Testimony of the Day
“Sooooo, excited to share with you that despite my husband’s infertility issues (advised 0% chance of conceiving without assistance), we’ve taken 2 urine pregnancy tests that are positive!!! We fully believe that the Lord has used the keto-adapted diet, extra sleep (that was truly lacking in our routine … but we made the effort as you recommended in the The Keto Life class), and husband being able to come off his ADHD medications with lots of prayer/focus from eating healthy/and a antioxidant supplement.” – Aileen
Click HERE to start your journey to a keto-adapted diet!
Cream of Mushroom Soup
Store bought Cream of Mushroom soup is another item to toss from your pantry! What is that gelatinous goo anyway?
Ingredients: Water, Mushrooms, Vegetable Oil (Corn, Cottonseed, Canola and/or Soybean)Modified Food Starch, Wheat Flour, contains Less than 2% of: Cream (Milk)Salt, Dried Whey (Milk)Monosodium Glutamate, Soy Protein Concentrate, Yeast Extract, Spice Extract, Dehydrated Garlic.
MSG is a slow poison and it is in everything; Lay’s potato chips, Doritos, Campbell’s soups, Ramen, Canned Gravy, frozen dinners, frozen pizzas, salad dressings (especially low-fat varieties). Tons of ‘reduced’ or ‘no-fat’ foods are laced with MSG to make up for flavor lost when fat is reduced. If you don’t see MSG on the label, you still aren’t safe; the word ‘Hydrolyzed Vegetable Protein’,’Accent, ‘Aginomoto,’ ‘Natural Meat Tenderizer,’ is just a sneaky names for MSG.Glutamic acid in MSG is known as an excitotoxin; this means it excites the brain cells. It causes the brain cells to fire too much until they are exhausted and die. This causes us to be addicted to the MSG ‘fix,’ which is why Lay’s Potato Chips claim, “I bet you can’t eat just one.” Lay’s knows they have the upper hand on your brain chemistry. This excitotoxin effect in our brain causes ADHD, autism and Alzheimer’s.
This process of over-exciting the brain depletes our brain of serotonin (the feel-good chemical in our brain and gut). Headaches and migraines are the main complaint of MSG consumption, which makes sense because low serotonin is the Migraine headaches are caused in part by changes in the level of serotonin. Serotonin plays many roles in the body, one of which is the effect on blood vessels. When serotonin levels are high, blood vessels constrict (shrink). When serotonin levels fall, the blood vessels dilate (swell). This swelling can cause pain or other problems. Many things can affect the level of serotonin in your body, including your level of blood sugar, certain foods and changes in your estrogen level if you’re a woman. To read more check out my book: Secrets to Controlling Your Cravings, Weight and Mood.
MSG downregulates our body’s leptin production (our appetite suppression), so it makes us hungry sooner. Hoe can this be? Well, MSG stimulates the pancreas, which in turn increases insulin production even though there is no need for insulin. This will cause our blood sugar to rise too much and then drop. When our blood sugar drops, hunger is stimulated (which is why you don’t want to eat too many carbohydrates either). Over production of insulin will cause insulin resistance, diabetes and obesity.
So instead, let’s try this healthy option!
“HEALTHIFIED” CREAM OF MUSHROOM SOUP
1 pound button mushrooms, cleaned, quartered or sliced
1 TBS lemon juice
1 TBS butter (or coconut oil/bacon fat if dairy free)
2 TBS minced shallots
1 head roasted garlic
1 tsp dried thyme
1/2 bay leaf
1 tsp Celtic sea salt
1/2 tsp fresh ground pepper
4 oz cream cheese (OR avocado pureed if dairy free)
2 cups bone broth (boxed will work, I used beef)
In a food processor, coarsely chop mushrooms and lemon juice. Melt butter in a sauce pan and lightly sauté shallots and garlic puree from the roasted garlic head on medium heat. Add mushrooms, thyme and bay leaf, sauté over moderate heat for 10-15 minutes, or until the liquid that is released from the mushrooms disappears. Add salt, pepper, whisk in cream cheese. Add broth and bring to boil. Reduce heat and simmer for 20 minutes, stirring constantly. Correct seasoning and add more lemon juice to taste. Makes 4 servings.
NUTRITIONAL COMPARISON (per serving)
Campbell’s Soup = 166 calories, 10g fat, 6.2g protein, 14 carbs, 2g fiber
“Healthified” Soup = 155 calories, 13g fat, 6.4g protein, 5.9 carbs, 1.3g fiber
Sprinkle roasted cauliflower into the soup if desired!
I can’t wait to try this recipe! In the past I made a cream based soup by making a basic white sauce with ghee, kephir & Jay’s unflavored whey protein powder (instead of butter, milk & flour) and then adding chicken broth, etc. It will be interesting to check this one out as an alternative.
Thanks so much!
ooh, that sounds like a great idea! I didn’t know you could use the whey powder that way.
Thanks SO much Mary!!!
Nice idea. I make my alfredo sauce with cream cheese.
Could a large batch be made, portioned out, and frozen for later use. I’d love to replace canned soup, but would rather not have to cook before I cook.
Yep! This would work if you freeze it. Great idea so you can always be prepared!
Just made this, it’s soo good nxt time I’m tripling it!
Thanks Crissy! I’m soooo glad you liked it!
Loved the soup Maria! Very filling too.
Thanks France! 🙂
Maria, I just made this recipe and my husband and I loved it! What a great idea to add cream cheese – yummy!!
So,so,so good! This soup can be actually eaten as a soup, not like canned, that we only cooked with. Thanksgiving can include green bean casserole now!!! Thanks, Maria!!
Thank you Melinda! 🙂
Can coconut oil sub for the butter, or even EVOO?
Yes, either would work just fine. 🙂
I noticed a commenter mentioned that this can be eaten alone instead of just used for cooking…are any changes needed to make it usable in a recipe in place of the canned, condensed stuff?
Nope, just sub it as is. 🙂
In the past I only used cream of mushroom soup to cook with, NEVER to eat as a soup…ugh! So I made a huge batch of this soup to freeze into portions to have to use in recipes. Not so much, hubby & son ate it as a soup….ALL OF IT! Its’s that good!
do I have to have a food processor? I don’t have one.
You can chop them as fine as you can by hand. 🙂
Do you have a cream of celery recipe?
How do you think this would taste with coconut cream instead of cream cheese?
I think that would work. 🙂
Do you think this would taste ok with coconut cream as a dairy alternative?
Yes, that will work.
Wow, cut the bone broth and this would make just the pizza white sauce I was looking for vs a tomato! 🙂
Maria, in the recipe it says to simmer 20 minutes, the simmer 10 minutes while stirring constantly… is that an additional 10 minutes or just 10 minutes during the first 20 minutes? LOL… sorry for the confusion.
Yes, in addition. But you can do it until it is as thick or thin as you like. 🙂
This should be ok to omit the mushrooms right? I am looking for a soup with flavor for my GF/DF Green bean casserole but one relative is allergic to mushrooms. Thanks in advance for any input!
Maria, Thanks for posting this recipe it was excellent… a hit with everyone!
Awesome! Thanks for writing!
How do I use this recipe to substitute for canned soup you just put into a recipe (without adding milk or water)?
After the soup is made, use it in any recipe that calls for canned soup.