This warm and creamy chowder soup is like a hug in a bowl
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========== Today's Recipe ========== Dear , This warm and creamy chowder soup, topped with crisp bacon, sharp chives and melted cheese is like a hug in a bowl. And not only is our Instant Pot Keto Loaded Cauliflower Soup deeply satisfying… It’s also packed with key nutrients! In fact, one serving of this soul-warming soup provides an excellent source of immune-boosting and age-defying vitamin A (25%), vitamin C (69%) and vitamin K (50%). And best of all, you can have it on the table in just half an hour. Thanks to the Instant Pot electronic pressure cooker – which cooks gently, but quickly – this simple soup comes together in minutes. With a quick whirl in a blender or a few spins with an immersion blender, nutrient-rich cauliflower transforms into a thick and velvety bisque. And while the original version of this dish includes dairy, we’ve created an equally delicious (and still ketogenic!) dairy-free version using Kite Hill Soft Fresh Original Cream “Cheese” and full-fat coconut milk.
Keto & The Dairy
Dilemma
One of the biggest mistakes people make when embarking on a keto diet is relying too heavily on dairy products.
While raw, grass-fed dairy can be a healthy addition to the diet for some people, dairy is a common allergen. And it is a food many people feel better without. While most people tolerate butter, the sources of dairy that are richer in casein – like cheese and milk – may increase levels of inflammation in the body. The good news is that there are many stand-ins for dairy that can provide that rich and creamy texture – without the casein. From nut butters to pureed vegetables and full-fat coconut milk, there are dozens of ways to reinvent your creamy favorites without dairy. It is also important to note that when making keto recipes dairy free, you cannot simply swap the ingredients and achieve the “magic macros” of the keto diet. Because dairy is generally higher in fat and lower in carbs than dairy-free alternatives (like coconut milk, almond-based cream cheese), you’ll need to increase the fat in your dairy-free version and possibly reduce “carby” ingredients (like onions), as we’ve done in the recipe below. And now for the step-by-step preparation (be sure to scroll down if you’re interested in the dairy-free version). Instant Pot Keto Loaded Cauliflower Soup Prep Time
Cook Time Total Time Servings 10 mins 5 mins 15 mins
8
Ingredients - 3 cups organic chicken bone broth
- 1 head cauliflower, chopped
- ½ medium yellow onion,
chopped
- 2 cloves garlic, chopped
- 8 slices pastured bacon, cooked
- 2 ounces organic probiotic cream cheese
- ½ cup organic heavy cream
- 4 Tbsp. pastured butter
- 1 large green onion, minced
- 3 ounces organic cheddar cheese, grated
Instructions - Add the butter to the vessel of the Instant Pot and turn to Sauté.
- While the butter
melts, chop the onion and garlic. Add to the Instant Pot and cook for 3-4 minutes, stirring occasionally.
- Add the broth and deglaze the pan. Add the chopped cauliflower and sea salt. Close and lock the lid. Set pressure to HIGH and time to 5 minutes.
- When time is up, allow the pressure to release naturally.
- Meanwhile, cook the bacon and chop the green onion.
- Using an immersion blender, blend the soup until smooth.
- Add the cream cheese, heavy cream and ¾ of the shredded cheese. Blend again to incorporate. Adjust seasoning.
- To serve, ladle into bowls, top with remaining shredded cheese, crumbled bacon and green onions.
Nutrition & Macronutrient Ratio
NUTRITION INFORMATION PER SERVING
253 calories, 22 g fat, 12 g saturated fat, 7 g monounsaturated fat, 1 g
polyunsaturated fat, 62 mg cholesterol, 6 g carbohydrate, 4 g NET carbs, 0 g sugar alcohols, 2 g sugar, 3 g fiber, 10 g protein, 324 mg potassium, 131 mg phosphorous, 419 mg sodium, 21 mg magnesium
MACRONUTRIENT RATIO
78% FAT | 16% PROTEIN | 6% CARBOHYDRATE
Dairy Free Version
Ingredients
- 3 cups organic chicken bone broth
- 1 head cauliflower, chopped
- ¼ medium yellow onion, chopped
- 2 cloves garlic, chopped
- 8 slices pastured bacon, cooked
- 2 ounces Kite Hill Soft Fresh Original
- ½ cup
full-fat coconut milk
- 6 Tbsp. virgin coconut oil
- 1 large green onion, minced
- 1 tsp. nutritional yeast (optional, for a cheesy taste)
Instructions - Add the coconut oil to the vessel of the Instant Pot and turn to Sauté.
- While the oil melts, chop the onion and garlic. Add to the Instant Pot and cook for 3-4 minutes, stirring occasionally.
- Add the broth and deglaze the pan. Add the chopped cauliflower and sea salt. Close and lock the lid. Set pressure to HIGH and time to 5
minutes.
- When time is up, allow the pressure to release naturally.
- Meanwhile, cook the bacon and chop the green onion.
- Using an immersion blender, blend the soup until smooth.
- Add the Kite Hill cream “cheese”, coconut milk and nutritional yeast (if using). Blend again to incorporate. Adjust
seasoning.
- To serve, ladle into bowls, top with crumbled bacon and green onions.
Nutrition & Macronutrient Ratio
NUTRITION INFORMATION PER SERVING
220 calories, 20 g fat, 13 g saturated fat, 3 g monounsaturated fat, 1 g polyunsaturated fat, 9 mg cholesterol, 6 g carbohydrate, 4 g NET carbs, 0 g sugar alcohols, 2 g sugar, 3 g fiber, 7 g protein, 319
mg potassium, 71 mg phosphorous, 331 mg sodium, 22 mg magnesium MACRONUTRIENT RATIO 80.5% FAT | 13% PROTEIN | 6.5% CARBOHYDRATE
To Your
Health,
Healing Gourmet You are receiving this message because you either purchased one of our top-selling health products or joined us from our website. Please know we are happy to have you as a devoted reader, but if you decide to, you can change your email preferences at any time. Remember, we have plenty more recipes, cooking tips, and articles on our website. Thank you for being a loyal subscriber. Here is the story of how Healing Gourmet all began... As one of the longest-running online publishers in the field of nutrition, health and wellness, we are often asked how and why Healing Gourmet was founded. It’s an important question. After all, if you’re going to follow the advice of someone on the internet, it is best that you know who they are and understand their background and philosophy. The short story is that Healing Gourmet was founded in 2000, with the mission to educate on how foods promote health and protect against disease.
Our founder and CEO, Kelley Herring, was thrilled to combine her passion for nutritional research with her love for cooking
and recipe creation. And her youthful enthusiasm must have been persuasive because one of her first accomplishments was to secure a partnership with McGraw Hill – one of the largest publishers in the
world. We'll let Kelley tell you the rest about Healing Gourmet's beginnings and the foundations that underlie our ideas and advice about nutrition and health...
----------- At the time, I was 26 years old and used my only credit card to book the flight to New York (I didn’t have the money to buy the ticket). I can still remember the butterflies in my stomach as I stepped out of the taxi and tilted my head back to take in all 51 stories of McGraw Hill's corporate headquarters.
I will never forget the feeling of excitement when the executives on the other side of the table reached across to shake my hand... and agreed to publish not one, but a series of four books produced by Healing Gourmet!
We immediately began to curate a team of doctors, nutritionists and
chefs from world-renowned institutions. And for the next two years I led this team as we created educational tools, meal plans, and recipes designed to prevent and treat the most pressing health concerns of our day.
I’m very proud of the books we produced with McGraw Hill, including Eat to Fight Cancer, Eat to Beat Diabetes, Eat
to Lower Cholesterol, and Eat to Boost Fertility. But along the way, I learned some downright shocking things about...
WHAT PASSES FOR MAINSTREAM DIETARY AND NUTRITIONAL ADVICE During those years, I worked very closely with doctors from Harvard Medical School and the Harvard School of Public Health, the Cleveland Clinic and the University of California... as well as representatives of the American Heart Association, the American Diabetes Association, and US public health agencies.
And while I have great respect for the individuals we hand-picked to contribute to our books, I can’t say the same thing about those institutions claiming to be our “guardians of health.”
Here are just a few things I discovered when I got an
inside peek at modern medicine. I discovered that: - Politics and money often trump research and that the goal of mainstream medicine is not to make people healthy – the goal is to make a profit.
- Medical institutions and government health authorities don’t want answers to the health and obesity crisis… they want answers that fit a certain paradigm.
- Bad science, flawed studies and unproven theories had become the “gospel truth” of conventional wisdom. Just one example led to healthy foods (like eggs) being demonized, while unhealthy foods (like vegetable
oils and cereal grains) were touted as healthy.
- Most of what we’ve been taught about health and nutrition is just plain WRONG. In many cases, the advice is not just the wrong thing to do... it is the EXACT OPPOSITE of the right thing to do (like recommending a low-fat, high-carbohydrate diet to diabetics and cancer patients).
I also saw rampant conflicts of interest.
For example, did you know the former Chief Medical & Scientific Officer of the American Diabetes Association, Dr. Richard Kahn, once made the following
statement?
"What is the evidence that sugar itself has anything to do with diabetes? There is no evidence. None. There is not a shred of evidence that sugar per se has anything to do with getting diabetes."
The ignorance of this comment is astounding. But it makes sense when you consider that just weeks later, the ADA announced a multi-million dollar alliance with Cadbury-Schweppes – one of the largest manufacturers of candy and sweetened soft drinks in the world.
Dr.
Kahn also said, “Diabetes prevention is a waste of resources.”
After all, why bother trying to “prevent” the disease, when you can simply “manage” it with toxic and expensive drugs! Of course, conflicts of interest cross all borders.
For example, Theresa Glanville, PhD. is a university professor who sits on the Board of Trustees of the Canadian Council for Food and
Nutrition. In an interview with the CBC, she said: “Research shows that even when 25 percent of calories come from sugar, it’s not bad for your health.”
Actually, Dr. Glanville, the research does NOT show that. But my research DOES show that you have served on the scientific advisory board of the Sugar Institute of
Canada!
I could go on... but you get the point. The field of health is awash in myths, misconceptions and outright lies.
And perhaps the biggest lie of all is that
there are no cures for chronic diseases like cancer, heart disease, diabetes, arthritis, Alzheimer’s, macular degeneration, COPD, digestive disorders, and the list goes on.
If you cannot cure a disease, then you can only treat it... and without the cure, the “treatment” can last a lifetime. Quite a profitable racket, wouldn’t you
say?
The truth is that...
NATURAL CURES DO EXIST... AND WE’D LIKE TO SHOW YOU THE WAY In most cases, your risk for chronic disease has very little to do with your genetics.
It has almost everything to do with the decisions you make, including: - Foods you eat (and those you don’t)
- Toxins,
hormones and chemicals you consume (or rub into your skin)
- Levels of physical activity… fun and play… stress… and the quality of your rest
It is these factors that will determine whether you’re bound for
disability and chronic illness... or abundant health and good times for a long time!
You see, while most chronic conditions look very different on the surface, they are actually just physical variations of the same five underlying causes of disease: - Inflammation
- Glycation
- Oxidation
- Depletion
- Toxification
The great news is that all five of these forces can be controlled by what you put in your mouth and how you live your life.
Healing Gourmet's mission is to help you make
the choices that take you toward a life of vitality, abundant energy, and optimal health!
We believe – as Hippocrates did – that your body already has the blueprint for perfect health.
Abundant proof exists that the human body can make disease simply vanish when it has the building elements it needs in the right amounts and is not assaulted by toxins and a poor diet.
TURNING RESEARCH INTO MOUTHWATERING MEALS Here at Healing Gourmet, our recipe for health is very simple... and rigorous research is always the “main
ingredient.” First, we take a healthy dose of research on compounds in foods and their effects on disease... then we combine these scientific findings with culinary finesse to whip up mouthwatering recipes and easy-to-use meal plans that deliver as much taste as they do nutrition. We have also produced dozens of books (including our ever-popular Keto Breads and Keto Desserts recipe books), free reports and hundreds of articles,
filled with practical steps to achieve a lean body and vibrant health – with the greatest enjoyment and least sacrifice! And here are some of the things you won’t find at Healing Gourmet... - You will NOT get the
same “politically correct” nutritional claptrap you’ve been deceptively dished for decades. That means you will NEVER find recipes or menus based on the fatally-flawed, commodity-crop-pushing USDA pyramid.
- You will NEVER hear us talk out of both sides of our mouth. We can’t tell you how many “food
bloggers” claim to promote health... and yet on the very next page, they are promoting sugar-laden recipes, toxic artificial ingredients, harmful cooking techniques, hormone-pumped meats and pesticide-ridden produce. Yuck!
We take our responsibility to you very seriously.
After all, when you really think about it, these are matters of life and death.
You see,
we believe that food is a lot more than “calories.”
It is information that programs your genes… it is cellular fuel… immune support… free-radical defense… detoxification… hormonal balance… and glowing, supple skin… all wrapped up in a delicious, disease-fighting package.
That is - if you are eating the right foods!
And with Healing Gourmet's guidance, you'll find eating the right foods isn't just easy, but delicious too. So, with that, we hope you'll stay tuned to our email newsletters... and take advantage of the hundreds of science-based articles on our website, and you will make some of our delicious healing recipes... And that you’ll share with us your achievements as you move toward YOUR optimal health!
To Your Health,
Kelley Herring
Healing Gourmet
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