Creamy Ketogenic Broccoli Soup With Wild Trout and Rosemary

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Soups are one of the
oldest types of foods, with origins dating back to 6000 B.
[CO1] C. The word is
derived from the French word “soupe,” which is basically a direct translation
of soup or broth. It is believed that the first commercially served soup
originated in France in the 16th century; hence, the attribution of the name to
the country.

What makes a soup
exciting is that it can consist of anything you like. That being said, throwing
a bunch of ingredients into a pot, turning up the heat and calling it a day won’t
make your creation a work of culinary art. Soup requires careful preparation
and calculation of ingredients to create a delicious result.

In this regard, this ketogenic
recipe by Pete Evans truly excels. The base stock used is organic chicken
broth, and is further enhanced by wild-caught trout, vegetables such as
broccoli, garlic and onion, plus healthy servings of lemon and rosemary to add
a wonderful aroma.


2 tablespoons of coconut

2 cloves of garlic, minced

2 heads of broccoli, broken into
florets and stalks chopped

1 onion, chopped

3 cups of organic
chicken broth

1 tablespoon of finely
chopped fresh rosemary

1 tablespoon of dill (leaves
only), finely chopped, plus extra for garnish

Zest of 1 lemon

1 wild-caught rainbow trout,
skin and bones removed, flesh smoked and flaked

2 tablespoons of sunflower
and pumpkin seeds, toasted (optional)


1. Heat a saucepan over medium-high heat with the coconut
oil. Add the onions and cook for five minutes until translucent.

2. Add the broccoli stalk and garlic and cook for
another five minutes until everything starts to brown, stirring

3. Add the broccoli florets, rosemary and dill,
then pour in the broth and bring to a boil.

4. Reduce the heat to medium-low and gently simmer
for 20 minutes or until the broccoli is tender. Season with sea salt and
freshly cracked pepper.

5. Using a handheld/stick blender, blend the soup
until it has a thick a chunky texture.

6. Ladle the soup into serving bowls, then top
with the smoked rainbow trout flakes, a sprinkle of toasted seeds and a
sprinkling of lemon zest. Serve hot.

Note: This recipe makes four servings.

Blend [TNAS2] Broccoli to Enjoy It in a
New and Interesting Way

Broccoli is commonly eaten
raw or lightly steamed, but in this recipe, it is blended to create a thick
consistency. This gives the soup a green color and a creamy texture that help
it stand out from other soups.

Furthermore, broccoli is one
vegetable I recommend people should eat regularly because it’s one of the
healthiest foods you can consume. It contains vitamins, minerals, fiber and
antioxidants that all work together to help fight diseases such as:



High blood pressure

Heart disease

Kidney disease


Neurodegenerative diseases


Coconut Oil, Trout and Seeds Provide Healthy Fat for This
Ketogenic Recipe

The ketogenic diet is
all about consuming high-quality healthy fats, moderate amounts of protein and
minimal carbohydrates, and this recipe adheres to this tenet closely. The coconut
oil, trout and plant seeds all contain generous amounts of beneficial dietary
fat that can help support proper biological functions.

Coconut oil, for example,
contains medium-chain triglycerides that may help with weight management by
reducing your hunger. In one study, researchers found that ketones produced by
the oil are responsible for this effect.[i]
Other impressive benefits of coconut oil include:[ii]

Helping improve blood
cholesterol levels

Promoting hair health

Boosting brain function

Fighting harmful microbes

On the other hand, wild-caught
trout and pumpkin and sunflower seeds contain omega-3 fatty acids,[iii].[iv]
an essential nutrient that you must acquire from your diet because your body
can’t make its own supply of it. Omega-3 offers body-wide health benefits that
may help against diseases such as:

Depression and anxiety: Research has found that an increased
consumption of omega-3 fats may reduce your risk of depression and anxiety.[v].[vi]

Heart disease: Several studies have found that omega-3 fats can
benefit your cardiovascular system in many ways, such as improving HDL (good)
cholesterol levels,[vii]
prevent the formation of blood clots[viii]
and reduce the presence of triglycerides.[ix]

Inflammation: Omega-3 fatty acids were found to help reduce
inflammation by regulating the activation of inflammatory pathways.[x]

Mental disorders: Increasing omega-3 fat consumption may help
reduce the frequency of mood swings and relapses in people with schizophrenia and
bipolar disorder.[xi],[xii]

Rosemary [TNAS3] and Dill [TNAS4] Boost the Flavor and Aroma
of This Soup Recipe

Herbs are always a welcome
addition to any dish, as they can help improve the taste in many ways.
Rosemary, for example, is known for its bright, unique flavor while dill is
prized for its versatile, warm aroma. Working together in this recipe, these
two ingredients add a wonderful layer of flavor to the dish.

Furthermore, both rosemary
and dill are nutritious in their own right. Rosemary contains a balance of
important nutrients, such as vitamin A, B and C, manganese, iron, copper and
calcium. Potential health benefits of this herb include reducing cognitive
decline in the elderly, as well as the inhibition of ovarian cancer cell lines.

Dill is noted for its
calcium, potassium, niacin, copper, phosphorus and other phytonutrients.
Several notable potential health benefits of this herb include promotion of
digestion, boosting your immune system, controlling inflammation and preventing

Maximize the Nutrients in This Recipe by Using
High-Quality Ingredients

To make sure that you’re
getting the most out of this recipe, make sure to use high-quality ingredients
from reputable providers only, especially for the fish. The trout should be
wild-caught to help reduce your risk of ingesting mercury and other toxic
chemicals associated with farmed fish.

As for the herbs and
vegetables, they must be certified organic to ensure that you’re not ingesting
pesticides and other hazardous chemicals commonly sprayed on growing crops.

About Pete Evans

Pete Evans
is an internationally renowned chef who has joined forces with Dr. Mercola to
create a healthy cookbook that’s loaded with delicious, unique Keto recipes,
ideal for people who want to switch to a ketogenic diet. The “Fat for Fuel
Ketogenic Cookbook” will be released November 14.

Pete has had
numerous noteworthy contributions to the culinary world. He has not only cooked
for the general public, but he’s also cooked a royal banquet for the
Prince and Princess of Denmark, a private dinner for Martha Stewart, and even
represented his hometown at the gala GʼDay USA dinner for 600 in New York
City. Pete’s career has moved from the kitchen into the lounge room with many
TV appearances including Lifestyle Channel’s “Home show,” “Postcards from
Home,” “FISH,” “My Kitchen Rules” and “Moveable Feast.”

Source:: Mercola Health Articles