food

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