fbpx

recipe developer . podcast co-host . cookbook author . photographer . mental health warrior . online educator

 

food . travel . life

keto . low carb

 

gluten-free . grain-free . sugar-free

drama-free . dogma-free . mean-free

Keto Cookbooks

Archives

Trending!

BBQ Sauce
Keto and Low Carb Thickeners
Ham, Leek and Feta Egg Cups
Cappuccino Mousse (+ VIDEO!)
Cheesy Biscuits (+ VIDEO!)
Cardamom Chia Custard
Creamy Lemon Coconut Cereal
Almond Custard (+ VIDEO!)
Meringue Cookies (+VIDEO!)
Hot and Nutty Cereal

Copyright © Carrie Brown 2010-2020, unless otherwise stated. All rights reserved.

Creamy Bacon and Pumpkin Soup | Yogi Parker

Yogi Parker – KETO Trucker Extraordinaire – who I had the absolute pleasure of having dinner with while he was delivering a huge old truck load of goodies to Connecticut in the Fall of 2018 – has so much cooking-in-a-truck goodness to share that we’ve teamed up to bring his recipes right to your device of choice!

Whether you’re living in a truck, a tiny home, or a regular house, you can benefit from these amazing, innovative recipes! Yogi’s pictures are proof that all of this gourmet goodness happened IN A TRUCK!

Please enjoy Yogi’s unabridged, unedited recipes in all their glory! You can join Yogi and I in the Keto Kitchen Facebook Group, or over on Patreon. Come hang!

Creamy Bacon and Pumpkin Soup | Yogi Parker

So, any soup that I can drink out of a mug while driving I refer to as a sippy cup soup. I like these types of soups for their hand held convenient on the go ability, because I’m always on the go with this job.

Handheld on the go convenience factor is what I miss most about things like sandwiches, corn dogs and the like, and for me soups like this fit the bill. The creamy texture is filling and satisfying, while the heat of the soup is comforting and relaxing. This soup has a bit of smoke from the bacon, and some bright fruitiness from the pumpkin, green peppers and fresh cilantro. I leave the soup a bit textured after blending because the little unblended pieces give a texture that helps satiate my hunger better.

Recipe works in an Instant Pot, Ninja Foodi or Crockpot if you sauté ingredients in a pan first

Creamy Bacon and Pumpkin Soup

WHAT YOU NEED

  • 4lbs Pumpkin (cubed)
  • 2 lbs of Bacon (chopped)
  • 5 Celery Stalks (chopped)
  • 2 Green Bell Peppers (seeded and chopped)
  • 1/2 White or Yellow Onion (chopped)
  • 3 cloves of Elephant Garlic (chopped)
  • 1/4 cup of Cilantro (roughly chopped)  (If you don’t like cilantro, you can substitute parsley or omit altogether, but the flavor will be altered)
  • 4 cups of Bone Broth
  • 1 13.5oz can of Coconut Cream
  • 1 Cinnamon Stick
  • 3 tablespoons of Butter
  • 2 tablespoons of Turmeric
  • 2 tablespoons of Smoked Parika
  • 1 tablespoon of Ground Cumin
  • 1/4 teaspoon of Konjac Flour
  • Salt and Pepper

WHAT YOU DO

Lightly brown the bacon in a skillet or on sauté mode in the Instant Pot or Ninja.

Remove the bacon, add celery, bell pepper, onion and garlic. Add a pinch of salt and pepper and sauté until onions start to become translucent. Remove the veggies add butter and pumpkin, another pinch of salt and pepper and sauté until the squash starts to become tender.

Put all ingredients in Instant Pot, Ninja or Crockpot (reserve a small amount of bacon for garnish) and cook on low for six hours. Remove the cinnamon stick and use a stick blender or regular blender to blend until smooth.

Garnish with some bacon bits and some fresh cilantro.

6 comments
Add a comment...

Your email is never published or shared. Required fields are marked *

  • NancyWhat is the nutritional breakdown, carbs, protein etc of this soup?ReplyCancel

    • KimberlyHi Nancy :) Carrie doesn’t provide macros with her recipes. There’s a good reason, though – because unless you’re using the EXACT SAME ingredients (as Exact as “from the same can/carton/jug”), you can not be assured that the macros of what YOU make will be even close to the macros of what SHE made.

      We have been led to believe, by companies like My Fitness Pal and others, that it’s very exact. It’s very much NOT.

      Your best bet is to input the ingredients you used, into the recipe calculator of your choice, and enter the number of servings you made the recipe serve, and go from there. It’s a little bit of a pain at first, but worth it if you want to be even close to accurate (You still won’t be 100% accurate, but better than a guess on anyone else’s part)!

      Carrie goes into more detail at this podcast episode linked at YouTube:

      ReplyCancel

  • Hope BurkeYogi, this sound delish!  And perfect for a fall day. Can’t wait to try it!ReplyCancel

  • JamesIs it possible to use canned pumpkin instead?  how would you modify the recipe/process?  Fresh pumpkin is hard to come by this time of year but I could use a really good hearty soup right now in the deep of winter!ReplyCancel

    • yogiJames, this recipe actually works great with an equal amount of pumpkin to replace the butternut squash. You can also throw some toasted pumpkin seeds on top for a crunchy garnish! – Yogi

      ReplyCancel

      • JamesHey Yogi, thanks for replying – but I don’t see any butternut squash listed – am I missing something?  I was just wondering if there’s a way to make this with canned instead of fresh pumpkin ;-)ReplyCancel

Habits and Behaviors | Renée Jones

Unless you have that magic wand, habits require an active, persistent, and conscious change in behaviors.  It also requires a desire for and a belief that you can make that change.

So, three questions:

  1. Do you want it?
  2. Do you believe it’s possible to change your go-to choices?
  3. Will you stay with the changes until they feel more natural?

Granted, initially, they won’t feel natural.  You’ve been doing it your way for a long time – that’s how you learned or fell into doing it, and it worked well enough for a while.  Emotional eating served a purpose.  It DID help you, but now it’s creating new issues.    As an emotional eating coach, I help others find and unpack what drives the behavior so you can then decide if you still want to respond in that way or to choose a response that more effectively serves your goals.

Think about this:  We make changes in other areas and find ways to make it work, don’t we?

That hairstyle looks great in the salon, but it will take an adjustment to your current styling behavior if you want the same result at home.

When you moved from one house to another, you had to find a new route home and choose to go to that new home every day.  That’s where you live now – no matter what you loved about the old place or how it nurtured and supported you in the past.

When my work took me to Wales for a few years and then back to Texas, neither set of friends and co-workers would have been happy if I continued to use slang terms that were acceptable in one culture and considered swearing or vulgar in the other.  It’s the same word.  Both in English.  VERY. DIFFERENT. MEANINGS.  Using the old words definitely would NOT serve me.

Yet with food, we struggle to adapt our mechanical behaviors to create new habits.  Part of that may go back to question one:  Do you want it?  We always say we do, but then we fall to temptation because we’re in a familiar environment where we used to eat, we’re with friends who offer too much temptation, we’re home alone and bored, we’re ___________________.  Here’s the harder question:  Do you want your goal enough to choose your new plan, learn to style it for your needs, find your way home to it every night, and use the words you say to yourself in a way that serves you?

Yes, it is a simple process of persistent effort to change my behaviors, but _________________.  How would you fill in that blank?

 

 

 

 

 


 

Renée Jones is a counselor and coach specializing in overcoming emotional eating.  After 40 years on the Diet Yo-Yo, she struggled to find what worked for her while emotional eating sabotaged every attempt.  When she finally overcame that emotional eating to lose her weight, maintenance on a low-fat diet left her tired, hungry, and cranky.  In April of 2015, she found the ketogenic lifestyle and later Carrie Brown’s recipes, which freed her from the Diet Yo-Yo and dark mood swings.

Now she helps others get free of their emotional eating and other baggage so their hearts can heal along with their bodies.  She has a Master’s degree in Counseling with certifications in both traditional and contemporary models as well as Horse-Assisted and relaxation methods. She has an international counseling and coaching practice.

Author of  What’s Really Eating You: Overcome the Triggers of Comfort Eating

 

Connect with Renée!

www.packyourownbag.com

Facebook

Instagram

 

 

 

0 comments
Add a comment...

Your email is never published or shared. Required fields are marked *

    Vic’s Easy Keto Grub : Week 10

    Sunday

    Italian creamy cheese chicken dish

    This fed myself and my stepson tonight:

    • 412g chicken breast (2)
    • 165ml coconut milk
    • 37g salted butter
    • 3 tbsp double cream
    • Half a tbsp of the following: basil, oregano, parsley and fenugreek (all dried)
    • 1 tsp of the following: garlic powder, bay, bacon salt and herb pepper.

    Put the butter into the crockpot and added the herbs and spices. Once the butter melted I added the chicken which I had cut into bite sized pieces. Made sure that it got a good coating of the herbs, spices and butter. Finally added 165ml coconut milk. This cooked on low for about 3 hours. Just before serving I grated in about 40g parmesan cheese, will help thicken the sauce and add to the taste.

    Monday

    Really simple start to the day, three eggs scrambled with half tsp of the following: black pepper, porcini mushroom salt, black pepper.

    Also 1 tsp dried dill and parsley, cooked in 22g salted butter.

    Grated 25g Manchego cheese on top. Coffee with 2 tbsp double cream completed breakfast.

    Tuesday

    Late lunch and first meal of the day, my take on Ruben slaw

    • 83g red cabbage
    • 72g chinese leaf (napa cabbage)
    • 31g white onion
    • 63g corned beef
    • 63g Jarlsberg Danish cheese

    I made a dressing with

    • 3 tbsp avocado mayo
    • 1 tbsp lemon juice
    • 2 tsp caraway seeds
    • 1 tsp dijon mustard

    I added a splash of cold water to thin the dressing out.

    Everything was chopped up and went into a mixing bowl, I then added the dressing and mixed together with a spatula. Served with a good grind of black pepper.

    Wednesday

    I woke up hungry this morning so I pan fried the following:

    • 100g left over lamb kebab
    • 54g left over chicken kebab
    • 133g baked cheese in 16g salted butter

    Tossed in 21g spring onions.

    Added a tsp caraway seeds.

    Washed down with 400ml coffee with 2 tbsp double cream.

    The Juusto cheese came from a friend who visited family in Wisconsin, here in GB I would use Paneer cheese (Indian) or Halloumi cheese (Cypriot).

        

    Thursday

    Early start today so brunch before heading out to work with the kids was quick and simple:

    • 2 hard boiled eggs with a good dusting of black pepper and savoury paprika
    • 112g blue cheese
    • 1 portion of flackers (9 crackers)
    • 2 tbsp avocado mayo

    I had a large coffee to go with brunch, 440ml coffee, 2 tbsp double cream, 1 tbsp mct oil.

    Friday

    Easy evening munch

    3 chicken drum sticks brushed with a mixture of Franks hot sauce and melted butter and oven baked at 425F / 220C for about 35 minutes.

    After 20 minutes I brushed the drumsticks again and rolled them over before returning to the oven to cook thru.

    I added a fresh avocado (95g) to the plate and made a dip with 3 tbsp sour cream, a tsp of fresh tarragon finally chopped and a dash of black pepper.

    Saturday

    Was lucky enough to be able to pick up some Wiltshire ham this morning so made a basic salad plate with an egg salad made from

    • 2 hard-boiled eggs
    • 1½ tbsp avocado mayo
    • ½ tsp Dijon mustard

    I added

    • 4 squares (80g) Seriously Strong cream cheese
    • 60g Wiltshire ham
    • 25g green olives

    Really didn’t want anything to mess with the delightful flavour of the slightly smokey and nutty Wiltshire ham.

     


     

    So who is this bloke, I hear you ask, taking space on Carrie Brown’s chunk of worldwide web Real Estate?

    Well I am Vic Fleming and I have been following a ketogenic lifestyle since Oct, 2016. In that time I have reversed type 2 diabetes and lost 150lbs+ to regain some control over my health.

    I have done this by revamping my whole way of eating and my approach to food and I hope to show that keto meal times don’t have to be stressful or complicated. I am not an expert or a trained culinary professional. I am just a regular guy who got sick of being told by his medical professionals that the rest of his life would be one that would be reliant on diabetes medications for survival.

    Basic meals and meal prep are how I have been able to stick with keto and kick diabetes. I am now drug free and so much healthier. I am still a work in progress, and I will be for the rest of my life, I just wish I started this keto experiment many years ago.

     

     

    0 comments
    Add a comment...

    Your email is never published or shared. Required fields are marked *

      Seafood Scampi

      Yogi Parker – KETO Trucker Extraordinaire – who I had the absolute pleasure of having dinner with while he was delivering a huge old truck load of goodies to Connecticut in the Fall of 2018 – has so much cooking-in-a-truck goodness to share that we’ve teamed up to bring his recipes right to your device of choice! And today he’s serving up Seafood Scampi!

      Whether you’re living in a truck, a tiny home, or a regular house, you can benefit from these amazing, innovative recipes! All of this gourmet goodness happened IN A TRUCK!

      Please enjoy Yogi’s unabridged, unedited recipes in all their glory! You can join Yogi and I in the Keto Kitchen Facebook Group, or over on Patreon. Come hang!

      Seafood Scampi | Yogi Parker

      Seafood Scampi

      WHAT YOU NEED

      WHAT YOU DO

      1. Take two cloves of garlic, and grate it on a fine greater.
      2. Add grated garlic and avocado oil to seafood, mix well.
      3. Cover and place into refrigerator to marinate for at least one hour, but preferably over night.
      4. Crush and slice thin remaining garlic.
      5. If using stove, heat pan on medium high, if using electric skillet, set initial temp to about 350.
      6. Lightly sear seafood in skillet, careful not to cook all the way, just until starting to become opaque.
      7. Use tongs to turn the seafood, about a minute on each side.
      8. Remove seafood from heat and place in separate bowl.
      9. Reduce heat to medium low, or about 200 degrees on electric skillet.
      10. Add in vermouth and de-glaze pan.
      11. Add butter and garlic.
      12. Sauté for about a minute then add lemon juice.
      13. Add seafood back in, season with cayenne, salt, pepper to taste.
      14. Sauté for about five minutes.
      15. Serve over squash noodles, steamed cauliflower rice or a nice steak for a great surf and turf.
      16. Garnish with grated Parmesan and chopped parsley leaves.
      0 comments
      Add a comment...

      Your email is never published or shared. Required fields are marked *

        Your Kryptonite: *THAT* Food | Renée Jones

        Let’s talk about your Kryptonite.

        Yes, THAT one – that one food or Thing you cannot say “No” to.

        Okay, you likely already know what most easily derails you.  It’s that food, habit, or behavior that trips up your best intentions and usually requires far too long for recovery.

        With foods, we have a few options:

        If possible, do not bring them into your home.  Here’s the thing – if you truly, truly, truly want it, there are places that will keep it ready and available for you.  You can go get them even at three in the morning if necessary, and they keep it fresh for you. They even call it a “Store.”

        If others in the household can’t live without the food that trips you, however, we can employ barriers between us and that food – perhaps putting it in an opaque container that is not on your eye level, in a cupboard you do not open, or in another room or workplace.

        Try  the “this isn’t mine” plan – yes, I know. That may not have stopped us in the past, but we can choose it now. To make it stronger, connect it with something you buy for someone in your household that you could use but do not – that’s not my toothbrush, that’s not my underwear, that’s not my _______ food.  That food does not fit you, it’s not for you, and sharing it would be a bit weird.  This one may take a little practice, but you can do this.

        Are you already finding reasons and excuses for this not to work?  That’s self-sabotage at its finest, and I know you can make better choices.

        Come on – you can do this.

         

         

         

         

         

         


         

        Renée Jones is a counselor and coach specializing in overcoming emotional eating.  After 40 years on the Diet Yo-Yo, she struggled to find what worked for her while emotional eating sabotaged every attempt.  When she finally overcame that emotional eating to lose her weight, maintenance on a low-fat diet left her tired, hungry, and cranky.  In April of 2015, she found the ketogenic lifestyle and later Carrie Brown’s recipes, which freed her from the Diet Yo-Yo and dark mood swings.

        Now she helps others get free of their emotional eating and other baggage so their hearts can heal along with their bodies.  She has a Master’s degree in Counseling with certifications in both traditional and contemporary models as well as Horse-Assisted and relaxation methods. She has an international counseling and coaching practice.

        Author of  What’s Really Eating You: Overcome the Triggers of Comfort Eating

         

        Connect with Renée!

        www.packyourownbag.com

        Facebook

        Instagram

         

         

         

        0 comments
        Add a comment...

        Your email is never published or shared. Required fields are marked *