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Low-carb Zuppa Toscana soup is a delicious and hearty Italian soup traditionally made with sausage, bacon, kale, and potatoes. To make it low-carb, we’ll replace the potatoes with a low-carb alternative like cauliflower. Here’s a recipe for you:
Ingredients:
- 1 tablespoon olive oil
- 1 pound Italian sausage (spicy or mild), casings removed
- 4 slices bacon, chopped
- 1 onion, diced
- 3 cloves garlic, minced
- 1 teaspoon red pepper flakes (adjust to taste)
- 4 cups chicken broth
- 1 small head cauliflower, chopped into small florets
- 1 bunch kale, stems removed and leaves chopped
- 1 cup heavy cream
- Salt and pepper to taste
- Grated Parmesan cheese for serving (optional)
Instructions:
- Cook Sausage and Bacon:
- Heat olive oil in a large pot over medium heat. Add the Italian sausage and cook, breaking it into smaller pieces with a spoon, until browned and cooked through.
- Add the chopped bacon to the pot and cook until crispy.
- Sauté Onion and Garlic:
- Add the diced onion to the pot and sauté until softened, about 3-4 minutes.
- Stir in the minced garlic and red pepper flakes, cooking for an additional minute until fragrant.
- Add Broth and Cauliflower:
- Pour in the chicken broth and bring the mixture to a simmer.
- Add the chopped cauliflower florets to the pot. Simmer for about 10-15 minutes or until the cauliflower is tender.
- Add Kale and Cream:
- Stir in the chopped kale leaves and let them wilt in the soup.
- Pour in the heavy cream, stirring to combine. Let the soup simmer for a few more minutes.
- Season and Serve:
- Season the soup with salt and pepper to taste. Adjust the seasoning as needed.
- Ladle the hot soup into bowls.
- Optionally, garnish each serving with grated Parmesan cheese before serving.
This low-carb version of Zuppa Toscana soup is packed with flavor and hearty ingredients while being keto-friendly. It’s perfect for those following a low-carb or keto diet but still craving a comforting and satisfying soup. Enjoy!
What is healthy nutrition?
Nutrients are needed in the human body to perform daily functions. Food consumed creates the energy source required for physical activity and biological functions in the body. There are three basic nutrients in the foods we eat. These are carbohydrates, proteins and fats. In addition to these three basic groups called macronutrients, vitamins and minerals, which are micronutrients, are other components taken into the body with food. It is very important to fully meet the needs for vitamins and minerals for the smooth functioning of the digestive, respiratory, excretory, respiratory, circulatory, nervous, skeletal and muscular systems, the healthy production of hormones and body secretions, and the healthy maintenance of motor skills and cognitive functions. has some importance. In addition, maintaining the order of many systems in the body, especially the digestive system, is only possible by implementing a healthy and balanced nutrition plan. Healthy nutrition, in its most basic sense, is a type of nutrition that contains all macro and micronutrients in the amounts a person needs, also fully meets the amount of energy the individual needs, and is suitable for maintaining the ideal weight. Since each individual’s body composition, age, gender and health condition are different, there is no single list that can be defined as a healthy nutrition program. Although the general rules are clear, a healthy nutrition list should be prepared by a dietitian specifically for the individual.
Why is healthy nutrition important?
In order to maintain healthy body functions, protein, carbohydrates, fat, vitamins, minerals and dietary fibers must be taken into the body in sufficient amounts with food. For this, each type of food should be consumed in sufficient quantities and without excess, and diversity should be provided in the diet.
Proteins: Proteins are also called the constructive and restorative food group and are the most abundant nutrient in the structure of the human body. Protein needs must be fully met in order to support psychological and cognitive functions, to perform motor skills and produce the energy required for this, to maintain the healthy production of immune system elements and blood, and to perform many other functions. Protein, which is found in varying amounts in plant and animal foods, increases the amount of protein required for a healthy diet in young people and especially in physically active people and athletes with high levels of physical activity, while the amount of protein required to be taken with food decreases in individuals with a sedentary lifestyle and liver and kidney patients.
Carbohydrates: Carbohydrates are the body’s main energy sources; It is found mostly in grains, legumes and fruits. While individuals who want to eat healthy should take care to fully meet their carbohydrate needs, they should meet them from complex carbohydrates (whole grains, legumes, etc.) with high fiber, vitamin and mineral content, instead of refined sugar and purified grains. In this way, weight control can be achieved, while fluctuations in energy and mood can be prevented and blood sugar can be kept under control.
Fats: Fats, another nutrient, are among the food groups most associated with weight gain and should be consumed in moderation. However, in order to maintain body functions without any problems and especially to maintain hormonal balance, the amount of fat the body needs must be met from healthy sources. Processed oils such as animal fats and margarine should be avoided as much as possible, and instead, care should be taken to consume olive oil and fish containing omega 3 fatty acids. While meeting the fat requirement, this is not just about the fats added to foods; It should not be forgotten that foods such as meat, milk and fish contain significant amounts of fat.
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