Tuscan Soup

3 Comments May 28, 2021 B I A N C A S O R I A N O

Cook up tomatoes, kale, cream, and ground pork for an Italian inspired keto recipe.

Prep Time 10 mins Cook Time 20 mins Total Time 30 mins Course Soup Cuisine Italian Servings 4 people

Recipe

Equipment

• soup pot

Ingredients  

• 2 tbsp olive oil, extra virgin or olive butter
• 3 cloves garlic minced
• 1 yellow onion diced
• 2 medium sized tomatoes, roma cut into thin wedges
• 1/2 lb ground pork*
• 1 tsp salt
• pepper to taste
• 2 handfuls of kale shredded
• 2 cups chicken/pork broth low sodium
• 1 cup water add more if necessary
• 1/2-1 cup heavy whipping cream
• 1/2 cup parmesan cheese

Instructions 

Cook garlic, onions, and tomatoes

• Heat pan on medium high heat. Add the olive oil.
• When the oil is hot, add the garlic. After the garlic has browned, saute the onions.
• After 3 minutes, add the tomatoes and cover pot for 2 minutes.

Brown the pork, then add kale

• Next, cook the pork and season with salt and pepper. Cook for about 4-5 minutes until pork is browned and crispy.
• Add the kale and cover for 2 minutes.
• Pour broth, water, and heavy whipping cream. Bring soup to a boil.

Serve hot with parmesan cheese

Dear readers,

Try this keto recipe soup with kale and tomatoes.

Tomatoes are rich in Vitamin K, A, and C. (1)

Did you know tomatoes have antioxidants that can prevent cell damage and fight cancer? (1)

Kale also has a significant amount of Vitamin K, A, C. (2)

Vitamin A is beneficial for your eyesight.

Eat more kale!

CREAMY TUSCAN KALE SOUP KETO RECIPE

• soup pot

• 2 tbsp olive oil, extra virgin (or olive butter)
• 3 cloves garlic (minced)
• 1 yellow onion (diced)
• 2 medium sized tomatoes, roma (cut into thin wedges)
• 1/2 lb ground pork*
• 1 tsp salt
• pepper (to taste)
• 2 handfuls of kale (shredded)
• 2 cups chicken/pork broth (low sodium)
• 1 cup water (add more if necessary)
• 1/2-1 cup heavy whipping cream
• 1/2 cup parmesan cheese

Cook garlic, onions, and tomatoes

1. Heat pan on medium high heat. Add the olive oil.

2. When the oil is hot, add the garlic. After the garlic has browned, saute the onions.

3. After 3 minutes, add the tomatoes and cover pot for 2 minutes.

Brown the pork, then add kale

1. Next, cook the pork and season with salt and pepper. Cook for about 4-5 minutes until pork is browned and crispy.

2. Add the kale and cover for 2 minutes.

3. Pour broth, water, and heavy whipping cream. Bring soup to a boil.

Serve hot with parmesan cheese

Original recipe inspired by Instant Pot Keto Tuscan Soup by Christina Cherrier on eatwell.com

https://www.eatwell101.com/instant-pot-keto-tuscan-soup-recipe  

* Original recipe used Italian sausage.

Eat with salad: mixed herb salad with slivered almonds, strawberries,  cream cheese, and ranch or vinaigrette.

Soup

Italian

bell pepper, garlic, ground pork, heavy whipping cream, kale, olive oil, onion, parmesan, salt, tomato

Sources

(1) Swartzendruber, K. (2018, July 17). Tomatoes provide many health benefits. Michigan State University. https://www.canr.msu.edu/news/tomatoes_provide_many_health_benefits

(2) (n.d). Kale. Harvard School of Public Health. https://www.hsph.harvard.edu/nutritionsource/food-features/kale/

Chicken Sotanghon

Leave a comment May 13, 2021 B I A N C A S O R I A N O

Cook shredded chicken, carrot noodles, onion, celery, ginger, cilantro, salt, and pepper in a pot. Eat more vegetables by making this healthy Filipino chicken Sotanghon soup with carrot noodles.

Recipe

Prep Time 10 mins Cook Time 16 mins Total Time 26 mins Course Soup Cuisine Filipino Servings 4

Equipment

• soup pot

Ingredients  

• 2 tbsp olive oil extra virgin
• 3 cloves garlic minced
• 1 tbsp minced ginger
• 1/2 cup yellow onion diced
• 2-3 cups chicken shredded (cooked)
• 1 tsp salt
• a pinch of pepper
• 3-4 cups chicken stock organic
• 1 cup celery chopped
• 3 cups peeled noodle carrots
• 1 handful cilantro chopped (optional)

Instructions 

• Heat pot to medium high heat. Add olive oil and garlic. Fry until the garlic becomes brown. Then, add the onions and ginger.
• After 3-5 minutes, add the shredded chicken and season with salt and pepper.
• After 3-5 minutes, add the chicken stock and celery. Bring soup to a boil.
• Add the carrot noodles and cook for 3 minutes.
• Serve hot with cilantro and lemon or calamansi slices.

Video

Notes

* Make carrot noodles by peeling the carrot skin with a peeler. You can use a spiraler or noodler machine. Peel carrot noodles one inch from the base.

Try this healthy Filipino chicken Sotanghon soup with carrot noodles.

Processed with VSCO with preset

Processed with VSCO with preset

Chicken Sotanghon Veggie Noodle Soup | Keto & Low Carb

Cook shredded chicken, carrot noodles, onion, celery, ginger, cilantro, salt, and pepper in a pot. Eat more vegetables by making this healthy Filipino chicken Sotanghon soup with carrot noodles. Keto, low-carb, and a one-pot recipe.

• soup pot

• 2 tbsp olive oil (extra virgin)
• 3 cloves garlic (minced)
• 1 tbsp minced ginger
• 1/2 cup yellow onion (diced)
• 2-3 cups chicken (shredded (cooked))
• 1 tsp salt
• a pinch of pepper
• 3-4 cups chicken stock (organic)
• 1 cup celery (chopped)
• 3 cups peeled noodle carrots
• 1 handful cilantro (chopped (optional))

1. Heat pot to medium high heat. Add olive oil and garlic. Fry until the garlic becomes brown. Then, add the onions and ginger.

2. After 3-5 minutes, add the shredded chicken and season with salt and pepper.

3. After 3-5 minutes, add the chicken stock and celery. Bring soup to a boil.

4. Add the carrot noodles and cook for 3 minutes.

5. Serve hot with cilantro and lemon or calamansi slices.

* Make carrot noodles by peeling the carrot skin with a peeler. You can use a spiraler or noodler machine. Peel carrot noodles one inch from the base.

Soup

Filipino

Lemon Apple Juice

Leave a comment May 1, 2021 B I A N C A S O R I A N O

source: Healthline

Try this refreshing Lemon Apple juice with four ingredients: lemon, apple, celery, and ginger.

Prep Time 5 mins Total Time 5 mins Course Juice Servings 1

Ingredients  

• 1 apple large
• 2 tbsp lemon juice freshly squeezed
• 1 thumb sized piece of ginger
• 1 cup celery (3 stalks)

Instructions 

• Juice all ingredients in a blender.
• Squeeze lemon in a lemon juicer and add to juice.

Video

Nutrition Tips for Juices:

Research has shown that apples support weight loss. Source: Healthline

“Apple polyphenol extract — made from one of the fruit’s natural compounds — has also been linked to reduced cholesterol levels” source: Healthline

Juice lemons.

“Research has shown that polyphenol antioxidants found in lemons significantly reduces weight gain in mice” source: Healthline

Though researchers studied mice, Healthline says “anecdotal evidence is strong that lemon water supports weight loss.”

Lemon Apple Juice for Weight Loss

Try this refreshing Lemon Apple juice with four ingredients: lemon, apple, celery, and ginger.

• 1 apple (large)
• 2 tbsp lemon juice (freshly squeezed)
• 1 thumb sized piece of ginger
• 1 cup celery ((3 stalks))

1. Juice all ingredients in a blender.

2. Squeeze lemon in a lemon juicer and add to juice.

Juice

apple, celery, ginger, lemon