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Chicken “Wild Rice” Soup

Chicken “WILD RICE” Soup

Another question I am frequently asked is about wild rice. Yes, it is gluten free, but for those with a damaged gut (leaky gut) or a damaged metabolism or anyone who wants to become keto-adapted, it is way too high in carbs.It is disturbing to find that 60% of adults never completely heal from celiac disease despite following a gluten-free diet.[53] It has been found that only 8% of adult patients with celiac disease eating a gluten-free diet reached “normalization,” where their intestines completely ketoCover smallrecovered.However, there is new research that may help people with celiac for good! Researcher Alessio Fasano, M.D. has been on the leading edge of recent autoimmune and celiac disease exploration. In 2011, he published a paper titled “Leaky Gut and Autoimmune Diseases” which presented a new theory that suggests prevention and reversal of autoimmune disease is possible.

Read more about healing autoimmune diseases and celiac in my new book Keto-Adapted.

We all know that sugar is bad, but we mistakenly believe complex carbohydrates are healthy and we need to eat them in abundance. BUT what if I told you that “Complex carbohydrates” and “Whole Grains” are just glucose molecules hooked together in a long chain; the digestive track breaks it down into glucose…also known as sugar. So a “complex carb” diet and a “sugary” diet are pretty much the same thing.


To watch a helpful video on how carbs become sugar, click HERE.


wild rice


I am more like you than you realize… you can find me opening a Kettle and Fire organic beef broth instead of making my own broth quite often.

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Kettle & Fire have setup a special deal for our followers. Get $10 off your first order! Just just CLICK HERE to get this great deal!

Chicken "Wild Rice" Soup

Maria Emmerich
Course Soups and Salads
Cuisine American
Servings 10


  • 1/2 cup coconut oil or butter
  • 1/2 cup diced onion
  • 1/2 cup diced celery
  • 1/2 lb fresh sliced mushrooms
  • 6 cups organic Kettle and Fire chicken and mushroom broth
  • 1/2 lb *2 cups) chicken cooked and cubed (I used leftover chicken that Craig smoked)
  • 1 tsp fresh thyme chopped fine
  • 1/2 tsp Redmond Real salt
  • 1/2 tsp curry powder
  • 1/2 tsp mustard powder
  • 1/2 tsp dried parsley
  • 1/2 tsp ground black pepper
  • 1 cup cream cheese
  • 1 cup chicken cracklings see below
  • OR you can use: 1 cup diced cabbage and 1 cup radishes sauteed until soft


  • In a large saucepan, melt oil/butter over medium heat. Stir in the onion, celery and saute for 5 minutes or until soft. Add the mushrooms and saute for 2 more minutes. Slowly add in the chicken broth, stirring constantly. Bring to a boil, reduce heat to low.
  • Add the cream cheese. Allow to heat through, and whisk to incorporate the cream cheese.
  • Add the chicken, thyme, salt, curry powder, mustard powder, parsley and pepper. Let simmer for 1 hour. Stir in crunchy "rice" options.


Traditional Wild Rice Soup = 391 calories, 21.8g fat, 23.6g protein, 28g carbs, 2g fiber
"Healthified" Soup = 293 calories, 22.5g fat, 19.3g protein, 3.2g carbs, 1.1g fiber
(70% fat, 26% protein, 4% carbs)

wild rice

Chicken Cracklings

Maria Emmerich
Servings 12


  • 1 lb. chicken skin and fat
  • 1/4 cup onion diced
  • Redmond Real salt
  • Fresh ground pepper
  • Roasted Garlic
  • Basil or other herbs to your flavor profile


  • Rinse the chicken skin and fat, pat dry, then chop it into small 1/4 inch pieces. Then place into a large greased skillet (or it will stick in the beginning) on the stovetop and turn heat to low. Cover the skillet and cook on low for about 15 minutes. Liquid fat will start to pool at the bottom of the skillet. Uncover the skillet and raise heat to medium low. Let it cook for another 15-20 minutes, breaking the pieces apart with a spatula and stirring frequently, until the skin starts to brown and curl at the edges. Add onions, garlic and any spices you would like to add and cook for 5-10 minutes or until the onions are browned a bit. There should be quite a bit of liquid fat at the bottom of the pan (which can be reserved for cooking in the future). Remove pan from heat.
  • Pour the rendered fat from the skillet into a container, using a mesh strainer to catch any small pieces of skin.
  • After collecting the liquid fat, return the cooked chicken skin and fat to the skillet. Add the onion, garlic and herbs to the skillet. Season the chicken skin and onions generously with salt and pepper. Turn heat to medium and sauté the mixture for about 20 minutes, stirring frequently, until the pieces are dark brown (not black!) and crispy. Remove from the skillet and drain them on a paper towel. Season again with salt and pepper to taste. Makes 15 servings.


"Healthified" Cracklings = 137 calories, 12.3g fat, 10g protein, 0g carbs
(81% fat, 19% protein, 0% carbs)

 Chicken Cracklings taste great on a salad (served with Protein Bread and Iced Peach Tea)

wild rice

 Testimony of the Day

My name is Claudette Melanson, and I’m a 44 year old, living in Ontario, Canada.  About two years ago, I was diagnosed with Rheumatoid Arthritis.  In college I’d discovered the low carb diet and kept a healthy weight most of my life, however, when I moved to Ontario in 2009, to be with my husband, we were having such a good time I completely let go of low-carbing and allowed myself to eat whatever I wanted.  We were so bad, eating tons of sugar and a lot of foods with wheat in them.  It was two years after this that I started having problems. My hands and shoulders were locking up and I was in horrible pain. I finally got referred to a Rheumatologist, who put me on Prednisone.  This helped some of my symptoms but caused a whole host of new ones. My hormones went completely off the rails and I packed on thirty pounds.

Finally, I found Maria’s blog.  A naturopath had suggested I give up gluten, but I didn’t want to hear it. I loved my pizza and the occasional sweets.  When I started reading Maria’s blog, however, all of the science behind everything she explained made sense to me.   Her recipes made me realize I could still eat pretty much anything I wanted and do it in a healthy way. She also made me see why I had to keep gluten out of my system forever and not eat 80/20, as I did when I thought I was being healthy. My husband and I downloaded all of her books and added supplements to our routine.  We started eating natural meats, eggs and dairy and buying only organic produce. 

Last March I could barely climb a flight of stairs. After adopting the Maria way, my pain went away!  My joints are free and I was going to the gym and lifting heavy weight and taking Body Pump classes when before, I could barely move and couldn’t lift a full cup of coffee.

I finally was able to lose some weight after switching to a Keto diet (the prednisone had made weight loss impossible!), twenty-three pounds and my husband lost 53 pounds!! Best of all Maria helped me get back to doing what I love—writing. I’d been working on a novel when my RA pain put that on permanent pause.  After following Maria’s way, not only did I have the energy to work on it outside my 44 hour work week, I was typing pain free! Now my first novel is published on Amazon and it is in large part thanks to Maria!  I wanted to give back and offer a giveaway of three print copies of Rising Tide:  Dark Innocence.  This book is geared toward a young adult audience, but I’ve had several adult readers who really enjoyed it.  There is no strong sexual or violent content, just FYI!

Thank you again Maria!  Your way is the only way for us!”

This is a before/after photo of her husband. To get the results fast, click HERE for easy to follow keto-adapted meals.

wild rice

Doesn’t he look great ?! Why not start your journey today? A year from now, you will thank yourself!

Another Great Testimony!

“I had a visit with a new MD yesterday. I had gestational diabetes and was on metformin in the past. My hemoglobin a1C is 5.2. The is an A++++ and I am not even close to being considered diabetic anymore….” – Gloria



Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • Elizabeth says:

    I love your books of course! I also really like Good Calories Bad Calories by Gary Taubes

  • c says:

    I love your books and suggest them all the time at our local library and also most everything by Richard Paul Evans! thank you for your giveaways!

  • Vivian says:

    I am reading Maria’s book on Ketosis at the present but I have to say my favorite book on food is Gary Taubes Good Calories Bad Calories. He really spelled it out! 🙂 Would love to win a copy of this book for my daughter who is a teacher of the “young adults”!!

  • Dyanne Spease says:

    Practical Paleo and your Keto Adapted.

  • ashley says:

    I just started reading your keto adapt..downloaded on my nook! I have just started reading your stuff and love it

  • Regan says:

    My favorite food related book has to be your kids cookbook; my daughter and I have a date every Sunday and we make one item out of it.

  • Claudette Melanson says:

    I am, of course, not entering the giveaway since this is my book, but just wanted to say thank you to Maria for sharing our story and the new book here. I am overjoyed to get well. Overjoyed to finally publish my novel. If you aren’t a winner, you can still pick it up on Amazon, I think if you search my name, I’m the only Claudette Melanson author on there haha! I love Maria’s books and so my favorite health book is DEFINITELY Keto Adapted! But for fiction…I have to admit I’m a die hard Twilight fan 🙂

  • Sheridan says:

    Your Sweets cookbook!

  • Emily says:

    I love Grain Brain and the principles behind Michael Pollan’s books.

  • Jamie Rebecca says:

    My husband and I have been married 6.5 years. For a wedding shower present, a coworker gave me the cookbook “How to boil water”. Its only actual cookbook I own! I love the title. I get all my recipes off the internet now!

  • sophie says:

    Nourishing Traditions – Weston. A Price / Sally Fallon

  • Michelle says:

    Going to get my hubby to start cokking some of these recipes! And will enjoy while reading Claudettes book! 😉

  • Robin says:

    Maria and Craig, what do you think about the new study which shows it’s not gluten with celiac disease, but the chemicals used to treat our crops? Here is the abstract:

    “Celiac disease, and, more generally, gluten intolerance, is a growing problem worldwide, but especially in North America and Europe,
    where an estimated 5% of the population now suffers from it. Symptoms include nausea, diarrhea, skin rashes, macrocytic anemia and
    depression. It is a multifactorial disease associated with numerous nutritional deficiencies as well as reproductive issues and increased
    risk to thyroid disease, kidney failure and cancer. Here, we propose that glyphosate, the active ingredient in the herbicide, Roundup®,
    is the most important causal factor in this epidemic. Fish exposed to glyphosate develop digestive problems that are reminiscent of
    celiac disease. Celiac disease is associated with imbalances in gut bacteria that can be fully explained by the known effects of glyphosate on gut bacteria. Characteristics of celiac disease point to impairment in many cytochrome P450 enzymes, which are involved
    with detoxifying environmental toxins, activating vitamin D3, catabolizing vitamin A, and maintaining bile acid production and sulfate
    supplies to the gut. Glyphosate is known to inhibit cytochrome P450 enzymes. Deficiencies in iron, cobalt, molybdenum, copper and
    other rare metals associated with celiac disease can be attributed to glyphosate’s strong ability to chelate these elements. Deficiencies
    in tryptophan, tyrosine, methionine and selenomethionine associated with celiac disease match glyphosate’s known depletion of
    these amino acids. Celiac disease patients have an increased risk to non-Hodgkin’s lymphoma, which has also been implicated in
    glyphosate exposure. Reproductive issues associated with celiac disease, such as infertility, miscarriages, and birth defects, can also be
    explained by glyphosate. Glyphosate residues in wheat and other crops are likely increasing recently due to the growing practice of
    crop desiccation just prior to the harvest. We argue that the practice of “ripening” sugar cane with glyphosate may explain the recent
    surge in kidney failure among agricultural workers in Central America. We conclude with a plea to governments to reconsider policies
    regarding the safety of glyphosate residues in foods.”

    Found here: http://sustainablepulse.com/wp-content/uploads/2014/02/Glyphosate_II_Samsel-Seneff.pdf

    • cemmerich says:

      I’m not sure I believe that 100%. I’m sure the chemicals can make it worse. I have seen amazing changes in people who were eating sprouted grains, etc and stopped them. I don’t think grains are good for anyone. 🙂

  • Cinde Morris says:

    Cant wait to try these recipes!

  • Karen says:

    Hi, Maria! So glad I found your website. I am trying to reduce inflammation and avoid steroids for autoimmune problems. I bought and enjoyed the Keto-Adapted book and just got the Sweets book. I am wondering which book is next to learn the specifics of which foods are Ok and which are not, and how to get the right ratios of fat/protein/carbs every day. Thanks!

    My favorite books are Crazy Love, Radical, Total Church, and Barefoot Church. Sorry, I couldn’t decide on just one.

  • Carol says:

    The homesteading handbook. I consider it food related because it has helped me grow and can my own foods. 🙂

  • Katy says:

    To Kill a Mockingbird. And this soup rocks. I have made it twice. Love it.

    I have 3 teens who would love Rising Tide.

  • Alicia S says:

    Came just to get the recipe and hit a bonus with the book giveaway! Yay!

  • Sherri says:

    Maria I just purchased Healthy Metabolism, Keto-Adapted and your dessert cookbook. I read the metabolism book first and then the Keto in 3 days. I am 10 weeks post op gastric sleeve. I made the bacon-cheese deviled eggs yesterday. It was kinda heavy and I couldn’t eat much. I read Wheat Belly right after I had my surgery and before I heard of you. I transitioned to wheat free 2 weeks after surgery. If I had known what I found out from that book and yours, I’m sure I would not have needed the surgery. I am really regretting I had it, but nothing I can do about that now. Do you have any advice on how I can incorporate the principles in your book at this stage? Is it good for me to try to eat fat (which is discouraged for sleevers) now while I can’t eat very much or drink very much (only can get down about 24oz water a day plus 11 oz protein shake. My hair is thinning which I understand now because I have pretty much only been eating protein. You explained that very well. Any thoughts? Thanks!

    • cemmerich says:

      Yes, eating this lifestyle will actually help you through this process. Keeping you full longer and on track. Just try to get good ratios af fat/protein/carbs (70-80%, 15-20%, 5% or less).

  • Susan Lynn says:

    Never thought about using the chicken skin…brilliant to make “cracklin’s”

  • Debbie Meissner says:

    I definitely am going to try this soup recipe. I love your recipe books Maria. But as for other books I am a birth junky, so to speak, so love to read anything to do with birth. Love all Ina May Gaskin’s books especially Spiritual Midwifery.

  • Laura Cooper says:

    I have all of your books and each one has its place in the process…Made the soup last evening it was fabulous …did not use the chicken skin cracklings…used daikon radish.

  • Dianne says:

    I made this soup last night & it was DELICIOUS! I did add 4 strips of cut up bacon & cooked it with the celery & onion. YUMMY! My whole family loved it. The best part….there’s enough for dinner tonight too! Thanks for an awesome recipe!

  • Tovah! says:

    So hoping to win! I need the supplies to try the Keto way of eating.

  • Julie M. says:

    Like water for Chocolate! by Laura Esquivel
    I love the idea that the emotions of the cook/chef affect the taste of the dish!
    I want to serve up healthy happy cuisine for me and my family – these supplies would do it!

  • Rebecca says:

    Dear Maria or Craig, Would you please respond to this BBC news (http://www.bbc.com/news/health-26323720)? It’s somewhat alarming. Do we have to start slow cooking bacon???

  • Barb says:

    Maria, do you think it would work to “grate” some raw cauliflower and use that as the “wild rice” in this recipe instead? Thank you for all you do…

  • claire says:

    hi Maria! Will the soup be good if I omit the cream cheese? I am type 1 diabetic and have gone dairy free. thanks!

  • Erin says:

    love your book Keto-Adapted as well as the books Wheat Belly and Grain Brain.

  • Candace says:

    For pure fiction, I love anything by Diana Gabaldon, or renewal, the Bible always wins, and for health advice, I’m going to go with Keto Adapted.

  • Isabel says:

    Maria, carry on. I really like your blog x x

  • Claudette Melanson says:

    For the first two book winners, whose names I received, wanted to let you know your books are on the way! They are print copies and will come in the mail from Amazon, just FYI

  • Claudette Melanson says:

    Third book is on its way. Congrats to all the winners! If you’re feeling generous after reading, it would help a lot if you wouldn’t mind to do a review on Amazon. Thank you for entering the giveaway! 🙂

  • Kathy says:

    Can’t wait to try the soup! I may be missing it……..what exactly is “crispy rice”? Just embarking on the high fat mode of eating. Dr. Pompa referred me to your site.

  • Tracy says:

    I just found this recipe and really want to try it. The chicken cracklins intrigue me, they sound yummy. Your cracklin recipe calls for 1 lb of skin/fat, about how much is would that be compared to a whole chicken or packaged parts?

  • Ilisa Ailts says:

    Do you do anything with the chicken fat? Could that make decent mayo (just thinking of the bacon fat usage)? I hate throwing it out of giving it to the dog if there is something I could do with it.

  • theresa says:

    I cook whole chickens in a crockpot. After they are cooked can you remove the skin and make cracklins with it? The skin is all soft. Or does it have to be raw? Thanks!

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