I seem to have an overrun of mushrooms on hand and they do not seem to store so long at this time of the year so needing to use them up quickly I made myself a Mushroom Soup.
Homemade Mushroom Soup is so much heartier and fulfilling than shop bought, and so very easy to make using 6 basic ingredients; so why not give it a go.
As I am writing this whilst adhering to a low fat diet, I have not included cream into the recipe and therefore the photo will show a slightly darker soup than maybe I would normally serve. I will add a small amount of cream to the recipe as an optional ingredient.
If you are serving at a dinner party, you could add some croutons and it would look nice with some chopped parsley and a swirl of cream on the top of each portion.
Homemade Mushroom Soup
Plain and simple soup using 6 basic ingredients
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 3 portions
Calories 88 kcal
1 cal spray oil plus a little water
peeled and roughly cut into 1 cm pieces
Chicken or Vegetable stock
Salt and pepper to taste
Optional to be added at the end once smooth
Heat about 10 sprays of one cal oil with a couple tablespoons water and add the onions. Put the lid on the saucepan and "sweat" (cook without browning) for about 5 minutes.
Add the mushrooms and stir, pop the lid back on and cook for a couple more minutes.
Add the potatoes and bayleaves and stir; pour over the stock, bring to the boil and simmer for about 15 minutes.
Check the potatoes are cooked through (they should be soft).
Cool slightly and then blitz to a puree using a blender.
Take care if using the food processor blender that the lid doesn't burst off from steam build up. I use a folded tea towel (to protect my hands from hot liquid) and press lid down hard when I turn the blender on.
Season according to taste with salt and pepper.
If you are adding cream, then add it now. Reheat soup before serving.
Nutrients per portion, excluding cream
Cals 88, Fat 1g, Net carbs 14g, Protein 3g
My Tomato Sauce Recipe with added Bacon can be added to low-carb pasta, Zoodles or cauliflower rice to make a lovely hot or cold healthy lunch.
For a healthier version then instead of the olive oil use a1 cal spray oil and a drop of water to cook out the onions.
The recipe below is only 9g net carbs, perfect for a satisfying lunch or supper. Sprinkle a little grated Parmesan over just before serving. To make it even healthier serve with a lovely crispy green salad.
If you prefer a smooth sauce then just blitz in a food processor. You could omit the bacon as a vegetarian option or just to give you a nice healthy tomato sauce. Add a little Worcestershire Sauce for a further punch.
Continue reading “Tomato Sauce with Bacon”
Yesterday I had Cauliflower Cheese served as a side with my roast dinner which got me thinking about a low carb cauliflower cheese dinner recipe to share with you.
I am therefore pleased to say that I successfully made a very tasty dish which would be suitable for lunch or dinner and perfect for a low carb diet with 10 net carbs per portion.
Cooked chicken formed the base of my dish; but I felt I wanted to spice it up slightly so I added Chorizo which worked very well. You could use whatever cooked meat you choose, for example ham would work well. Just be aware that the nutrients below are worked out on the recipe published.
You will see from the photos that I added broccoli for colour and a change of flavour. Broccoli is a great low carb vegetable to use as part of a low carb diet.
Continue reading “Chicken, Chorizo and Cauliflower Cheese”
Chicken and Avocado simply mixed with Pesto flavoured mayonnaise served with green salad leaves or spinach makes a satisfying lunch to eat in or take to work. Total net carbs per portion is 2 g.
I have used chicken thighs in my recipe as I find they are tastier and cheaper than breast meat, however you can easily replace with breasts if this is your preference without changing the net carbs.
Avocado is so good for you as they are a great source of vitamins including C, E and K and other nutrients including potassium, beta-carotene and Omega-3. They are very low in sugar content and high in fibre which is ideal for making you feel full for longer.
Continue reading “Pesto Chicken and Avocado Salad”
Today I have used a selection of fresh low carb seasonal vegetables in a cheese sauce. Very quick, easy and only 6 net carbs per portion.
Wow, we are having a rather wonderful summer here in the UK (for a change); the last place I want to be is the kitchen! But last night we had a storm and today it is a little cooler, so I have cooked up a recipe to share with you.
This recipe has fresh, easy cook, full of flavour vegetables and ham (optional) in a creamy cheese sauce. Perfect for serving with a low carb pasta or Courgette Zoodles.
The vegetables can be adjusted to your own taste or stock, but I would definitely recommend using a start base as celery as the flavour lifts the ingredients.
Continue reading “Fresh Vegetables in a Creamy Cheese Sauce”
Continuing with the barbecue theme, today I bring you a Minty Lamb Burger Recipe. Another easy to make homemade recipe for your barbecue grill.
Only 5g net carbs per portion
I have added cumin as well as mint to the recipe as I think cumin compliments lamb; however you can really add whatever herbs and spices suit your own palate.
After cooking on the grill, I served with a minty yoghurt. This is simply Plain Greek yoghurt mixed with mint sauce (for convenience) and seasoned with salt and pepper as required. On the plate I added grilled butternut squash and fresh rocket salad.
Continue reading “Low Carb Minty Burgers”
The traditional Prawn Cocktail goes in and out of fashion as an English starter. It was very popular in the 1970s and most restaurants would have a version of this popular starter on their menu. Over the years since the good old Prawn Cocktail has been de-constructed by various chefs and then re-constructed back to its original concept. It seems whatever happens, the Prawn Cocktail remains a firm favourite.
Traditionally a Prawn Cocktail should be served with brown bread and butter, so for those members of your family who are not low-carbing should certainly be offered this option; however homemade prawn cocktail is so yummy that I do not really miss the bread and butter.
You could make this and accompany with a salad for a nice tasty low carb lunch.
Prawns can be fresh or frozen, but you should ensure they are not too small and they are dried out thoroughly so the Marie Rose Sauce is not watered down by prawn juices.
Continue reading “Traditional Prawn Cocktail”
My Tomato, Bacon and Mushroom Soup is a perfect nutrient packed dish for anytime of the day. I was thinking, why shouldn’t we eat soup for breakfast? Well we eat Smoothies don’t we? So why not soup?
Using three traditional ingredients from a full English breakfast I made this creamed soup, and yes it worked. The taste is reminiscent of baked bean juice, but much more fulfilling and meaty. Eating soup for breakfast did feel strange but I often make a smoothie, the definition according to Dictionary.com is a thick beverage of fruit puréed in a blender with ice and milk, yoghurt or juice; so why not a thick beverage of vegetables?
Only 7 net carbs per portion, a perfect start to the day.
Continue reading “Tomato, Bacon and Mushroom Soup”
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.
Continue reading “Leek and Chicken Soup”