“Potato” Soup

By Kirsten Maxwell April 5, 2023 39 mins read 150 Views

This was probably the first low-carb soup that I made 14 years ago when I started my low-carb diet. Potato soup has been my favourite creamy soup for years, so it was only natural that I would make a low-carb version. Although my husband loves sandwiches for lunch, I have always loved soup. He says that I've made at least one new soup per week in my entire life. In the 54 years that we have been married, I have never made a bad recipe for soup. I think I might be able to make my husband a soup-making man.

There are so many soups that I have on my blog, it's the largest category. This week, I thought I would feature some of my favorite soups. I'm able to share old favorites with my younger followers, and remind my long-term readers about the many that you have been meaning to try. This is where I love to use one of my favorite sayings: Too many recipes, too little time.

This "potato soup" is a low-carb, American version of the French Vichissoise. I prefer to serve it warm as a regular American potato soup. I have never liked any of the cold soups like vichissoise or ciopinno. Texas likes my soup hot. This recipe is Atkins Induction-friendly. To be truthful, it (and my one-minute-muffin!) are what got me through Induction.

With your own copy of Jennifer Eloff's best-selling cookbooks Low Carbing among Friends, you can find more delicious low-carb recipes at your fingertips. Over the years, she has worked with George Stella, a well-known low-carb chef, and many other talented low carb cooks to bring you a variety of low-carb dishes you will love to try. Many of my recipes can be found in the volumes. Order yours from Amazon or: http://amongfriends.us/order.php

INGREDIENTS:

1 medium head cauliflower (approx 12 oz.

4 c. Chicken broth, homemade or low-sodium

1 1/2 c. chopped or thinly sliced leeks

2 shallots, finely chopped

1/4 stick (4 T.) unsalted butter

1/4 tsp. Each salt & each black pepper

1 T. chopped green onion or chives (optional garnish).

1/2 c. heavy cream

OPTIONAL: 1/4 cup dry white wine

DIRECTIONS Cut the cauliflower into flowerets, then place them in a large soup pot. The root of the l leek should be removed and the leek cut in half lengthwise. All "hidden" dirt should be removed from the leaves. It will hide! Grit is not what you want in your soup. Add 1 1/2 cups of chopped leek to the soup pot. Add broth, shallots and salt to taste. Bring to boil, then reduce heat to a simmer. Cook the leeks and cauliflower until they are tender. Continue to simmer for 5 minutes on low heat. Add heavy cream and wine, if you are using wine. Blend the soup until smooth using a stick blender in the pot (LOVE this stick blender), or using small batches in a regular blender or processor. If serving the soup cold, chill it. Serve in 4 bowls. Garnish with chopped green onions or chives. Serve with your favorite bread, which is acceptable under the program, and a nice salad.

NUTRITIONAL INFO: 4 servings approximately 1 1/2 cups. Each contains:

194 cals, 15.3g fat, 10.45g carbs, 4.10g fiber, 6.35g NET CARBS, 5.93g protein, 796 mg sodium

By: Peggy
Title: “Potato” Soup
Sourced From: buttoni.wordpress.com/2023/04/05/potato-soup-2/
Published Date: Wed, 05 Apr 2023 18:18:19 +0000

Frequently Asked Questions

Is it the hardest week of keto?

Preparing for the first week of a keto diet is often daunting. It involves significant lifestyle changes and forces most people to step out of their comfort zone. The idea that you're saying goodbye to your favourite high-carb foods can be intimidating.

But don't fear! Don't worry! With the right support and information, this will be one the most rewarding weeks you ever have. The ketogenic diet can be managed with dedication and consistent effort.

The key is to start slow - transitioning onto any new dietary plan takes time. It's normal to feel tired as you adapt to a lower-carb diet. But don't lose heart! Consuming healthy fats as well as low-sugar foods will help replenish your energy and keep portions in check.

It is important that you recognize that it won't take too long for your body adapts. Cravings for high-sugar foods will eventually subside, your hunger will disappear naturally, and your metabolism's energy will be maintained throughout the day.

You can make it seem easier by emphasizing mental fortitude before you dive into ketosis.

Can you eat rice with keto?

Hesitating? Are you unsure how or whether rice should be included in a ketogenic diet? There are two options: yes or no. Depending on which rice you choose, it may fit into your macros but could cause problems with your carefully planned diet.

Rice is a grain-based carbohydrate that packs rather large amounts of energy per serving. If you are trying to limit calories or reduce carbs, it is best not to eat large quantities of wild or white rice. However, some varieties, like broccoli and cauliflower rice, are low on carbohydrates and still contain essential nutrients like vitamin A, fibre, and protein.

Cauliflower is ideal for those trying to maintain ketosis while eating rice since it contains only 3g of net carbs per one-cup cooked portion. However, this is an easy substitution. You should make sure you have enough water throughout the day so that you don't feel bloated from the additional starches in your rice meal.

When done correctly, adding healthy grains such low-carb options like cauliflower rice can boost essential vitamins and minerals. Are you wondering if keto rice is good for you? You should be mindful about the variety and how much rice you choose for each meal. Also, avoid any extra fixings that can take away from the delicious and nutritious benefits of this grain.

What happens to your body after you cheat on keto

The keto diet can have unwanted side effects. Starchy carbs can cause your blood sugar levels to rapidly rise if you suddenly eat them. This can cause dehydration as water is required to restore your cells to a homeostatic condition. A lack of essential minerals, such as potassium and sodium, can cause electrolyte imbalances.

In addition to these problems, keto-cheats can experience constipation or diarrhea from high-carbohydrate diets. Although these symptoms are temporary, they can be very uncomfortable and disruptive. Additionally, intense cravings resulting from cheat meals may lead people into dangerous cycles of feeling deprived, followed by binging on high-carb foods; thus undoing all the hard work they put in while following the keto diet plan.

Remember that even if you indulge in a few cheat meals or snacks, your progress on the Keto diet will not be halted for several months or longer. But there will still be consequences for going beyond your meal plan for long periods.

Is it really necessary to have a Keto Food List

Determining if you need a keto food list? Probably an important part of your keto journey. It is crucial to eat the right ketogenic foods that are high in fat and low on carbs. With so many recipes and food items available, each offering different levels of carbohydrates, finding the best fuel for reaching your goals can seem daunting.

It can be easier to plan meals and get enough variety by knowing what foods are allowed. It provides both information on what to eat and ideas for cooking them. You can also use it as a reference guide to help you shop at the supermarket or at restaurants.

In addition, having a well-balanced nutritional approach to eating can help maximize weight loss results while maintaining overall wellness. This includes 12-15% protein, 15-30% fat, and no more than 5% net carbs to get into the metabolic state known as ketosis. The main goal of the meal is to provide optimal nutrition while providing minimal carbs.

You can use this list to help guide you in your transition towards healthier eating habits that will improve your well-being and make it easier for you to live a more meaningful life. This resource is a great way to get started on your journey towards achieving your lifestyle goals.

What is a typical ketogenic meal?

Keto diets are easy to follow. Just think of it as regular healthy eating, but with an extra special twist. One twist is to eliminate processed carbs and replace them by high-quality oils and fats.

You'll reap the many health benefits of this diet, including improved energy levels, better cognitive performance, and improved digestion. You'll also be able enjoy delicious, high-quality meals made with great-tasting ingredients.

So what does an example of a tasty ketogenic meal look like? You could have grilled salmon with fresh kale and parmesan cheese. Then, you would pair it with roasted cauliflower with olive oil and freshly chopped herbs. It could be an omelet filled with bacon bits, bell peppers and cheese, all cooked in your favorite buttery spread.

Whatever route you choose to take when creating your next keto meal recipe, quality ingredients will make it a winner. So go ahead - get in the kitchen and explore new flavours while savouring healthy recipes for life-changing results!

What happens when you exceed 20 carbs in keto?

Consider the possible ramifications of eating more than 20 grams of keto carbs. This is a critical thought that must be considered. Too many carbs can cause weight gain or stall weight loss.

Understanding how carbs interact with your body and how fast they are processed is key to unraveling the mystery of how much is too many.

You should avoid eating too many processed carbohydrates if you are following a low carbohydrate diet like a ketogenic one. The rule of thumb for a ketogenic diet is to not exceed the body's energy requirement. This means that your daily carbohydrate intake should be no more than 20g. This number is critical to maintaining ketosis. Excessing this amount can cause imbalance in the body and slow down progress.

It pays to be within the guidelines of a ketogenic Diet for optimal health. This helps you understand how your body works to produce energy, which is crucial for people looking for sustainable weight loss.

How long does it take to start losing weight on lazy keto?

It can be difficult and confusing to figure how long it will take for you to lose weight following the lazy keto program. There are many factors that influence how effective this diet is, so it will not be the same for everyone. It depends on individual lifestyle, goals, and adherence to this type of diet.

According to studies, you can see a gradual decrease in body fat after around two weeks. Studies show that fat loss can be affected by factors such as body composition and caloric intake. The best advice is to keep on track and stick to the plan.

If you aren't a regular exerciser, don't worry. The majority of people who follow this plan can expect to lose at least some weight within the first few weeks. When engaged in regular exercise coupled with sensible eating habits, it's possible that noticeable results could occur within as little as seven days.

If you are trying to change your lifestyle, like eating a healthier diet or engaging in exercise, consistency is important. You will be able to reach your goals quicker if your nutrition requirements and metabolism rate are met. It takes dedication, knowledge, hard work and perseverance to see results with programs such as lazy keto.

Statistics

It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)
Around 35% of total calorie intake is probably the upper limit. (healthline.com)
Proteins should account for around 10–30% of energy needs, while carbs are usually restricted to 5%. (healthline.com)
But, a 1-ounce slice of cheese delivers about 30% of the Daily Value for saturated fat, so if you're worried about heart disease, consider portion size when eating cheese. (eatingwell.com)
One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (25Trusted Source (healthline.com)

External Links

How To

The Best Foods to Eat On a Ketogenic Lifestyle

A ketogenic diet is only possible if you consume the right foods. You should eat plenty of protein and fats. Avoid processed and sugary foods.

Tucking into lots of whole foods is an important element, and embracing moderate portions of healthy fats like avocados, coconut oil, butter, and ghee. You can maximize your success by eliminating all types of sugar, bread, or grains.

If you want to ensure your body receives the best nutrition, organic should be your top priority. Free-range eggs will ensure that you receive vital nutrients from concentrated resources naturally fed by the environment.

Seducing your taste buds with delicious dishes composed of common low-carb staples such as broccoli, cauliflower, spinach, and kale can cut off troublesome cravings for sugar and carbs. It is possible to add probiotic properties to your diet through fermented foods. These have been linked to reduced inflammation and better metabolic health.

It is possible to experiment with wild meats like partridge, duck, venison and venison. This will add variety to your menu, while providing lean proteins, as well as minerals, that are often difficult to find in other food.

This lifestyle change is about finding a balance between fresh produce in its natural state and adding nutrients to it.