3-Step Soup Recipe for Breaking a Fast

3-Step Soup Recipe for Breaking a Fast

3-Step Soup Recipe for Breaking a Fast

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I got some fuck cook in here oh nice call it fast break fun and I kind of discovered it by accident see I used to always talk about specific things to break a fast with and why you would have these specific things and then I realize all these could be combined into a Vietnamese flour recipe so if you like soup if you like Vietnamese FUD and I have the perfect fast breaking recipe for you I’m gonna make it super quick I’m gonna give you the benefits of each but I really just want to be able to give you the details so you could make this and have something tasty especially I don’t know you feel like having something savory make sure you hit that red subscribe button and then please hit that little bell icon so you can turn on notifications so you know whenever I go live or post a new video also after this video there is a link down below for thrive market the cool thing is I’ve been able to create grocery boxes through thrive thrive is an online grocery store and I’ve been able to put like all the ingredients that I would use for this particular fast break into a grocery box so I have my Aikido box my fasting box all that stuff so anyhow like if you just want to get your groceries delivered to your doorstep you’re gonna want to check out thrive down below but wait until after this video is done because you can get all the ingredients and know what you want what you don’t etcetera etc all right so when we break the fast it’s all about gut health and keeping it easy on the gut so I started in I already got this going for the essence of time with some good quality bone broth in this case I use chicken bone broth but I alternate between chicken and beef beef bone broth it’s gonna have a little bit more of a high collagen content your gut mucosal layer wears down during a fast okay so you need to try to support it the best that you can so you need to try to get the collagen in you get the glutamine you get the glycine all that stuff that’s coming from bone broth and it’s going to help stabilize and help get your gut a little bit more warmed up plus the other benefit when you turn this down a little bit is that you’re getting a lot of the the minerals back in okay so when you go through a fast you’re losing minerals so let’s just cut right to the chase I’m gonna give you two little breakdowns for this one if your keto and one if you’re not I’ll start with the keto orientation I’ve already got the soup going here now what I have is I have five ounces of super lean chicken or turkey okay and you want it you can use shrimp too you want to use a lean meat okay the reason you want to use a lean meat is twofold okay one I want you to be able to keep control of the that are coming into your body but to I don’t want you to have a large amount of fat coming in right after a fast a small amount is all you need and we’re gonna use a specific kind of fat I don’t want the saturated fats coming from the proteins right now I want to control the fat that’s coming in and again this is only if you’re gonna be keto right okay additionally it’s also really important to note that if you have a good amount of protein after a fast it’s going to make it so your blood sugar comes down a little bit when you do eat other food okay protein has a powerful effect at reducing our blood sugar simply because it ends up spiking our insulin in an indirect way okay so I’ve got that in there that’s just cooking for a little bit and I used one carton of bone broth basically you want to use anywhere from like 7 to 10 ounces somewhere in there okay here’s the important thing actually been add that last a little bit of ginger also helping with a digestive side of things but also in anti-inflammatory okay so in this case I’m just gonna eyeball it but probably just going for a couple teaspoons there plus it’s gonna give it the actual fuck taste that we want okay then here’s a big one apple cider vinegar now I add the apple cider vinegar after the pho has been heated up a little bit I don’t want to be adding this when it’s cooler because I don’t want to denature some of the protocol remember this has living organisms in it it has probiotic effect so we want to put it in towards the end so it’s not just cooking the goodness out of it okay but a big reason actually for the apple cider vinegar is the taste but also the acetic acid brings our blood sugar down again we don’t want crazy blood sugar spikes we want to keep it under control coming out of the fast but a sieve gas it also has powerful effects when it comes down to inflammation modulation in the gut too so you can eyeball it I go a couple tablespoons maybe even three it gives it the tang enos that you want okay it’s also gonna give it kind of that Vietnamese taste I use this you don’t have to use this particular one this is a seasoning it just has a little bit of kelp in it gives it sort of just again a little bit of an Asian feel you can put tamari sauce in there don’t use soy sauce you don’t want to have gluten it’s gonna spike what’s called zhonya and a protein in your body that’s gonna cause a leaky gut trigger a bunch of inflammation counteract the effects of a fast okay this is sizzling really nicely now if we’re keto remember if we’re keto I’m gonna add a half a tablespoon a tiny tiny amount of MCTS tiny tiny amount maybe tying it more than that look I’m in a mess anyhow it’s all I wanted their super small amount I don’t want the fats coming from the meat I want the MCTS because they’re gonna break down faster I keep my fats very low when I break too fast sometimes almost zero here we’re talking a couple grams of fat but I think it’s gonna help you produce a little bit more in the way of ketones okay now there’s one very important thing that we have to add in here and this is going to be some kind of seaweed flakes the seasoning I used here had kelp in it so it would actually work just as fine but I put this in last because I don’t want to break down too much of the phytonutrients in there but I’m not going for the phytonutrients I’m going again for two things flavor but more importantly iodine I want the iodine now if you’re a female and you’re fasting this is extra important because that iodine is what’s going to support your thyroid our thyroid takes tyrosine from protein like we just ate with the chicken and it combines it with iodine to create our thyroid hormones okay t1 t2 t3 and t4 if we don’t have iodine we cannot create this stuff I can’t overemphasize how important that is so that’s why I added it to the mix okay if you are keto your fast break meal is done your fast break Vietnamese pho is done if you’re not keto this is super important please pay attention if you fast but you’re not doing keto do not add the MCT oil do not instead you’re going with a handful of rice noodles not regular noodles not ramen noodles I want rice noodles you guys rice noodles don’t have the gluten in it so we don’t get that Sanyal in effect the reason I don’t want the fat coming in if you’re doing carbs is because I don’t want to spike your insulin with carbs at the same time as I have fat coming in I sound like a broken record but here’s what happens you spike your insulin cells open up to let the glucose in it would also mean the fat would come in for the ride it’s like opening the door for your friends but also a burglar to come in we don’t want the fat to come in and go to storage rice noodles cook very fast so if you were doing this you probably want to add the rice noodles a little bit earlier but I’m just gonna let them kind of cook in there with the broth but the other thing is this is giving you a moderately high glycemic car rice noodles are pretty high glycemic so it’s gonna spike your insulin really pretty decently and then come back down so that sixty minutes later you can have just a normal meal this is just such a perfect meal and yes I know this questions gonna come up you can cook this ahead of time and you can have it just laid out in your fridge ready to go this stuff C let those rice noodles go a little bit more so remember right now this concoction is sort of a mix if you’re making this outside of your break fast period you absolutely can have a little bit of oil and a little bit of the rice noodles but again you just want to keep it simple [Music] and boom is good to go now it’s a little bit thicker in terms of the actual like the color that you would see maybe in traditional Vietnamese thought but the cool thing is that Vietnamese food uses bone broth that’s the whole point it’s a high quality good healthy soup so it’s all gonna depend on what kind of bone broth you do if you make your own bone broth it might be a little bit thinner then you’re in business but this is what we got today and it smells so amazing man that is good enough to make me want a fast every single day honestly just to have this but I don’t recommend that you fast every single day and that is seriously good you guys won’t try some yeah all right well as always make sure you keep it locked in here in my channel you don’t have to be fasting to enjoy this obviously it’s a good keto recipe good non keto recipe get you all the benefits everything I talked about putting is a great way to break your fast especially when you want something warm savory and a little bit cozy as always see you soon

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3-Step Soup Recipe for Breaking a Fast

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3-Step Soup Recipe for Breaking a Fast – Thomas DeLauer

I got some pho cooking here. Whoa. Nice. Call it Fast Break Pho, and I kind of discovered it by accident. See, I used to always talk about specific things to break a fast with and why you would have these specific things. And then, I realized all of these could be combined into a Vietnamese pho recipe. If you like soup, if you like Vietnamese pho, then I had the perfect fast breaking recipe for you. I’m going to make it super quick. I’m going to give you the benefits of each. I really just want to be able to give you the details so you can make this and have something tasty, especially, I don’t know, if you feel like having something savory.

All right, so when we break a fast, it’s all about gut health and keeping it easy on the gut. So I started, and I already got this going for the essence of time with some good quality bone broth. In this case I use chicken bone broth, but I alternate between chicken and beef. Beef bone broth is going to have a little bit more of a high collagen content.

Your gut mucosal layer wears down during a fast, so you need to try to support it the best that you can. You need to try to get the collagen in. You get the glutamine, you get the glycine, all that stuff that’s coming from bone broth, and it’s going to help stabilize and help get your gut a little bit more warmed up. Plus, the other benefit, let me turn this down a little bit, is that you’re getting a lot of the minerals back in. When you go through fast, you’re losing minerals.

Let’s just cut right to the chase. I’m going to give you two little breakdowns for this. One, if you’re keto and one if you’re not. I’ll start with the keto orientation.

I’ve already got the soup go in here. Now, what I have is I have five ounces of super lean chicken or turkey. You can use shrimp too. You want to use a lean meat. The reason you want to use a lean meat is twofold. One, I want you to be able to keep control of the fatty acids that are coming into your body. Two, I don’t want you to have a large amount of fat coming in right after a fast. A small amount is all you need, and we’re going to use a specific kind of fat. I don’t want the saturated fats coming from the proteins right now. I want to control the fat that’s coming in. Again, this is only if you’re going to be keto. Additionally, it’s also really important to note that, if you have a good amount of protein after a fast, it’s going to make it so your blood sugar comes down a little bit when you do eat other food. Protein has a powerful effect at reducing our blood sugar simply because it ends up spiking your insulin in an indirect way.

I’ve got that in there. That’s just cooking for a little bit. I use one carton of bone broth. Basically, you want to use anywhere from seven to 10 ounces, somewhere in there. Here’s the important thing. Actually, I’m going to add that last. A little bit of ginger, also helping with digestive side of things, but also in anti-inflammatory. In this case, I’m just going to eyeball it, but probably just going for a couple of teaspoons there. Plus, it’s going to give it the actual pho taste that we want.

Then, here’s a big one, apple cider vinegar. Now, I add the apple cider vinegar after the pho has been heated up a little bit. I don’t want to be adding this when it’s cooler, because I don’t want to denature some of the probiotic effects. Remember, this has living organisms in it. It has probiotic effect. We want to put it in toward the end so it’s not just cooking the goodness out of it. A big reason, actually, for the apple cider vinegar is the taste, but also the acetic acid brings our blood sugar down again. We don’t want crazy blood sugar spikes. We want to keep it under control coming out of the fast. Acetic acid also has powerful effects when it comes down to inflammation modulation in the gut too. You can eyeball it. I go a couple tablespoons, maybe even three. It gives it the tanginess that you want. It’s also going to give it that pho Vietnamese taste.

Now, it’s a little bit thicker in terms of the actual, like the color that you would see maybe in traditional Vietnamese pho. The cool thing is Vietnamese pho uses bone broth. That’s the whole point. It’s a high quality, good, healthy soup. It’s all going to depend on what kind of bone broth you do. If you make your own bone broth, it might be a little bit thinner.

All right. Well as always, make sure you keep it locked in here on my channel. As always, see you soon.

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