The Essential Keto Soup Cookbook: Fat Burning Keto Soup Recipes (Low Carb High Fat Soups, Stews, Chowders & Broth) A Keto Soups and Stews Cookbook

By June Disalvo

Soups and stews are a part of a food tradition that has been passed from previous generations. The comfort, satisfaction and nourishment that can be gotten from a bowl of soup is unmatched. 

The Essential Keto Soup Cookbook contains easy, pocket-friendly and tasty soups and stews for your lunches and dinners. In this book you will find several soup and stew classics, and keto-adapted stew and soup recipes for your enjoyment and health. Each recipe has been written with full nutritional information to help you keep track of your macros and remain in nutritional ketosis. The recipes in this book have been grouped under the following categories, for easier access: Broths and Chowders, Creamy Soups, Vegetarian Comfort Soups, Meat-Based Soups, Poultry-Based Soups, Seafood Soups, Spicy Soup, and Stews. 

Feed your soup and stew cravings without compromising the ketogenic-lifestyle. Enjoy!
 

• Language: English
• Publisher: Publishdrive
• Release date: Feb 15, 2019

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INTRODUCTION

The origin of soups date back to somewhere around the middle ages. Soups were eaten by all three social classes of people - the clergy, noble and the peasants as a form of medical remedy and treatment for definite ailments and as food. From the beginning, soup became part of a tradition of various cultures and was passed from one generation to the other. The comfort and nutrition that a bowl of soup gave was next to none. In modern times, I can safely say that the tradition of soups have evolved. Nowadays, soups are sometimes used as starters, combined with a salad or eaten as a full meal.

Soups can be made ahead, they are simple to make and can be simmered for a long time. Several healthy ingredients, such as veggies, chicken, cheese, meats and seafood can also be added to soups for the extra nourishment, vitality and health. You can also make your soups in a slow cooker, add the soup ingredients into the slow cooker and cook before leaving for work in the morning and your soup will be fully cooked by the time you return later at the close of work.

The Essential Keto Soup Cookbook contains several ketogenic soup recipes that will help you fulfill your nutrition and fitness goals and help you reach nutritional ketosis. The keto soup recipes you will find are healthier and tastier than any restaurant or store-bought soups you can find. Each of the recipes in this book have been written with full nutritional information. Since eating the right amount of carbs is essential to helping you remain in ketosis, the amount of carbs in each recipe is strategically low and the carbs in grams per serving has been clearly indicated to help you keep track of your macros. 

In this section, you will find some hacks and tips to help you make better and more delicious soups, storage options for your soups and essential tools needed to make your soup cooking easier.

Types of Soups

There are essentially two types of soup. Every other soup is classified under these two types. Some soups were discovered from certain parts and some other soups may be served cold. Regardless of how they are served or where they may have originated from, all soups are either thick or clear. 

Thick Soups

These soups have a gummy and dense consistency. They coat the spoons while eating due to their viscosity. Apple Squash Soup is a good example of a purée soup and it is classified as a thick soup.

Clear Soups

These soups are made with see-through broth or stock and incorporated with varieties of ingredient and garnishes such as meat, veggies, fishes, shrimps and more. A good example of clear soup is chicken noodle soup. 

GUIDE TO BETTER SOUP MAKING

A delicious and creative way of including lots of nutritious veggies and greens into your diet is by adding them to your soups. The following are tips will help you make better soups at home on the ketogenic diet:

Flavor

To enhance the flavor of your keto soups, add spices, herbs, ginger and black pepper and reduce the quantity of salt added. This will improve the taste of your soup and make eating an experience to look forward to.

Nutrients-Dense Soup

For extra minerals, vitamins and increased fiber in your diet. Add more veggies into your keto soup, such as celery, broccoli and spinach.

Creamy & Rich Soup Texture

Instead of water, add cream or whole milk, calcium-fortified soy milk, milk powder, evaporated skim milk and skim milk for a thicker, creamier and rich soup consistency.

Essential Kitchen Tools for a Faultless Keto Soup

Cooking your keto soups and stews can be quick and easy with the right set of tools. The following are essential tools and equipment that will help you create the perfect keto soup right in your kitchen:

China Cap Strainer or Chinois

The Strainers are big and conical, they are made from metals with holes or a very fine mesh. They are deeper than the regular sieve or strainer. These big conical strainers can be used to strain your soups and broth until a perfectly smooth consistency is reached.

Stock Pot

The stock pot is higher than the regular big pot. It can hold up more liquid, so it is a perfect tool for batch cooking soups. They also prevent excess broth from vaporizing while cooking for longer period of time.

High Speed Electric Blenders

For a light, smoother and fluffy consistency, high speed electric blenders are better and quicker. What's more newer high-speed electric blender models now come with a big-sized pitcher, so you can puree in large quantities.

Containers for Soup Storage

To store and