Soup for healing and nourishing your body
The so called “flu- season” is coming. In the last week the temperatures dropped about 30 degrees here in California, and suddenly everybody around me is already getting sick!
Viruses spread like wildfires when the weather changes and your immune system is weak.
Don’t want to brag but last year I finally did not get sick even once, even though my whole family had a really bad virus at some point and were even bedridden for days.
That is because there are a few of basic rules to keep healthy during the viral firestorm, follow them and you will find yourself much stronger and able to withstand even your kid’s germs!
3 basic rules for winter health!
- Eliminate sugar from your diet! After ingesting sugar your immune system has about 25% to 30% lowered function for several hours! (read this great post by Mark about it!)
- Add probiotics and fermented foods to your diet! Probiotics can be the best defense against infection, much more specific and refined than the common antibiotic. (A great book about it! And a good recipe to start with!)
- Eat nourishing foods that fill your body with much needed minerals and vitamins. Like bone broth…like this recipe!
A note: Carbs, Fat and Keto
For those of you who follow my blog because you are on a ketogenic diet: Some of my recipes will contain a bit more carbs and a bit less fat. That does not mean that when you are on keto you always only eat bacon and cheese. On the contrary! First of all as a woman doing keto long term, it is advisable to raise your carbs a bit up to 40 to 60 grams per day, depending on your tolerance. It is good for your adrenals, your thyroid and your female hormones.
Second, if you have to lose weight, you can restrict fat somewhat and let your body provide it’s own fat for fuel!
So this is my version of Keto Paleo: Whole, Nourishing foods, which feed your body as well as reduce inflammation and keep you well once keto adapted!
- Serves: 8 servings
- Serving size: 1 serving
- Calories: 108
- Fat: 7.5 gr
- Net Carbs: 3.25
- Protein: 6gr
- For the broth
- 1 turkey carcass, or back bone raw.
- 2 or 3 turkey necks
- 1 tbs apple cider vinergar
- 2 or 3 legs of organic celery
- 1 organic carrot
- 1 tsp whole peppercorns
- 1 tbs Celtic sea salt
- For infusing;
- 2 inch piece of fresh ginger root (OR ½ tsp of ginger powder)
- 2 inch piece of fresh turmeric root (OR ½ tsp of ginger powder)
- For the soup
- 1 cup organic butternut squash, peeled and cubed
- 4 oz turkey meat, saved from the turkey necks
- First make the broth:
- In a large stock pot submerge the turkey parts and the vegetables with about 1 gallon of water.
- Add the apple cider vinegar and sea salt.
- Bring water to a boil then simmer for about 8 hours on a very low flame. You can leave the pot uncovered, or partly uncovered to concentrate the stock.
- After about 4 hours of cooking remove the necks gently from the stock and remove all the meat. Then return the bones to the pot.
- Set aside the meat - can be refrigerated for up to a week.
- To infuse the broth:
- Drain the stock from the bones though a fine mesh sieve and discard the bones.
- Place stock in a fresh clean pot.
- Now grate or mince the ginger and turmeric roots after washing them well. (If using powder just place in the pot with the stock).
- Place the grated roots in the stock and simmer for about 1 hour.
- After 1 hour filter the stock again though the fine sieve and discard the solid parts.
- For the soup:
- Place the stock back in to the pot there should be about 2 quarts of stock left at this point, but this might vary quite a bit depending on the intensity of the heat you simmered the stock at. The measure is just a general guideline!
- Add the cubed butternut squash to it.
- Simmer for about 30 min or until the squash is tender.
- Add the turkey meat to the soup and simmer for 10 more minutes.
- Serve hot!
Kitchen tools that help:
A fine sieve: http://amzn.to/1S3LVuq
A big Stock pot; http://amzn.to/1MoytkR (please do NOT ever use aluminum cookware!