8 and soon-to-be-released Volume 9 are almost exclusively comprised of my recipes!  Included are a few tasty new creations of my friends George Stella and Jennifer Eloff.   EARLY BIRD SECRET SALE!!  For estimated October delivery on Vol. 9, order it or any of our cookbooks at https://amongfriends.us/Secret-SALE.php or at Amazon.


½ recipe Jen Eloff’s low-carb condensed mushroom soup

1  4-oz. can mushroom stems and pieces

4 large fresh mushrooms, chopped

¼ tsp. onion powder

Dash each salt and black pepper

2 Tbsp. quinoa seed

½ c. heavy cream

1½ c. chicken broth bone broth (chicken broth will do)

DIRECTIONS:  Using your blender or food processor, make Jennifer’s condensed soup per that recipe’s instructions (it’s buried in her casserole recipe).  Spoon up half of it into a medium soup pot for my recipe here.  Store the rest in your refrigerator for another use.  If your family is large, you could double all other ingredients listed above and use the entire batch of her soup for a huge pot of this soup.  That will make 10 servings total!

After placing half the condensed soup mixture into a 4-qt. saucepan, add the can of mushroom pieces and chopped fresh mushrooms and stir to mix it well.  Add in the salt, pepper and onion powder and stir.  Next add the heavy cream and blend until it appears smooth.  Add in the bone broth (or stock) next and stir again.  Bring mixture to a boil over medium-high heat.  Add in the quinoa seed and reduce heat to medium/med-low until you achieve a gentle simmer.  Cook for about 20 minutes stirring occasionally to avoid scorching on the bottom of the pan.  When quinoa is softened and beginning to burst open it is ready.  Garnish with a sprinkle of parsley  if desired.

VARIATION:   I had 1 slice of leftover cooked bacon I crumbled into mine and it was a nice flavor layer for this soup.  So you might want to add 4 slices bacon, chopped and pre-browned to the ingredient list.  🙂

NUTRITIONAL INFO:  Makes 5 large bowls, each contains:

203 cals, 16.8g fat, 6.74g carb, 1.2g fiber, 5.54g NET CARBS, 4.88g protein, 249 mg sodium



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I made the most scrumptious seafood bisque tonight for dinner.  It was ready in just 1 hour, too!  I wanted to make seafood gumbo, but I didn’t have okra in the freezer and gumbo just isn’t gumbo to me without okra.  So I pulled out my trusty gumbo recipe of many years and basically made that, less the okra.  I subbed in cream for all the canned tomatoes in my gumbo recipe to make it more like a bisque.  WOW!  We LOVED IT!  This one is a keeper for sure!  This recipe is suitable for all phases of Atkins, provided those still on Induction omit the white wine and those on Paleo use coconut milk instead of cream.


Many more simple, tasty low-carb recipes can be at your fingertips with your very own copy of our cookbooks  LOW CARBING AMONG FRIENDS.  Volume 8 is almost exclusively comprised of my recipes with some new George Stella and Jennifer Eloff creations.  Volume 9, due out in October, has mostly my recipes once again.

EARLY BIRD SECRET SALE!!  Order here for estimated October delivery:  https://amongfriends.us/Secret-SALE.php

Order any of our books from Amazon  or here: amongfriends.us/order.php. There’s currently a special offer of a bundle of all 8 previous volumes that reduces their individual price to only $13.22!  Don’t miss out on this bargain!  And please, if you’ve already bought Volume 8, I sure would appreciate your taking a moment to stop by this page and leave your personal review:


3 oz. bacon, coarsely chopped

1 c. celery, chopped

3/4 c. green bell pepper, chopped

3 oz. onion, chopped

½ c. parsley, chopped

6 oz. pork breakfast sausage

1 medium leaf kale, (about 3/4 c.), stemmed & chopped fine

2 cloves garlic, minced

¼ tsp. Cajun Seafood Spice Blend

½ tsp. dried thyme leaves

¼ tsp. black pepper

Dash cayenne pepper

22 large shrimp, (shell removed), cut in halves (12 oz tail-on pkg)

2 c. chicken broth (preferably homemade, or seafood stock)

1 c. heavy cream

¼ c. white wine

Tiny dusting of xanthan gum or your favorite thickener

11 San Marzano mini tomatoes cut into 4 pieces (or 22 cherry tomatoes left whole)

VARIATION:   Add 1 c. shelled/cleaned fresh crab meat + 1 c. extra chicken/seafood broth.  Mmmm.

DIRECTIONS:  In a large soup pot, over medium-high heat, brown the bacon.  Add the Louisiana “Holy Trinity” (celery, bell pepper and onion) to the pot and saute until they begin to soften.  Add sausage and saute, crumbling as you do so.  Add kale, garlic and the four spices.  Lower heat to medium.  Add shrimp and saute until opaque.  Add chicken (or seafood) stock, white wine, and cream.   When returns to a simmer, lower heat to lowest setting.  Add tomatoes and simmer about 10 minutes.  Some like this stage of thickening from the cream.  But if you like your cream soups a bit thicker, add the light sprinkle of xanthan gum.  Alternately, if you like more broth in your soup, or ned to stretch this out for more servings (it was a bit thick with “solids”) you can always add 1-2 more cups of chicken stock to the pot.  If you do add more broth, you will definitely want to use a thickener.  Simmer a few minutes longer for the thickener to go to work.  Pour into a soup tureen and serve at once.

NUTRITIONAL INFO:  Makes 6 servings (as written), each containing:

382 cals, 31g fat, 7.01g carbs, 1.53g fiber, 5.48g NET CARBS, 16.3g protein, 410mg sodium

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I have a tri-color pack of bell pepper in the fridge and got this soup idea for our lunch today from a photograph I saw on the internet today.  This isn’t a classic Pepper Pot, but with all the peppers I put in this, I’m going to call it my Tex-Mex version of a classic recipe (Google Pepper Pot for the original dish).  I also had 1 can of Eden brand soy black beans on hand which are so low in carbs (unlike regular black beans), I decided to throw them in the pot for good measure.  Good decision, as they made this delicious soup very filling!  They are not listed in the ingredients and are not calculated in the numbers below as I know many are opposed to consuming soy beans or any soy products.  This recipe is not suitable until you are in Atkins Phase 2, but omit the beans and you can enjoy it while still in Induction Phase.

Many more delicious low-carb recipes can be at your fingertips with your very own copy of our cookbooks  LOW CARBING AMONG FRIENDS.  Volume 8, by Jennifer Eloff, Chef George Stella of Food Network fame, and myself, is almost exclusively comprised of my recipes and some new creations from Chef George Stella and Jennifer Eloff. Order your copy (or any of our cookbooks) from Amazon  or our direct order site: amongfriends.us/order.php.


1 lb. lean ground beef (I used grass-fed 90%)

4 oz. onion, chopped

4 slices thick bacon, coarsely chopped

½ c. each coarsely cut up red, yellow and green bell pepper

1 c. celery with leaves, sliced

1 c. each parsley and cilantro, chopped

6 plum tomatoes, diced very large

4 c. beef or chicken broth

1 tsp. chili powder

½ tsp. chipotle chili powder (or more regular chili powder)

½ tsp. ground cumin

3 T. rice wine vinegar

½ tsp. each salt and coarse black pepper

DIRECTIONS:  Brown the bacon in a large soup pot over high heat.  Add the onion and stir-fry until it begins to caramelize.  Add crumbled ground beef and brown until no longer pink.  Add all remaining ingredients.  When all comes to a boil, lower heat and simmer for about 20-30 minutes or until celery is tender.  Serve at once with a garnish of a few sprinkles of cheddar cheese if desired.

NUTRITIONAL INFO:   Makes 8 1c. servings, each contains:

214 cals., 13.3g fat, 5.82g carbs, 1.86g fiber, 3.96g NET CARBS, 17g protein, 296mg sodium.

  • If you add the can of Eden soy black beans, it adds 3 net carbs to the entire batch or 0.37 net carbs to a serving, so only a trace number change. 🙂

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Pasta Fagioli Soup

This soup was super yummy at lunch today.  Saw the can of Eden Black Soy Black Beans and knew I had some bulk pork sausage in the refrigerator.  Standing in for the pasta in classic Pasta Fagioli Soup, is thinly sliced yellow summer squash.  If you are at Pre-Maintenance or Maintenance levels of Atkins, instead you could break up one serving (2 oz. uncooked) Al Dente brand Carba Nada Egg Pappardelle noodles in place of the squash for a more authentic look.  Doing so adds about 2 net carbs per serving, whereas the squash only adds about 1/2 net carb per serving.   Another option would be to chop up some of those tofu-based Miracle Noodles (if you like them), for virtually no extra carbs!  The squash, I have to admit, was a tasty as well as colorful stand-in for traditional pasta in this fagioli soup, but that’s your call.  This recipe, as written, is suitable once you get well into Phase 2 Atkins (remember, it has beans in it).

Many more delicious low-carb recipes can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS, Volume 8, by Jennifer Eloff, Chef George Stella of Food Network fame, and myself.  Volume 8 is almost completely comprised of my recipes! But George Stella and Jennifer Eloff are also including several tasty new delights to try in this latest Volume 8! You’ll LOVE these delicious recipes, so order yours (Volume 8 or ANY of our cookbooks) from Amazon  or our direct order site: amongfriends.us/order.php.  For a limited time, there is free shipping if you order 2 or more cookbooks on the same order.  Remember, they make GREAT birthday or holiday gifts!If you’ve already purchased a book, take a moment and drop by the our Amazon page and  leave your personal review on the latest book.  Inquiring minds want to know. 🙂


2 T. bacon grease

2½ oz. onion, chopped

1 c. celery, chopped

4 oz. pork breakfast sausage, shaped into mini meatballs

2 oz. cured ham, chopped (or 4 slices bacon)

1½ c. homemade chicken broth

4 c. water

2 Roma tomatoes, cut in chunks

1 c. cilantro, chopped (use 1/2 c. parsley if not a fan)

1 medium yellow summer squash, cut lengthwise and then sliced

¼ c. rice wine vinegar  (optional, but really adds flavor)

½ tsp. coarse black pepper

1 can Soy Black Beans (not the same as high-carb black beans!)

DIRECTIONS:  Heat bacon grease over high heat and saute onion and celery until translucent.  Add mini sausage balls and ham/bacon to pot and stir very gently to cook the sausage without breaking it apart.  Add all remaining ingredients to the pot.  There’s enough salt in the ham and sausage I don’t think you’ll need to add extra salt to this soup.  When it comes to a light boil, lower heat to a simmer.  Simmer until squash is tender, or for about 30 minutes.  Serve with your favorite low-carb garlic bread and a nice green salad.

NUTRITIONAL INFO:   Makes 8 bowls (about 1½ c. each), each bowl contains:

161.5 cals., 10.52 g fat, 5.77 g carbs, 3.48 g fiber, 2.29 g NET CARBS, 10.5 g protein, 235 mg sodium


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Click to enlarge

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.   Clams are just so good for you as they are very high in Vitamin B12.  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!  I omitted the cheese this time and added 4 slices of bacon instead.  Yum! Was that ever good in it!  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


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. Sriracha sauce or 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 (optional)

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

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Collards and Chickpea 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..

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


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 sauce (optional)

3 c. cooked chickpeas (soy black beans will give lower carb count)

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 (soy beans yields lower carbs), 12.6 g protein, 278 mg sodium

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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.

Many 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 (me included).  Chef George Stella also brings to the table a wealth of delicious recipes added to the collection!  You’ll LOVE these recipes!  Order your copy today from Amazon  or our direct order site: amongfriends.us/order.php.


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 (if needed)

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.

An alternate method is to puree the onion/broth mixture with a stick blender after simmering and not add the cooked bacon until after pureeing, right before serving.  If you puree the leek broth, thickening will definitely not be needed.  Either method is tasty and attractive when served.

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

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