Mulligatawny Soup
This soup is the British colonists take on Indian cuisine. Packed with chicken, veggies, and spice, it’s dairy- and gluten-free, making it a perfect addition to a keto, paleo, or low-carb diet.
Serves 8
Ingredients:
- 4 tablespoons pastured butter
- 1 small onion, chopped
- 1-in. piece of ginger root, minced
- 1 celery stalk, chopped
- 2 small carrots, diced
- 1 teaspoon curry powder
- ½ teaspoon turmeric
- 1 teaspoon sea salt
- ½ teaspoon black pepper
- 1/8 teaspoon ground nutmeg
- 8 chicken thighs, bone-in and skinless
- 3 cups chicken broth
- 2 cups raw cauliflower rice
- 2 cups coconut milk
- ¼ cilantro, chopped
Directions:
- Melt butter in a large soup pot over medium heat. Add the onions, ginger, celery, and carrots. Sauté until tender and the onions are translucent.
- Add the herbs and spice, stirring for 30 seconds to release their fragrance.
- Add the chicken thighs and broth. Bring to a boil, then reduce to a simmer. Cover and simmer for one hour or until chicken is cooked through.
- Remove the chicken and set aside until cool enough to handle. Remove the bones and shred the chicken. Return the meat to the pot.
- Add the cauliflower rice to the pot. Cover and simmer an additional 20 minutes.
- Stir in the coconut milk and cilantro. Simmer until heated through.
- Ladle into bowls and garnish with additional cilantro, if desired.
Per serving: Calories 427; Total Fat 36g; Carbs 9g; Protein 21g; Sodium 209mg; Sugar 2g
Hearty Seafood Chowder
An East Coast staple, our version is a creamy low-carb spin on the traditional version. A perfect way to summon the seaside on a cold winter’s day!
Serves 6
Ingredients:
- 4 slices sugar-free bacon
- 1 medium onion, chopped
- 2 cups daikon radish, chopped
- 1 cup celery, chopped
- 2½ cups chicken broth
- ½ teaspoon dried thyme
- Salt and pepper to taste
- 2 cups heavy cream (can substitute coconut cream)
- 1 pound cod or other white fish, cut into ¼ inch cubes
- 2 cans chopped clams
- Chives, minced
Directions:
- In a large soup pot, cook the bacon over medium heat until crisp. Remove from pot and drain on paper towels. Set aside.
- Add onion and radish to the bacon grease and cook until onions are translucent.
- Add the chicken stock, thyme, salt, and pepper. Reduce to a simmer and cook for approximately 10 minutes.
- Add heavy cream, fish, and clams (including clam liquid). Continue to simmer for 5 minutes or until fish is cooked through.
- Ladle into bowl and garnish with chives.
Per serving: Calories 427; Total Fat 32g; Carbs 7.6g; Protein 26.5g; Sodium 820mg; Sugar 3.8g
Chicken Zoodle Detox Soup
Nothing tastes better than a steaming bowl of chicken soup when you’re under the weather. Our version is heavy on nutrient-rich veggies and healing herbs to get you back on your feet in no time!
Serves 6
Ingredients:
- 1½ pounds boneless, skinless chicken breasts
- 2 quarts chicken broth
- 1 large onion, chopped
- 3 cups broccoli florets
- 2½ cups carrots, sliced
- 2 cups celery, chopped
- 1½ cups spinach, chopped
- ¼ cup parsley, minced
- 3 tablespoons ginger, grated
- 4 cloves garlic, minced
- 2 tablespoons extra virgin olive oil
- 1 tablespoon apple cider vinegar
- ¼ teaspoon crushed red pepper, or more to taste
- ½ teaspoon ground turmeric
- Salt and pepper to taste
Directions:
- Heat the olive oil over medium heat in a large soup pot. Add the onions, celery, carrots, ginger, and garlic. Sauté for 5 minutes to soften.
- Add the chicken, broth, apple cider vinegar, red pepper, turmeric, and 1 teaspoon salt.
- Bring to a boil, then reduce heat to a simmer. Cover and cook for 20 minutes or until the chicken is cooked through. Remove the chicken and set aside to cool.
- Add the broccoli to the pot and cook an additional 5 minutes. Meanwhile, shred the chicken and stir back into the soup.
- Remove the pot from the heat and stir in the spinach and parsley. Adjust seasonings if needed.
- Ladle into bowls and serve.
Per serving: Calories 91; Total Fat 2g; Carbs 6g; Protein 9g; Sodium 456mg; Sugar 2g
Apple Pumpkin Soup
Celebrate autumn’s bounty with this vegetarian-friendly sweet and silky soup. Bonus? It’s also grain- and dairy-free!
Serves 4
Ingredients:
- ¼ cup ghee
- 1 whole kabocha pumpkin, peeled, seeded, and cubed
- 2 golden delicious apples, peeled and cubed
- 1 cup almond flour
- 8 cups water
- 1 pinch ground cinnamon
- Salt and pepper to taste
- Coconut cream (optional)
Directions:
- In a large soup pot, melt the ghee over medium heat. Sauté the apples about 5 minutes. Add the pumpkin and cook for another 10 minutes or until golden and slightly softened.
- Stir in the almond flour. Slowly add the water, stirring constantly until well-blended.
- Reduce heat and simmer for 45 minutes.
- Using an immersion blender, blend the soup until very smooth. (You can also transfer the soup to a blender and process in batches until smooth.)
- Season with cinnamon, salt and pepper.
- Ladle into bowls and garnish with a swirl of coconut cream if desired.
Per serving: Calories 359; Total Fat 25g; Carbs 30g; Protein 8g; Sodium 582mg; Sugar 15.5g