Keto Soups Cookbook E-Book

Jennifer Smith

• Herausgeber: James
• Kategorie: Ratgeber
• Sprache: Englisch
• Veröffentlichungsjahr: 2019

Beschreibung

Do you want to lose weight and stay fresh on a ketogenic diet with healthy and mouth-watering soups?
if yes, read this book!
As weight loss is easier and more realistic when you enjoy good soup that supports the maintenance of a healthy weight.

Amongst all the benefits you will enjoy inside this book include:
- Each soup is low in carbs and keto-friendly.
- All the soup is easy to make and durable.
- Each soup contains its nutritional information and its daily value.
- A graphic picture of each soup.
- More than two methods for preparing each soup: instant pot method, slow cooker method, and stove and lots more...
If you are planning to have a light meal, then, soup is something that you may be looking for.

Leseprobe

Keto Soups Cookbook

60+ Delicious Keto Soups for All Season

Jennifer Smith

Copyright 2019 Jennifer Smith

All rights reserved. No part of this publication may be reproduced without the prior written permission of the publisher

Dedication

This book is dedicated to all keto dieters that want to include keto-friendly soups to their diet for maintaining good shape and healthy weight-loss.

Contents

Review on Keto Diet

Eating the Right Soup

Slow Cooker Taco Soup

Anti-Inflammatory Healing Carrot Turmeric Ginger Soup

Instant pot broccoli cheese soup

Pumpkin Sunbutter Soup

Sweet & Spicy Bacon and Turkey Chili

Roasted Maple Parmesan Carrots

Keto Cream of Mushroom Soup

Cream of Asparagus Soup

Keto Red Cabbage Soup

Dairy-Free Broccoli Stem Soup

Keto Fish Bone Broth Recipe

Keto Thai Chicken Soup

Keto Sausage and Shrimp Gumbo Recipe

Creamy Keto Taco Soup with Ground Beef

Chinese Keto Egg Drop Soup Recipe

Low Carb Zucchini Soup Recipe

Keto Cauliflower Soup

Low Carb Roasted Red Pepper Soup

Simple Keto Pumpkin Soup

Keto White Chicken Chili

Buffalo Chicken Soup Recipe

Keto Low Carb Egg Drop Soup

Keto Cheese & Bacon Cauliflower Soup

Low-Carb Stuffed Pepper Soup

Keto Chili Recipe

Keto Chicken and Cauliflower Rice Soup

Creamy Cauliflower Rice Chicken Soup

Low-Carb Loaded Cauliflower Soup

Cheesy Low-Carb Tomato Soup

Italian Sausage Soup

German Leek Soup with Ground Beef and cheese

Instant Pot Turkey Chili

Low Carb Chicken Taco Soup

Unstuffed Cabbage Roll Soup

Bacon Cheddar Soup

Creamy Chicken Florentine Soup Recipe

Low Carb Chicken Fajita Soup

Keto Tuscan Soup

Creamy Spinach Artichoke Soup

Italian Wedding Soup

Chicken and Dumplings Recipe

Creamy Chicken & Spinach Soup (using cauliflower cream)

Thai Chicken Coconut Soup (Khao Soi)

Fat Burning Cabbage Soup

Shepherd's Pie with Recipe Cauliflower Topping

Roasted Butternut Squash Apple Soup

Chicken Zoodle Soup

Sausage Parmesan Cream Cheese Soup

Creamy Chicken Egg Drop Soup with Spinach

Easy Lobster Bisque

Easy Low Carb Cheeseburger Soup

Keto Queso Chicken Soup

Keto Jalapeno Popper Chicken Soup

Shrimp & Bacon Chowder

Low-Carb Philly Cheesesteak Soup

Creamy Sun-Dried Tomato Chicken Soup

Paleo Keto Pumpkin Soup

Chicken Avocado Lime Soup

Review on Keto Diet

A keto diet is known to be a low carbohydrate diet where the body produces ketones in the liver for use as energy. It is known as many different names - ketogenic diet, low carbohydrate diet, low carbohydrate and high fat (LCHF) etc.

When you eat something high in carbohydrates, your body produces glucose and insulin. Glucose is the easiest molecule for your body to convert and use as energy to choose from any other source of energy. Insulin is produced to process glucose in the bloodstream, carrying it around the body.

Ketosis is a natural process that the body begins to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver.

The ultimate goal of a properly maintained keto diet is to force your body into this metabolic state. We do not do this through calorie hunger but through carbohydrate hunger. It is very important to be always conscious of what you most especially when you on a keto for dieting.

Eating the Right Soup

Eating canned soup regularly can increase your levels of bisphenol A, or BPA, a chemical that can increase your risk for diabetes and heart disease. Canned soup foods are also a major source of sodium. Even reduced-sodium soups can have almost 20% of DV for sodium. Make your own soup at home using fresh ingredients, and you can avoid BPA and limit sodium

Benefits of Eating Homemade Soup on a Keto Diet

Soups are extremely popular in ketogenic cooking, and not just for its comfort factor. Keto soups appeal to new and experienced keto dieters for its advantages:

1. Soup Is Warming

Soup is a go-to food when temperatures plummet, and whether you're heading out or coming in from the cold, a quick bowl of your favorite concoction should work wonders warming you up. If you are feeling very chilly, opt for ingredients that help heal the body such as ginger, chili, and spices like cinnamon or cloves, and serve your soup in a mug if your hands need extra warming.

2. Soup Can Provide Several of Your Five-A-Day

Whether you think chewing steamed or roasted vegetable dishes and salad is a chore, or if you don't like to eat fruit too much, soup is a fantastic way to get your five-a-day. Two or three veggies either chopped or whizzed up in a soup provide plenty of vitamins, minerals, fiber, and antioxidants, and are less of a hassle to eat that way.

3. Soup Is Super-Hydrating

Drinking adequate water during the winter months is quite challenging. Unless you have the heating cranked up to the max, it's unlikely you'll be sweating much, and you may not feel especially thirsty. You can help keep your hydration levels high by eating soup, which of course, has exceptional high water content.

4. Soup Keeps You Fuller Longer

Several studies have found that soup can make you feel happier longer, and research has shown that regular soup drinkers have healthier body mass index (BMI). People who eat soup before the main course tend to eat less overall, so consuming some of your soup-shaped calories can keep hunger in check and help you lose weight without making you feel like you're eating or depriving yourself.

5. Soup Can Help Relieve Cold Symptoms

Often described as "Jewish penicillin," many people swear chicken soup as a treatment for the common cold, and science confirms this to some extent. A 2000 US study found that this soothing broth calms inflammation of the upper respiratory tract, and research has highlighted its effectiveness in breaking up mucus and helping the nose lashes clear the infection.

6. Soup Increases Feelings of Wellness

Regardless of whether soup really helps cure minor illnesses or help you lose weight, there is no denying its wellness-enhancing properties. Placebo or not, soup is comforting to many people and can give you a welcome ride on the darkest days of the year when you are at the lowest point.

7. Soup Is Easy To Cook

Soup is one of the most easy and stress-free things to cook. You need zero cheffy skills to prepare this mouth-watering homemade treat - it's simply a case of adding some onions, leeks or whatever you have, adding water or broth, and whatever else you want, whether it's veggies, root, chicken and just waiting until everything is ready.

8. Soup Is Convenient

Ignore ready meals - soup is the ultimate and convenience to prepare. You can prepare a large batch in advance and freeze it in individual portions. If you use your larger pan, you can prepare many meals at once and simply defrost and heat one portion when hungry. It is always better to throw a ready meal in the supermarket in the microwave.

9. Soup Can Save You Money

If you are on a tight budget, soup is your culinary best friend. An economical option, vegetable soup, in particular, will not ruin the bank and you will see that a little goes a long way. The soup also creates a fantastic way to consume leftovers - leftover roasted vegetables are deliciously turned into soup - you just need to add a little broth, heat everything and mix the mixture with the blender.

10. Soup Is Good For the Environment

Soup can help you reduce your carbon footprint to boot. The typical dinner you can cook may involve the use of several burners and the oven. Soup, on the other hand, is a hearty meal from a pot and a burner, so it's environmentally friendly. Cooking soup instead of meat and dinner with two vegetables should also save you money on your energy bills. You cannot go wrong.

11. Soup is Low in Energy Density

Broth soups also have a low energy density, which means they have relatively few calories per gram. Choosing foods with low energy density can help you fill with fewer calories, making weight-loss easier. A study published in "Obesity Research" in June 2005 found that eating soup twice a day as part of a low-calorie diet led to 50% more weight loss than eating a more energy-dense food with the same number of calories.

Slow Cooker Taco Soup

Yield: 11 servings

Serving Size: 3/4 cup

Nutritional Information:

Total Fat: 19.7g|30%| Total Carbohydrates: 5.3g|2%| Dietary Fiber: 1g|4%| Protein 24.1g|48%|

Calories per serving: 313

Preparation Time: 15 minutes

Cook Time: 4hours, 5 minutes

Total Time: 4hours, 20 minutes

Method: Slow Cooker

Ingredients:

2 lbs ground beef

16 oz cream cheese, softened, cubed

10 oz canned no-salt-added diced tomatoes with green chilies

1 tbsp + 1 tsp chili powder

1 tbsp cumin

½ tsp paprika

½ tsp pepper

½ tsp salt

¼ tsp red pepper flakes

3 cups (24 oz) beef broth

2 tbsp (30 ml) heavy whipping cream

Optional Toppings:

3 tbsp (45g) sour cream

2 tbsp (~2g) fresh cilantro

¼ cup (28g) shredded sharp cheddar cheese

Directions:

1. In a large pan over medium heat, cook ground beef until browned. Drain excess grease.

2. To slow cooker, add browned ground beef, cubed cream cheese, and canned tomatoes with green chilies, chili powder, cumin, paprika, pepper, salt, and red pepper flakes. Stir to combine ingredients. Add beef broth and heavy cream and stir again.

3. Change the settings of the slow cooker to high for 4 hours. After cooking, stir the mixture before transferring soup to bowls and garnish with desired toppings.

Notes:

For Beef Substitution: In place of ground beef, ground chicken, pork, or turkey can be used.

Storage: Store soup without garnishes in an airtight container in the refrigerator and eat within 5 days, reheating on the stovetop before eating; otherwise, store soup in an airtight container without garnishes in the freezer and, before eating, thaw soup completely before reheating on the stovetop. The soup will stay fresh in the freezer for up to 2 months.

Anti-Inflammatory Healing Carrot Turmeric Ginger Soup

Yield: 5 servings

Serve: 5

Nutritional Information:

Total Fat: 19.6g|30%| Total Carbohydrate 22.6g|8%| Dietary Fiber 6g|24%| Protein 6.6g|13%|

Calories Per Serving: 272

Preparation Time: 10 minutes

Cook Time: 20 minutes

Total time: 30 minutes

Method: Roast

Ingredients:

12 carrots, peeled

2 tbsp olive oil

2 tsp dried turmeric

3 thumbs fresh ginger

4 sprigs fresh rosemary, de-stemmed

1 tsp cinnamon

2 cups chicken or vegetable broth, preferably homemade

13.5 oz can coconut milk, room temperature

1/4 tsp salt

1/4 tsp pepper

Directions:

1. Preheat oven to 400 degrees.

2. Depending on the thickness of peeled carrots, cut them in half lengthwise and widthwise. If they are already pretty thin, just cut in half lengthwise.

3. Place carrots on a baking sheet and drizzle with olive oil.

4. Roast carrots in oven until tender, about 20 minutes.

5. In a food processor, add all ingredients.

6. Blend on high until well-combined.

7. Garnish and serve immediately.

Instant pot broccoli cheese soup

Yield: 11 servings

Serve: 11

Serving Size: 3/4 cup

Nutritional Information:

Total Fat 23.8g|37%| Total Carbohydrate 7.8g|3%| Dietary Fiber 2.7g|11%| Protein 11.8g|24%|

Preparation Time: 35 minutes

Cook Time: 8 minutes

Total Time: 43 minutes

Method: Instant Pot

Calories Per Serving: 276

Ingredients:

2 tbsp (1 oz) unsalted butter

2 tbsp (30g) minced garlic