Ratatouille Soup

Ratatouille Soup

• MAKES: 6 servings
• PREPARATION TIME: 10 minutes
• COOKING TIME: 25 minutes

Ingredients
SOUP:

• 2 tablespoons (30 g/1.1 oz) ghee or other healthy cooking fat
• 1 small (110 g/3.9 oz) yellow onion, chopped
• 2 cloves garlic, minced
• 1 medium (120 g/4.2 oz) green pepper, diced
• 1 medium (120 g/4.2 oz) yellow or orange pepper, diced
• 1 medium (200 g/7.1 oz) zucchini, diced 
• 1 medium (250 g/8.8 oz) eggplant, diced
• 1 teaspoon dried oregano
• 14.1 ounces (400 g) canned diced tomatoes
• 2 cups (480 ml) vegetable stock or chicken stock
• 2 cups (480 ml) water
• 2 tablespoons (30 g/1.1 oz) Red Pesto
• Salt and pepper

TOPPING:

• 6 oz (170 g) fresh mozzarella di bufalla
• 6 tablespoons (90 ml) extra-virgin olive oil to serve
• Fresh basil for garnish

Instructions

Heat a skillet greased with ghee over medium heat. Add the onion and cook over medium-high heat for 5 to 8 minutes, until lightly browned. Add the garlic, peppers, zucchini, and eggplant. Cook for 1 to 2 minutes, stirring frequently. Add the oregano, tomatoes, vegetable stock, and water. Bring to a boil and cook over medium heat for about 15 minutes, or until the vegetables are tender. Take off the heat.
Use a ladle to transfer half of the vegetables to a bowl and set aside. Use an immersion blender to purée the remaining vegetables. Place the reserved vegetables back into the pot and add the pesto. Stir and season with salt and pepper.
To serve, ladle the soup into serving bowls and top with a piece of fresh mozzarella cheese. Drizzle each bowl with a tablespoon (15 ml) of olive oil and garnish with basil leaves. To store, let it cool, and refrigerate in an airtight container for up to 5 days or freeze for up to 3 months (without the topping).

Nutrition per Serving

• Total carbs: 11.9 g 
• Fiber: 3.7 g  
• Net carbs: 8.2 g 
• Fat: 29.1 g 
• Energy: 338 kcal

Macronutrient ratio

• carbs (10%)
• protein (11%) 
• fat (79%)

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Broccoli Cheese Soup

Broccoli Cheese Soup

• MAKES: 8 servings
• PREPARATION TIME: 10 minutes
• COOKING TIME: 2 to 3 hours

Ingredients

• 1 medium (300 g/10.6 oz) broccoli
• 1/2 medium (300 g/10.6 oz) cauliflower
• 2 tablespoons (30 g/1.1 oz) ghee or other healthy cooking fat
• 1 medium (110 g/3.9 oz) yellow onion, chopped
• 2 cloves garlic, minced
• 1 medium (85 g/3 oz) leek, sliced
• 2 large (128 g/4.5 oz) celery stalks, sliced
• 4 cups (1.2 L) vegetable stock or chicken stock
• 3 cups (720 ml) water
• 1 cup (240 ml) heavy whipping cream
• 2 cups (226 g/8 oz) shredded Cheddar cheese
• 2 tablespoons (8 g/0.3 oz) freshly chopped parsley, plus more for garnish
• Salt and pepper

Instructions

1. Preheat a 5- to 6-quart (4.7- to 5.7-L) slow cooker. Cut the broccoli and cauliflower into florets. Peel and roughly chop the broccoli stalks.
2. Heat a skillet greased with ghee over medium-high heat.
3. Add the onion and cook for 5 to 8 minutes, until lightly browned, stirring frequently. Add the garlic, leek, and celery. Cook for 1 to 2 minutes.
4. Place in the slow cooker, and add the cauliflower and broccoli pieces, vegetable stock, and water. Cover with a lid. Cook on high for 2 to 3 hours or on low for 4 to 6 hours.
5. Slowly pour in the cream while stirring. Add the Cheddar cheese and parsley (keep some cheese and parsley for garnish). Use an immersion blender and process until puréed, smooth or chunky. If using a regular blender, let the soup cool for 15 to 20 minutes (hot liquids can be dangerous!).
6. Season with salt and pepper to taste, and garnish with the
reserved cheese and parsley.
To store, let it cool, and refrigerate in an airtight container for up to 5 days or freeze for up to 3 months.

Nutrition per Serving

• Total carbs: 8.6 g  
• Fiber: 2.3 g  
• Net carbs: 6.3 g  
• Protein: 10.3 g 
• Fat: 30.2 g  
• Energy: 344 kcal

Macronutrient ratio

• carbs (7%) 
• protein (12%) 
• fat (81%)

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Hearty Italian Stew

Hearty Italian Stew

• Prep Time: 10 mins
• Cook Time: 45 mins
• Yield: 8 cups
• Serving Size: 2 cups

Ingredients

• ¼ cup extra-virgin olive oil
• ½ cup yellow onion, diced
• ½ cup carrot, diced
• 1 garlic clove, minced
• 1 lb. (450g) ground mild Italian sausage
• ½ medium green bell pepper, seeded and diced
• 1 TB. tomato paste
• 4 cups chicken stock
• 8 curly green kale leaves, woody stems removed
• ⅓ lb. (170g) kielbasa, sliced
• 1 tsp. Italian seasoning
• ¼ tsp. crushed red pepper flakes
• Sea salt (optional)
• ¼ cup fresh basil, chopped

Instructions
1. Heat a large soup pot or Dutch oven over medium heat. When the pot is hot, add extravirgin olive oil and wait for 30 seconds.
2. Add yellow onion and carrot and cook, stirring occasionally, for 3 to 5 minutes, or until onion begins to soften. Add garlic and cook for an additional 1 minute.
3. Add mild Italian sausage, and use a wooden spoon to break apart in the bottom of the pot. Cook for 5 minutes, or until sausage begins to brown.
4. Add green bell pepper and tomato paste and cook for an additional 2 minutes.
5. Pour chicken stock into the pot, scraping up any browned bits off the bottom of the pot. Add kale, kielbasa, Italian seasoning, and crushed red pepper flakes. Cover, reduce heat to medium-low,
and simmer for 30 minutes.
6. Taste soup and season with sea salt to taste, if necessary. Ladle soup into bowls and sprinkle with basil to serve.

Nutrition per Serving: 

• Calories 525
• Fat 45g
• Protein 22g
• Total Carbohydrate 12g
• Dietary Fiber 4g
• Net Carbohydrate 8g

Macronutrient ratio

• Fat 77%
• Protein 17%
• Net Carb 6%
• Ratio 1.5:1

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Chicken Mulligatawny Soup

Chicken Mulligatawny Soup

• MAKES: 6 servings
• PREPARATION TIME: 10 minutes
• COOKING TIME: 35 minutes

Ingredients

• 2 tablespoons (30 g/1.1 oz) coconut oil or other healthy cooking fat
• 1 small (70 g/2.5 oz) yellow onion, diced
• 1 medium (85 g/3 oz) leek or 4 to 6 baby leeks, sliced
• 3 large (192 g/6.8 oz) celery stalks, sliced
• 1 tablespoon (5 g/0.2 oz) ground cumin
• 1 tablespoon (5 g/0.2 oz) ground coriander
• 1 teaspoon turmeric powder
• 1 teaspoon garam masala
• 2 cups (480 ml) coconut milk
• 3 cups (720 ml) chicken stock
• 1 pound (450 g) boneless chicken thighs, sliced
• 2 1/2 cups (300 g/10.6 oz) uncooked cauli-rice 
• Salt and pepper
• Fresh cilantro for garnish
• Optional: 1/3 cup (30 g/1.1 oz) toasted flaked almonds

Instructions
1. In a large heavy-based pot greased with coconut oil, cook the onion over medium-high heat for 5 to 8 minutes, until lightly browned.
2. Add the leek and celery, and cook for 2 minutes. Add the cumin, coriander, turmeric, garam masala, coconut milk, stock, and chicken thighs. Bring to a boil, cover with a lid, and simmer for about 20 minutes. Add the cauli-rice and cook uncovered
over medium heat for 5 minutes. Season with salt and pepper to taste.
3. To serve, garnish with fresh cilantro, and optionally top with flaked almonds.
4. To store, let it cool, and refrigerate in an airtight container for up to 4 days or freeze for up to 3 months.

TIP: Swap chicken with raw shrimp and add them in the last 2 to 3 minutes of the cooking process.

Nutrition per Serving: (11/2 CUPS/360 ML)

• Calories 352
• Fat 27.2g
• Protein 20.2g
• Total Carbohydrate 9.6g
• Dietary Fiber 2.6g
• Net Carbohydrate 7g

Macronutrient ratio

• Fat 69%
• Protein 23%
• Net Carb 8%

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French Onion Soup

French Onion Soup

• Prep Time: 10 mins
• Cook Time: 1 hr
• Yield: 6 cups
• Serving Size: 1  ½ cups

Ingredients

• ¾ cup salted butter
• 2 large yellow onions, sliced into thin rings
• 6 cups beef broth
• ½ cup dry white wine
• 1 bay leaf
• 1 tsp. dried thyme
• ½ tsp. sea salt
• ¼ tsp. freshly ground black pepper
• 4 oz. (110g) Gruyère, sliced
• 4 oz. (110g) Parmigiano-Reggiano, grated

Instructions

1 Heat a medium soup pot over medium-low heat. Add salted butter.
2 When butter melts, add yellow onions. Cook, stirring occasionally, for 20 to 30 minutes, or until a deep caramel brown.
3 Add beef broth, dry white wine, bay leaf, dried thyme, sea salt, and black pepper. Stir, cover, and simmer for 20 minutes. Remove and discard bay leaf.
4 Preheat the broiler to high and place a rack on the highest shelf.
5 Place 4 ovenproof crocks or metal bowls on a rimmed metal baking sheet.
6 Divide soup into the 4 crocks. Cover with Gruyè re and Parmigiano-Reggiano.
7 Place the crocks on the top shelf of the oven and broil for 2 to 4 minutes, or until cheese is bubbly and golden brown. Let cool for 2 minutes before serving.

Tip:  Real Parmigiano-Reggiano can’t be beat quality-wise. But if you wish, you may use a different hard cheese, such as pecorino.

Nutrition per Serving

• Calories 601
• Fat 53g
• Protein 23g
• Total Carbohydrate 9g
• Dietary Fiber 1g
• Net Carbohydrate 8g

Macronutrient ratio

• Fat 79%
• Protein 15%
• Net Carb 6%
• Ratio 1.7:1

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Citrus Salmon With Zucchini Noodles

• Preparation time: 10 minutes
• Cooking time: 20 minutes
• Serves: 2

INGREDIENTS:

• 1 fresh lime, juiced and zested
• 2 tablespoons coconut oil for cooking
• 1 garlic clove, minced
• 2 large salmon fillets
• ½ teaspoon dried oregano
• 4 medium zucchinis, spiralized

Essentials

• Salt, to taste
• 2 tablespoons coconut oil for cooking
• Fresh thyme sprig (optional garnish)

DIRECTIONS:

1. To prepare the marinade: Heat half of the coconut oil in a pan, add the garlic clove and gradually add half the lime juice to achieve a smooth consistency. Finally, add the dried oregano.
2. Place the salmon into a glass baking dish and add the marinade. Coat each salmon fillet with the marinade and cover the dish. Transfer to the fridge and allow the salmon to marinate for about 3 hours.
3. Use a spiralizer, mandolin or vegetable peeler to create noodles or strips from the zucchini.
4. Preheat the oven to 450°F/230°C. Take the marinated salmon out of the fridge, ensure the salmon is skin-side down and spoon more sauce over the top of the salmon. Place the dish in the center of the oven and bake for about 11–13 minutes.
5. Sauté the zucchini in the remaining coconut oil and lime juice for about 3–4 minutes, ensuring the noodles receive a good coating of the juices.
6. Divide the zucchini noodles between two plates or bowls and pour the remaining marinade over the top. Place a salmon fillet on top of each plate or bowl of noodles. Add salt to taste and garnish with a fresh thyme sprig to serve.

NUTRITION FACTS (PER SERVING)

• Total Carbohydrates: 3g
• Dietary Fiber: 1g
• Net Carbs: 2g
• Protein: 66g
• Total Fat: 41g
• Calories: 656

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