Cheap eat nutrition # 8  Paleo/Gluten Free/low carb/high (healthy) fat – quick, easy and on a budget




Spicy coconut bone broth soup
Welcome back to cheap eat nutrition recipes! Done in conjunction with the what supp blog, these recipes look to bring quick and easy recipes to the people, without costing an arm and a leg!
As ever, these are low carb/paleo/keto inspired. If you see anything you like please do us a favour, leave a comment and share with a friend! 
So today’s delight is going to be getting a little more variety out of your bone broth. 
This recipe adds some flavour and variety to your bone broth stock base. The coconut cream also adds a small amount of potassium, iron and fibre. 
More importantly though it adds saturated fat. Please read my other article on the facts about fat to learn how the often demonised saturated fat is actually your friend.
Firstly, let’s run through a quick bone broth recipe; (note – there’s a more detailed flavoursome bone broth recipe but this is sufficient for the soup base)

Ingredients:

– Chicken carcass, wings, legs & thigh bones 

– 2 tbsp of Apple cider vinegar

– Water (preferably filtered)

– Slow cooker

– Pinch of salt & pepper
Method:

– Pre-heat oven to 220-240 and place carcass and bones in oven on tray for 20/25 mins

– Once bones are a deep brown, remove and place in slow cooker

– Add water, (this will depend on quantity of bones and size of carcass, but generally I like to fill the cooker about around two thirds to ensure carcass is completely submerged).

– Add apple cider vinegar, an important step as helps to draw the nutrients out of the bones.

– Season with salt & pepper and place on low heat for minimum 8 hours and maximum 24 hours.
Spicy coconut soup:
Ingredients:

– Bone broth stock

– 1/2 – 1 tin of unsweetened coconut cream

– 1 tbsp of coconut oil

– 1 tsp of chilli flakes

– 1/2 tsp of cinnamon 

– 1 tsp of paprika 

– 1 tsp of garam masala
Optional:

– 1/2 tsp of stevia 
Method:

– Melt coconut oil in pan on low to medium heat and stir in spices
– Add bone broth and coconut cream 

– Continue to stir until soup comes to a boil

– Serve with a squeeze of lime juice. If it requires some sweeting, try a pinch of stevia
Enjoy and let me know what you think! 

 

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