A more appropriate name for my vegetable soup should be, “clear the fridge Monday Vegetable soup”, because when I make vegetable soup I rarely shop for ingredients with the intention of actually making a vegetable soup. Instead, when I know there are some vegetables that could do with using shortly then I will make a soup. Recipe below has 11 net carbs.
I have included below a recipe for the soup I have made today along with a nutrient list. Obviously if you swop ingredients about then the nutrients will change. Butternut squash is one of my favourite soup ingredients as it helps to thicken the soup if you purée it; however squashes and root vegetables do tend to be higher in carbs, so just be aware of this should you vary the recipe with your own fridge clear up.
Root vegetables and squashes should be placed in the oven first for 10 minutes before adding the softer vegetables and any leafy vegetables should only be added to the saucepan. If you prefer not to roast the vegetables first then you can cook everything together in a saucepan until tender.
You can throw in the Sunday roast leftovers when combining all the ingredients in the saucepan. If you have leftover meat, this would help increase the protein content. 100ml of double cream would increase the fat content by 2gms as well as making the soup creamy.
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Continuing with my soup themed week, today I am sharing my Leek and Chicken Soup Recipe. A very simple recipe to use and delicious to eat either as a soup or as a Chicken and Leek Pie filling.
Using just 10 ingredients you can have this chunky soup ready to eat in under an hour. Only 12 g net carbs per serving.
I served mine with Fat Head Pizza dough rolls using the following recipe https://howtothisandthat.com/keto-fathead-rolls/
If you are entertaining and want to add a little more body to the sauce, you could add 150 ml of soured cream; however this will increase the carbs slightly and the calories significantly, something to consider if you are needing to keep an eye on these.
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I am starting my week of soups with a creamy broccoli, cheese and bacon soup. Packed with healthy fresh vegetables and coconut milk makes a perfect soup to take to work for your lunch or to serve as a starter for supper. A bowl of broccoli, cheese and bacon soup is only 9 net carbs per portion.
Today I made Fat Head Pizza Dough rolls as an accompaniment to this creamy soup. Each portion is only 2 net carbs per portion. Recipe from https://howtothisandthat.com/keto-fathead-rolls/
My recipe makes enough soup for four portions. A perfect amount to see you through the week for lunch. Keep in the fridge and heat as required; put in a thermos flask and it will keep warm until lunch time. A easy and nutritious lunch.
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Using just 6 ingredients from your everyday stores you can enjoy this low carb cauliflower pizza base. There are plenty of low carb alternative pizza base recipes on the internet and I have tried many. I started out with courgettes, but I could never seem to get them dry enough to prevent a soggy base. Then I found cauliflower recipes which revolutionized my outlook on alternative pizza bases. Net carbs 17 g per 9 inch base.
To vary the taste, I do add other vegetables to my cauliflower, cheese and egg mixture. Often I include vegetables which I want to use up. My favourites are carrot and leeks, so the recipe below will include these, but I’m sure once you’ve made this a couple of times you will experiment with what suits you. The main thing is that the cauliflower is great at making the base firmer so it is key to the ingredient list.
These bases are ideal to eat cold and once topped with tomato pizza topping and your chosen meat and vegetables make a fabulous lunch box meal.
TIP: The base should be cooked on a non-stick commodity such as a silicone baking mat or baking parchment paper.
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These little Egg Muffins are a brilliantly versatile item for any lunch box. One of the things I find most difficult about watching my carbs is food on the go. Maybe office lunch or a picnic with friends. These wonderful muffins give a variety of easy and cheap alternatives to fulfil midday hunger.
The muffins can be made quickly and easily in advance and will hold up in the fridge for at least 3 days. They can be frozen and can be taken out as they required. Depending on your chosen filling, they can become a little watery once defrosted, but they really are so quick to make you may prefer to make a fresh batch as required.
Perfect to eat cold, but if you have the facilities to heat them, such as a microwave then they are even more gorgeous. Net Carbs 7g per muffin.
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Cornish pasties are obviously from Cornwall, England. Traditionally made with meat, potato and vegetable mixture enveloped by pastry. Yes pastry – I had not considered these for my low-carb blog until I found a recipe for Fat Head Pastry. Original recipe I used can be found here: https://www.ditchthecarbs.com/fat-head-sausage-rolls/
Wow if I can make a low-carb pastry then maybe I could include Cornish Pasties. My version below is only 9 net carbs per portion.
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