Soup

High Fat Cabbage Soup

This is an   excellent ketogenic food. Just a hint of carbohydrates in the single potato that is added.

Ingredients

  • High potassium salt
  • Cannonball Cabbage
  • Sausage
  • Bacon
  • Potato
  • Garlic
  • Green onions
  • Mushrooms
  • Cilantro
  • Olive oil
  • Pork – Tenderloin works well
  • Brocoli
  • Oregano

Use your own tastes to proportion the ingredients.  Cabbage boils down to a lower volume after cooking so you need to load up on it. The soup broth base comes from the fat.  Cabbage in high season will be sweet enough to provide counterpoint and the green flavor. 

Steps

  1. Sautee chopped onion in an open pressure cooker with olive oil.
  2. Add all the rest of the ingredients except the salt to a pressure cooker. 
  3. Add salt after pressure cook is finished to adjust saline levels.  Sausage varies in salt content so after cooking so taste testing for adjustment is a must.

Variants

  • Replace one of the meats with <> pork chops, ribs, chicken etc.  Your replacement should have adequate fat to supply the soup base
By Fudgy McFarlen, ago

Pasta e Fagioli Soup

INGREDIENTS

  • 2 cups ditalini pasta
  • 2 tablespoons olive oil
  • 1 pound ground spicy Italian sausage
  • 1 small yellow onion diced
  • 1 tablespoon minced garlic
  • 3 carrots peeled and diced
  • 1 stalk celery diced
  • 1 14.5 ounce can diced tomatoes
  • 2 tablespoons tomato paste
  • 1 teaspoon dried basil
  • 1 teaspoon dried Italian seasoning
  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary
  • 1 teaspoon red pepper flakes
  • 1 15 ounce can tomato sauce no salt added
  • 6 cups low sodium chicken broth
  • 1 15 ounce can red kidney beans drained and rinsed
  • 1 15 ounce can Great Northern beans drained and rinsed
  • Kosher salt and freshly ground black pepper to taste

INSTRUCTIONS

  1. Place a large soup pot or Dutch oven over medium heat and add olive olive oil. Once the oil is hot, add ground Italian sausage and cook without moving for about one minute. Crumble it using a wooden spoon and continue cooking until browned, about 3-5 minutes. If needed, drain excess fat.

  2. Push cooked sausage to one side of the pot, so it covers only half of the bottom of the pot or Dutch oven. Add onion and garlic to the other half and cook for 1-2 minutes, stirring occasionally, until the onion is tender.

  3. Stir to combine the browned sausage with the onion and garlic.

  4. Add chopped carrots, celery, diced tomatoes and tomato paste. Stir and cook until tender, for about 4-5 minutes, stirring occasionally.

  5. Add dried basil, dried Italian seasoning, dried thyme, dried rosemary and red pepper flakes. Stir to combine.

  6. Add tomato sauce, chicken broth and drained and rinsed beans. Season with salt and pepper, to taste.

  7. Bring to a boil, reduce heat to low and simmer, covered for about 10-15 minutes or until vegetables are tender. If needed, add more water, one cup at a time.

  8. In the meantime, add water a large pot over medium-high heat, season with salt. Bring to a boil and cook pasta according to package instructions. Drain well, toss with a bit of olive oil and set aside.

  9. Once vegetables are tender, stir in pasta until heated through.

  10. Garnish with parsley if desired, and serve immediately.

By Fudgy McFarlen, ago

Zuchini Onion Garlic Ginger Soup

Research Links

Ingredients

  • Olive Oil
  • 1 white onion, sliced
  • 8 to 9 large cloves garlic, sliced thinly 
  • 4 medium zucchini, about 1 1/2 pounds
  • 4 cups chicken or vegetable broth 
  • 1/2 teaspoon fresh ginger
  • Salt and pepper to taste

Put sliced garlic and onions and sautee in olive oil on medium-low heat for about 10 minutes, or until the onion is soft and translucent.

When the onions are soft, add the zucchini and cook until soft. Add the broth and bring to a simmer. Simmer at a 
low heat for about 45 minutes.

Let cool slightly, then blend with an immersion blender until creamy, or transfer to a standing blender to puree. 
Be very careful if you use the latter; only fill the blender half full with each batch, and hold the lid down tightly 
with a towel.

Taste and season with ginger, salt and pepper. Like most soups, this is significantly better after a night in the 
refrigerator to let the flavors meld.

Comments

  • This one is a real winner.  The ginger counterpoints against a very gentle sweetness from the zuchini 
  • In the original recipe they call for powdered ginger.  I think that would be a huge mistake.  The fresh ginger makes this recipe.
By Fudgy McFarlen, ago

Recipe: Leek Soup

Potato Leek Soup Recipe

Prep time: 5 minutesCook time: 30 minutesYield: Serves 4-6.


INGREDIENTS
3 large leeks, cut lengthwise, separate, clean. Use only the white and pale green parts, chop. (See How to Clean Leeks)
2 Tbsp butter
2 cups water
2 cups chicken broth (or vegetable broth for vegetarian option)*
2 lbs potatoes, peeled, diced into 1/2 inch pieces
Marjoram – dash
1/4 cup chopped fresh parsley
2 teaspoons chopped fresh thyme, or 1/2 teaspoon dried thyme
Tabasco sauce or other red chili sauce
Salt & Pepper
*If cooking gluten-free, be sure to use gluten-free broth.

METHOD
1 Cook leeks in butter with salt and pepper in a medium sized sauce pan. Cover pan, cook on low heat for 10 minutes. 
Check often. Do not brown the leeks.

2 Add water, broth, and potatoes. Bring to a low simmer and cook for 20 minutes. Scoop about half of the soup mixture 
into a blender, puree and return to pan. Add marjoram, parsley, and thyme. Add a few dashes of chili sauce to taste. 
Add some freshly ground pepper, 1-2 teaspoons salt or more to taste.

By Fudgy McFarlen, ago