Author: healtherwhite

Wake Up to Wellness: Issue #12

What’s new in the world of health and wellness this week?

We’ve got you covered:

  • How gout and ketosis could be related
  • Preventing food-borne illness from contaminated avocados
  • Get in shape by training for a wine run
  • How eating more fiber can help prevent heart attack and stroke
  • The potential connection between belly fat and brain shrinkage

Is There a Connection Between Gout and a Ketogenic Diet?

Gout is a painful condition found in the toes that is traditionally associated with drinking large amounts of alcohol, eating a lot of foods with high fructose, eating too much meat, and having metabolic syndrome.

Recently, an article suggested there gout is making a comeback in young, healthy people who begin eating a ketogenic diet. Dr. Leigh Vinocur, an ER doctor, said, “Quick-fix diets like keto and paleo, where your intake is very high in fat and proteins, those can lead to gout. It’s ironic: modern living — from the food industrial complex to those brand-new diets like keto — have led to an uptick in one of the world’s earliest diseases.”

However, there’s a lack of reputable studies that link gout to adopting a ketogenic diet. Most of the existing studies connect gout to the amount of uric acid in the blood. Those who start a keto diet may experience short-term rise in uric acid, which could increase one’s risk for gout. But, over the long-term, a low-carb diet can reduce the level of uric acid, so it could actually reduce the risk of gout.

Read the full story here.

Get Motivated to Get in Shape With a Wine Run

If you’re a wine lover and you’re looking for motivation for getting in shape, training for a wine run may be right for you! Worldwide, wineries have developed races that take you through beautiful vineyards with a celebratory wine tasting and party afterwards.

Sounds amazing, right? Check out the Wicked Wine Run in Fredericksburg, Texas or hit up wine country in the Napa to Sonoma Half Marathon. Indulge in beautiful scenery and wine cocktails in Canada’s Half Corked Wine Run.

If you want to go big, travel to France and enjoy one of the most impressive wine runs in the world in Bordeaux, Maraton Du Medoc or visit the world’s second largest wine cellar at the Cricova Wine Run in Moldova.

Learn more about these wine runs and several others by reading the full story here!

How to Prevent Food Illness From Contaminated Avocados

Recently, the FDA discovered that one-fifth of avocados they tested had dangerous contamination on the skin of the avocado. Listeria monocytogenes was on 17 percent of the avocados, and less than one percent of the avocados tested positive for listeria or salmonella. However, with the right precautions, guacamole lovers can still enjoy this nutritious food.

Before you cut into an avocado, the FDA says you should scrub the outside of the skin with a produce brush and dry it thoroughly with a paper towel. If you want to be extra careful, you can also wash avocados in a mixture of a half tablespoon of bleach and one glass of water, since they are “hard-skinned.” Be sure to throw away the skin right away and clean your countertops thoroughly.

Read the full story here.

Eat More Fiber to Reduce Your Risk of Heart Attack and Stroke

We all know that eating right and exercising regularly can help prevent heart attacks and strokes, but a recent study shows that eating the right amount of fiber can also help reduce your risk.

Researchers analyzed 185 observational studies and 58 clinical trials that included 4,635 adults over the span of 40 years. The analysis showed that those who ate the most fiber-rich diets were 10–15 percent less likely to experience premature death from a cardiovascular event. They also found that a fiber-rich diet was associated with a 14–15 percent lowered risk of developing coronary heart disease, Type 2 diabetes, stroke, and colon cancer.

Study co-author Jim Mann said, “Fiber-rich whole foods that require chewing and retain much of their structure in the gut increase satiety and help weight control and can favourably influence lipid and glucose levels.”

The scientists recommend that adults should eat 25–29 grams of dietary fiber every day to get the maximum benefits. Incorporate whole grains, vegetables, fruit, peas, and beans into your meal plan for a fiber-rich, healthy diet.

Read the full story here.

One More Reason to Reduce Belly Fat

Extra belly fat carries a host of health dangers, and new research says it even cause brain shrinkage.

Researchers at Loughborough University in Leicestershire, England measured participants’ BMIs and discovered those with high waist-to-hip ratios showed the lowest brain volume in their MRI results.

The author of the study, Mark Hamer, Ph.D., said, “Existing research has linked brain shrinkage to memory decline and a higher risk of dementia, but research on whether extra body fat is protective or detrimental to brain size has been inconclusive. Our research looked at a large group of people and found obesity, specifically around the middle, may be linked with brain shrinkage.”

The study included 9,652 people with a cumulative average age of 55 years. Nineteen percent of them were obese, with a BMI of over 30. The researchers did add that a mere 5 percent of those invited to the study participated, so the study was somewhat limited.

Read the full story here.

The post Wake Up to Wellness: Issue #12 appeared first on The Kettle & Fire Blog.


10 Slow Cooker Soup Recipes for a Hectic Lifestyle

If you constantly find yourself pacing the kitchen, wondering what you can whip up for dinner in a pinch, this post is for you.

For those of you who juggle busy lifestyles, wear a dozen hats, and constantly struggle to find a balance between work, life, and family, getting dinner on the table might seem like the last thing on your priority list. Yet, when your family looks up at you expectantly, wondering what’s for dinner, you know you have to think of something — and quick.

Enter the slow cooker.

Why Slow Cooker Soup Will Be Your Weeknight Saving Grace

You already know that a little meal prep can go a long way when it comes to saving prep time in the kitchen. But sometimes, there just isn’t enough time in the week (er, weekend) to chop vegetables, prep side dishes, or create entire meals for reheating.

For those extra-busy weeks, slow cooker recipes could be perfect for your family. Simply toss all the ingredients (broth, vegetables, meat, herbs, salt, and black pepper) in your slow cooker in the morning, then set it to simmer on low for eight hours. When you arrive home from a busy day, dinner is ready to be served.

10 Slow Cooker Soup Recipes You Have to Work Into Your Meal Prep

During the most hectic of weeks, these delicious soups will help you maintain a sense of balance.

Slow Cooker Healthy Sweet Potato Soup

10 Slow Cooker Soup Recipes for a Hectic Lifestyle: Sweet potato

If you’re looking for a soup that’s thick, creamy, and tastes like fall, this sweet potato soup is it. Made with a variety of vegetables, and using coconut milk instead of regular milk, this pureed vegetable soup is healthy, dairy-free, and — even though it’s a vegan recipe — contains an incredible 16 grams of protein per serving.

Slow Cooker Paleo Beef Stew

10 Slow Cooker Soup Recipes for a Hectic Lifestyle: Beef stew

Image: Parsnips & Pastries

With crimini mushrooms, carrots, onions, red potatoes, beef, and fresh herbs combined into one pot, how could you resist this Whole 30-friendly slow cooker beef stew? Want a low carb version? No problem. The author suggests using sweet potatoes or parsnips for a stew that’s low in carbs and paleo-friendly.

Slow Cooker Split Pea Soup With Bone Broth

10 Slow Cooker Soup Recipes for a Hectic Lifestyle: Split pea

Image: StreetSmart Kitchen

Flavorful beef bone broth serves as a base to this scrumptious, creamy soup. With bacon bits, split peas, celery, potatoes, and carrots to bring out the flavor, this is a simple dish you can prepare any night of the week.

Easy Pot Roast Soup

10 Slow Cooker Soup Recipes for a Hectic Lifestyle: Pot roast

Image: My Life Cookbook

You can make this delicious pot roast soup one of two ways: Either simmer it in the Crock-Pot for eight hours, or toss all the ingredients in the Instant Pot for a mere 25 minutes. With celery, potatoes, celery, and chunks of beef roast simmering together with fresh herbs, this is a one-pot meal your whole family will love.

White Chicken Chili

10 Slow Cooker Soup Recipes for a Hectic Lifestyle: White chicken chili

Image: Give It a Whirl Girl

If you’re looking to switch things up from the standard chicken soup or slow cooker chicken noodle soup you’ve made dozens of times, you have to try this white chili. In stark contrast to a traditional chili recipe, this white chili combines shredded chicken breasts, chicken broth, green chilies, and white beans into one pot, creating a slightly spicy, yet more brothy version.

Bone Broth Instant Pot Chili

10 Slow Cooker Soup Recipes for a Hectic Lifestyle: Instant pot chili

Image: Bessie Bakes

If you just can’t be swayed from a classic chili recipe, try this recipe on for size. Green bell peppers, red peppers, onions, garlic, beef, and beans are smothered in chili powder and other spices to create a chunky chili that packs a punch. Top with a dollop of sour cream or guacamole to complete the dish.

French Onion Soup

10 Slow Cooker Soup Recipes for a Hectic Lifestyle: French onion

Image: Pretend It’s a Donut

The secret to this slow cooker French onion soup recipe is the use of caramelized onions. Caramelizing the onions before you place them in the slow cooker (rather than allowing the slow cooker to do the cooking) is what gives this soup its buttery, luxurious flavor — well, the extra gruyere cheese certainly doesn’t hurt.

Keto Broccoli Cheddar Soup

10 Slow Cooker Soup Recipes for a Hectic Lifestyle: Keto broccoli cheddar

Image: Keto Daily

While you might not associate a classic broccoli cheddar soup with any sort of diet, this keto version will make you reconsider. Made with broccoli, cheddar cheese, bacon, heavy cream, and chicken bone broth, this hearty soup contains 26 grams of protein and a whopping 45 grams of healthy fats per serving.

Instant Pot Creamy Gnocchi Soup

10 Slow Cooker Soup Recipes for a Hectic Lifestyle: Creamy gnocchi

Image: PaleOMG

If you once loved tortellini soup or lasagna soup but now follow a gluten-free diet, you have to try this recipe. By using cauliflower gnocchi, this incredible Instant Pot soup will satisfy all your Italian comfort food cravings, without the comfort-food-discomfort. Sausage, cauliflower, tomatoes, garlic, and gnocchi are simmered in chicken bone broth for a delectable soup you’ll make again and again.

Slow Cooker Chicken Bone Broth

10 Slow Cooker Soup Recipes for a Hectic Lifestyle: Bone broth Come on now, you know we couldn’t make a slow cooker recipe round-up and leave bone broth off the list! If you hesitate to make bone broth at home, this foolproof recipe is a good one to start with. All you have to do is pour all the ingredients into the Crock-Pot and allow to simmer for 12 hours. If you place the ingredients in the slow cooker at 7:00 p.m., a warm mug of bone broth will be ready for breakfast at 7:00 a.m. the following morning.

Enjoy Any of These Slow Cooker Recipes This Week

To save a few precious minutes this week, pull the slow cooker out of the cupboard and allow it to do the heavy lifting. Simply combine all ingredients into the Crock-Pot in the morning for a complete meal that’s ready by dinner time.

If you need to save even more time this week, don’t forget that Kettle & Fire has a number of pre-made soups (like butternut squash soup, healthy tomato soup, and grass-fed beef chili) that are perfect for your family. Simply heat any of these soups over the stovetop (or in the office microwave) for a healthy meal that takes zero time to prep.

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How to Make Creamy Keto Mushroom Soup

At first glance, it might not be obvious that the standard cream of mushroom soup isn’t keto-friendly. After all, it’s cream, it’s mushroom, what’s not keto about that? But when you turn the can around, you see the vast array of ingredients, ranging from wheat or white flour to maltodextrin and other starchy fillers, all the way to just plain sugar. Not good.

We’ve developed a delicious keto mushroom soup recipe that fulfills the low carb requirement — it’s gluten-free, wheat-free, and free of starchy thickeners. It also packs a nutritional punch beyond your standard creamy mushroom soup. We’ll tell you all about this product and walk you through a delicious recipe you can make with it.


Make Creamy Keto Mushroom SoupMushrooms are an underappreciated superfood, packed with immune-boosting constituents (selenium and beta glucans) that not only boost T cell production, but actively ward off the growth and reproduction of cancer cells (1). Kind of crazy, right?

Interestingly, that same beta glucans fiber has been shown to help diabetic patients regulate their blood sugar, as well as aiding in cholesterol digestion and boosting heart health (2). Beta glucans (soluble fiber) and chitin (insoluble fiber) are both highly concentrated in mushrooms, making mushrooms of nearly all varieties great sources of dietary fiber.

We recommend including a variety of mushrooms in your diet to ensure that you’re reaping the benefits of these diverse and nutrient-dense superfoods. So our low-carb cream of mushroom soup recipe features a variety of mushrooms, rather than just sticking with the traditional white or button mushrooms. By mixing it up, we not only deepen the flavor profile of the soup, we also increase your micronutrient consumption.

What’s Different?

Keto Mushroom Soup RecipeIf you grew up eating green bean casserole smothered in canned cream of mushroom, then you know that the stuff comes out of the can in the shape of the can. It’s thick and sludgy until it heats up on the stove. That’s because of the ingredient additives we mentioned up top: starchy thickeners like maltodextrin, wheat or white flour, corn starch, and carrageenan.

Our ketogenic version of this classic soup — or casserole ingredient — skips all that filler. Instead, we’ve created a rich, creamy soup that will fill you up faster without messing up your carb count. After all, mushrooms are packed with fiber, which works when you’re considering net carbs.

Many cream of mushroom soup recipes you’ll find on the web include a splash of either dry red or white wine. The keto diet doesn’t allow for alcohol, at least not at the beginning, so we leave that out as well.

As a way to accomplish a similar acidic quality, we use apple cider vinegar instead. It cuts any bitterness from the mushrooms while offering a tiny bit of sweetness without the calories.

This keto cream of mushroom soup will give you the same comfort food feeling that the old stuff did, but without the carbs. You’ll feel full from the heavy cream and mushroom fiber, and you’ll get the proteins from the bone broth collagen as well — a balanced, low-carb soup that will satisfy the whole family.

Alternatively, if you’re looking for all the nutrition we mentioned and none of the fuss, look out for Kettle & Fire’s Mushroom Bisque, coming soon. Rich, creamy and delicious, this soup serves as a great ready-made meal for the nights you don’t have the energy for homemade fan fare.

Creamy Keto Mushroom Soup

This keto cream of mushroom soup will give you the same comfort food feeling that the old stuff did, but without the carbs. You’ll feel full from the heavy cream and mushroom fiber, and you’ll get the proteins from the bone broth collagen as well — a balanced, low-carb soup that will satisfy the whole family.

  • 2 Tbsp. grass-fed butter (plus more for sauteing)
  • 1 leek ( chopped and separated into green and white)
  • 2 cloves garlic (minced)
  • 8 oz. mixed mushrooms (diced (we used a container that included: alba and brown clamshell, trumpet royale, forest nameko, velvet pioppini, and maitake frondosa))
  • 3 tsp. tamari
  • 1 1/2 cups Kettle & Fire Chicken Bone Broth
  • 3 tsp. apple cider vinegar
  • 1 1/2 cups organic heavy cream (or full-fat coconut milk if going dairy-free)
  1. Heat a large saucepan over medium heat until warm.
  2. Melt 2 tablespoons butter and add the white part of the chopped leeks.
  3. Saute until translucent, then add garlic, stirring to make sure nothing burns.
  4. Add mushrooms, stirring to coat everything with butter and allowing the aromas to release (about 3 minutes).
  5. Add tamari and chicken broth and continue stirring for another minute to marry all the flavors.
  6. Turn the heat down to low and scoop three fourths of the contents of the pot into a high-speed blender, leaving the other one fourth still in the saucepan. Blend until completely smooth and uniform.
  7. Return the blended soup to the pot and stir in the apple cider vinegar and heavy cream.
  8. Optional: Add black pepper and additional tamari to taste.

For the topping:

  1. Heat a separate large pot or skillet to medium heat.
  2. Add a small pat of butter and the green portion of the chopped leeks.
  3. Saute until well-cooked and add a pinch of salt to taste.
  4. Top piping-hot soup with leek greens to your liking.

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Wake Up to Wellness: Issue #11

What’s new in the world of health and wellness this week?

We’ve got you covered:

  • Is there a connection between breakfast and diabetes?
  • CBD oil and drug testing
  • How pesticide exposure can be a risk factor for heart disease
  • Dark chocolate is delicious, but it’s not a health food
  • How a breathalyzer might be an early cancer detection tool in the future

Does No Breakfast Equal a Higher Risk of Diabetes?

Perhaps “calories in, calories out” isn’t the gold rule of nutrition.

A recent study showed that people who skip breakfast had a 22 percent increased risk for Type 2 diabetes. In the light of intermittent fasting, the study contradicts the popular belief that shortening your period of food consumption time per day actually increases weight loss and improves your sensitivity to insulin.

However, the study was an observational study, which only used data from six sources. In this particular trial, there was a non-linear response that reached a plateau after participants skipped breakfast for five days.

Further review of the trial showed that participants were more likely to be found snacking late at night — mostly on high carb foods. The only measures that were consistently recorded were that they should eat between noon and 6:00 p.m., and were able to eat whatever they wanted.

Further, more controlled studies may help to clear up this myth, or prove how important of a player breakfast really is.

Read the full story here.

Will Using CBD Oil Show Up on an Employment Drug Test?

As different forms of marijuana and CBD become legal and increase in popularity, drug testing has gotten more complicated. Medical marijuana is now approved in 33 states, and recreational marijuana use is legal in 10 states.

However, regardless of the laws, employers still have the risk to test for marijuana use, and can make hiring and firing decisions based on the results. CBD is a form of hemp or marijuana in an oil form. It doesn’t have any psychoactive effects, but studies have shown it can be helpful in treating anxiety, pain, and seizures.

CBD is legal, but it still have ramifications because of how it may show up in a drug test. Most organizations only test for THC, found in traditional weed. CBD oil contains less than 0.3 percent THC.

Sheri Kasper, RDN, LDN, says, “By law, you are allowed to ask the facility what cannabinoids they test for. If you are uncomfortable with that, you can call and ask anonymously.” These super-sensitive tests are rare, however. Most of the time, employers just want to know if you’re smoking weed all day, not if you’re taking CBD for your anxiety.”

It’s very unlikely using CBD oil will show up in a drug test. That being said, if you want to be extra careful, it might be best to abstain.

Read the full story here.

The Connection Between Pesticide Exposure and Heart Disease

A new study showed that Hispanic and Latino people who are exposed to pesticides at work may have an higher risk of developing heart disease.

The researchers studied 7,404 employed people between the ages of 18–74 who were part of the Hispanic Community Health Study/Study of the Latinos. They answered questions about their exposure to working in areas with pesticides, lifestyle factors such as exercise, smoking and alcohol use, provided medical history, and were given medical tests.

About five to nine percent of the participants said they were exposed to certain pesticides at work. Those who were in regular contact with pesticides were two times more likely to experience cardiovascular disease.

Why? The researchers haven’t discovered the full causation yet, but there does seem to be a link between pesticide exposure and heart disease.

Michael Ghalchi, a cardiologist with Manhattan Cardiovascular Associates, said, “Pesticides cause the body to develop inflammation and oxidative stress, which are known to be risk factors for developing cardiovascular disease. Some chemicals can be directly toxic to the heart muscle, preventing it from contracting normally and disturbing the heart’s electrical system.”

Read the full story here.

Is Dark Chocolate Healthy or Not?

We’ve all heard that dark chocolate contains antioxidants that are good for you, and many of us use it as a reason to indulge in chocolatey goodness.

Dark chocolate isn’t evil. Harvard reports it has significant amounts of flavanols found in fruits and veggies, and heart-healthy antioxidants. It also has an ample amount of cocoa butter and sugar.

Flavanols have been shown to improve blood flow and improve blood pressure. However, they can also make you more sensitive to insulin — which is a risk factor for diabetes.

Eating a diet based around dark chocolate will never be the answer. When it comes to eating a healthy diet, don’t believe everything you hear. Practice moderation and enjoy the foods you love, while balancing your food groups.

Read the full story here.

Can a Breathalyzer Detect Cancer?

It’s common knowledge that early detection of cancer leads to earlier treatment, and better outcomes. In the U.K., a breathalyzer has been developed to detect several types of cancer.

How? Many illnesses can create smells that emanate from your body. Researchers have found that aromas in your breath can show you may have cancer. Cancer Research UK is launching a two-year clinical trial with their breathalyzer device, coined the Breath Biopsy.

Professor Rebecca Fitzgerald, lead trial investigator at the Cancer Research UK Cambridge Centre, said, “We urgently need to develop new tools, like this breath test, which could help to detect and diagnose cancer earlier, giving patients the best chance of surviving their disease.”

They are recruiting up to 1,500 participants for the trial. If successful, early detection could save thousands of lives.

Read the full story here.

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5 Keto Soup Recipes You Have to Try (And How to Make Any Soup Keto Friendly)

There’s nothing more comforting than a piping-hot bowl of soup on a cold winter evening. When the temperatures begin to drop, staying inside and cooking a homemade meal is more alluring than venturing outside.

If you follow the keto diet you might wonder which soup recipes are compatible with your low carb lifestyle. For those chilly evenings when you want to enjoy your favorite soup recipes, but aren’t sure if it fits within the parameters of keto, we’ve prepared this quick guide for you (and supplied a few drool-worthy keto recipes, of course).

No matter if you’re curling up fireside in a cabin or next to your space heater in your city apartment, here’s how to make a keto-friendly soup on a cold evening.

What to Look for in a Keto Soup

When looking for keto recipes online, remember this: Many low carb recipes will fit perfectly into a keto meal plan, but will not be marketed as a low carb meal. Just because a recipe doesn’t explicitly contain the word “keto” in the title doesn’t mean it’s off-limits. To limit any confusion, follow these guidelines.

Look at the Macros

When looking at any recipe for the keto diet — not just soup recipes — your first step should be to look at the nutrition facts. On keto, a good rule of thumb is for roughly 70 percent of your calories to come from fat, 20–25 percent from protein, and only 5 percent from carbohydrates.

Most individuals on a keto diet will consume less than 30 grams of net carbs per day. As a reminder, net carbs are the total amount of carbohydrates you consume minus the amount of dietary fiber you consume (in grams). If you see a recipe that contains 15 grams of net carbs in one serving, know that you might use up half your carb allotment for the day.

Avoid Soups Thickened With Flour

Secondly, avoid soups thickened with flour or cornstarch. Even gluten-free ingredients, like tapioca flour or cassava flour, contain high doses of carbohydrates and are best avoided. These ingredients are commonly found in chowders or bisques. Potato soup, corn chowder, tomato soup, and New England clam chowder are common offenders.

There are several ways to thicken a soup without the added carbohydrates, which you’ll learn about further down this post.

If a Core Ingredient Isn’t Keto-Friendly, Approach With Caution

While this rule might not hold true for all recipes, it’s a good thing to keep in mind.

If a core ingredient (read: an ingredient that appears in the title) isn’t keto-friendly, you should be very wary of the recipe. For example, legumes, grains, and starchy vegetables are avoided on keto due to their high-carb content. Therefore, recipes like potato soup, black bean soup, split pea soup, or wild rice soup probably aren’t the best idea.

There are, however, always exception to the rule. With the keto diet growing in popularity, many faux recipes using low carb alternatives to grains and starch are becoming more mainstream.

How to Make Your Favorite Soup Recipe Lower in Carbohydrates

A single search for “keto recipes” on the internet should teach you this: Virtually any recipe can be made keto-friendly. All it takes is a few smart tweaks in ingredients. If you are determined to make your family favorite soup recipe lower in carbohydrates, try these strategies:

  • Replace milk with coconut milk or heavy cream: Milk typically contains unwanted sugars. Wherever you see milk in a soup recipe, simply swap it out for a high-fat alternative like coconut milk, coconut cream, or heavy cream.
  • Use a keto-friendly thickening agent: Rather than thicken a bisque or chowder with regular white flour, try this technique. Boil cauliflower florets into chicken stock until fork-tender. Allow to cool slightly, then blend the broth and cauliflower together, and voila! You created an easy keto chowder base.
  • Swap out a high-carb ingredient for a low carb alternative: You can easily substitute daikon radishes and cauliflower florets for potatoes, bacon bits for croutons or soup crackers, or crunchy celery for sweet corn in a variety of recipes. Or, if you can’t think of a suitable swap, you can…
  • Leave ingredients out altogether: If your favorite recipe contains a high-carb ingredient, just skip it. Create a beanless chili, leave the tortilla chips and corn out of a chicken tortilla soup, and leave out the potatoes in Italian wedding soup.

5 Low Carb Soup Recipes to Try This Week

Without any swap-outs or alterations, these soup recipes fit perfectly into the keto diet. These recipes can be made directly on the stovetop or in a slow cooker. To cut down on the total cook time, consider preparing them in an Instant Pot or pressure cooker.

Keto Broccoli Cheese Soup

Made with Kettle & Fire Chicken Bone Broth, this keto-friendly recipe is topped with crunchy bacon and filled with gooey, cheesy goodness. Unlike other broccoli cheese soups, there’s no sign of flour or cornstarch insight.

Healthy Cabbage Soup

The next time you’re craving take-out comfort food, give this recipe a try. With just 6 grams of carbs and 21 grams of total fat per serving size, this healthy cabbage soup fits perfectly within any low carb diet. The fusion of fresh garlic, ginger, soy sauce, and sesame oil give it a similar taste to an Asian stir-fry.

Healthy Cauliflower Soup

Cauliflower is one of the most versatile (and low carb) vegetables in existence, so it comes as no surprise that this healthy cauliflower soup is keto-friendly. Made with fennel, cauliflower, thick-cut bacon, and chicken broth, it’s packed with veggies yet contains just 2 grams of total carbohydrates.

Chili Verde Tomatillo Soup

Unlike tortilla chips or other high-carb toppings found in taco soup or keto chicken tortilla soup, this recipe uses pumpkin seeds as a crunchy topping. Packed with 22 grams of protein, 12 grams of fat, and just 8 grams of net carbs, it’s the perfect soup when you’re craving something spicy.

Healthy Tomato Basil Soup

With creamy soups like a tomato bisque, you need to approach each recipe with caution and double-check the ingredients list. This recipe contains just herbs, chicken bone broth, heavy cream, and diced tomatoes for a gluten-free, low-carb take on the classic tomato soup recipe.

One Final Keto Soup Recipe: Bone Broth

There’s one more keto soup recipe we just have to mention: Bone broth.

Chicken bone broth and beef bone broth are filled with nutrients and completely suitable for a keto lifestyle. You can either make bone broth at home, or purchase bone broth online. You can either try bone broth in one of the five recipes listed above, in your recreated version of your family favorite recipe, or sipped straight from a mug, all on its own.

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Use These Paleo Soup Recipes for Your 2019 Health Goals

‘Tis the season for warm and tasty soup! Nothing satisfies and warms you to your core quite the same way as a nourishing bowl of soup, right? It’s the ultimate comfort food, and the best part? The leftovers are even better the next day once all the flavors have marinated together overnight. Nothing’s better than leftovers in the busiest times of year to save you the hassle of cooking while still providing you something healthy and delicious to eat.

Whether you’re a chicken noodle soup type or lean more toward the vegan and vegetarian varieties, we have found some of our favorite paleo recipes that will leave you feeling full and cozy this winter. What better way to start the new year than with a round up of delicious paleo soup recipes from all over the web to warm you up in the cold weather season?

We’ve chosen our favorites from across the web and provided a few helpful ingredient and cooking method categories to help you accomplish your meal planning goals and your health goals all at the same time.

Vegetarian and Vegan Paleo Soups

Because the paleo diet focuses on sustainable and wild meats and fish, it’s easy to assume that you have to eat meat to follow a paleo diet. On the contrary, a hallmark of the paleo diet is to focus on whole foods, especially those plant-based foods that are grain-free, gluten-free, and legume-free.

Paleo can be pretty meat-centric, but it doesn’t have to be. Other restrictions include regular potatoes (sweet potatoes and yams are OK), dairy (except ghee and raw, although that’s debated), and processed sugars (including artificial sweeteners like aspartame and sucralose).

Going paleo vegan (or “pegan,” as Dr. Mark Hyman calls it) is actually a totally doable option, and you have quite a few delicious choices. In fact, most foods that fit into the “pegan” category are also allowable on the Whole30 diet, so if you’re starting your new year off with some Whole30 goals, this list is tailor-made for you.

For more information on Whole30, check out their website. You’ll find all of the specific restrictions and discover whether or not it’s the right plan for you.

If you come across a paleo recipe that calls for beef or chicken broth, simply swap it for a vegetable broth to keep it vegan. Just make sure you’re using one with good, organic ingredients. If you find that a recipe calls for the veggies to be browned in butter or ghee before the liquid is added, simply swap it for avocado oil or coconut oil. (Unfortunately those vegan spreads that resemble butter often have processed oils that aren’t as healthy as avocado and coconut oils.)

Swapping out heavy cream for a good, organic coconut milk is also relatively simple. Nearly anything you can do with dairy, you can do with coconut milk, especially in the context of a soup. Not only is coconut milk a great substitute for heavy cream or milk, it’s also the perfect base for Asian-inspired cooking. The first soup on our list is a great example of how well coconut milk works in a delicious, creamy Thai soup.

Here are some scrumptious traditional stove top recipes for you (although surely some of these will work well with the other cooking methods we’ll share):

Slow Cooker (Crock-Pot) and Instant Pot Recipes

The paleo food movement and the slow food movement might overlap as far as clean eating and quality ingredients go, but cooking paleo doesn’t have to mean spending your whole day in the kitchen. Instead, you can opt for a method that doesn’t require an open flame – or your constant attention throughout the process.

Two of the most helpful kitchen gadgets you can ever own (especially if you’re cooking paleo-friendly for the whole family) are an Instant Pot (also known as an electric pressure cooker) or a slow cooker (also known as a Crock-Pot).

The first gadget (the Instant Pot) speeds up cooking processes that would otherwise take many hours. For example, this Instant Pot chicken bone broth recipe has a cook time of only two hours, and as you know if you’re a regular K&F reader, the best, most collagen-rich bone broths can take as many as 24 hours to achieve the same effect. The Instant Pot seems pretty magical right? Imagine how many amazing soup recipes you can make in a snap with this amazing gadget!

In the case of a slow cooker, the cook time might still be on the longer side, but you can work that to your advantage, due to its set-it-and-forget-it nature. You do your prep the night before or the morning you’re ready to cook, get everything ready and into your pot, plug it in, set it for six to eight hours, either on high or low, depending on your recipe, and you’ll come home to a warm meal that’s ready to serve! After a long day’s work, what’s more rewarding that dinner that’s been cooking itself all day?

The minimal oversight aspect of both of the Instant Pot and the slow cooker means less time in the kitchen for you and more time doing what you love. We chose recipes that are all meant to be cooked in one or the other of these two modern miracles, but some of them will give you the option to use either one, slightly modifying the instructions to accommodate the right gadget.

Too Busy to Cook?

Not all pre-made soups are created equal. The stuff you find in the can in the center aisle of the grocery store might be chock-full of excessive sodium and preservatives, but you’ll be happy to know that healthy, delicious, high-quality packaged soups do exist. And there’s no rule saying that you can’t start with a healthy pre-made soup and add more ingredients in to fill it out into a full meal all its own.

Kettle and Fire offers a variety of soups and soup bases to help you create your own amazing recipes. Try the chicken bone broth or chicken and mushroom bone broth as a base for your own paleo chicken soup recipe. If you’re looking for an Asian flare, consider the miso soup and add in your own scallions, seaweed, and tofu cubes (although the tofu isn’t technically paleo). Our butternut squash flavor is also a surefire crowd pleaser, especially for the little ones.

Soup Season

Soup season is our favorite season! From fall to spring, there are enough varieties of scrumptious paleo soup recipes and pre-made real food options to keep you and your family entertained and satisfied. Soup is easy to make, easy to freeze, and easy to double for ready-made meals all week.

When you’re feeling the time crunch and need a pre-made option, go for the awesome array of Kettle and Fire soups so that you can be sure you’re giving yourself and your family the best quality around. Start the year off with a plan to prepare some delicious paleo soups for you and your family, and you’ll be on the right track for a healthy and tasty year.

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Homedics HHP-350 Percussion Massager Review [Jan. 2019]

A handheld massagers are excellent if you want to be in control of your massage. There are a lot out there, but two of the best are the Homedics HHP-350 and the Pure Wave CM7. This review is aimed to help you understand that while it’s a great massager with outstanding performance and results, and […]

The following article Homedics HHP-350 Percussion Massager Review [Jan. 2019] was originally published on: Wellness Geeky

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