Last night’s keto creation experiment was Instant Pot Salmon Curry Soup. It was hot in my kitchen, and I had spent all day in an online conference. I had no desire to cook. But, I’ve been way to lax during the COVID-19 stay-at-home advisories, not moving enough and too much stress eating. On top of that, the unpredictability of ingredients at the grocery store has complicated meal planing. I had to get back on track and just cook with whatever I had on hand.
I tossed a bunch of stuff into my Instant Pot and hoped for the best. The result: total win!
Anti-Inflammatory Keto Foods
This dish is loaded with anti-inflammatory foods, which are so important for overall health. Salmon is loaded with anti-inflammatory essential fatty acids (EFAs). EFAs have been shown to improve cardiovascular risks and increases metabolism. This is super-important for people with Metabolic Syndrome and/or complications of Metabolic Syndrome, such as heart attacks and diabetes.
Curry powder blends are mostly turmeric, an anti-inflammatory powerhouse. People use turmeric for everything from arthritis to diabetes. Turmeric’s healing properties are attributed to containing curcumin. Curcumin is a fat soluble chemical, so it’s best to consume it with a fat, such as the coconut milk in this recipe. Piperine, a chemical found in black pepper, facilitates better absorption. I included a 1/2 teaspoon of black pepper in the recipe, but feel free to add more to taste.
The other spices… the ginger, paprika, and cumin, are all anti-inflammatory and assist with digestive issues. Herbalists often turn to digestive herbs for relieving digestive upset, sour stomach, and bloat.
Quick Cooking in Hot Weather
During the summer, I make extensive use of my outdoor grill, slow cooker, and my Instant Pot. My kitchen is small and heats up quickly, even in winter. The warmer weather makes cooking unpleasant, to say the least.
Last night was a warm, June evening. I also had been on Zoom most of the day and didn’t have anything prepared. While I have a large, well-stocked, storage freezer, nothing had been taken out. With everything frozen, the grill wasn’t an option. The slow cooker would take far too long. So, the Instant Pot was my keto savior appliance of choice.
You could do the same thing with a slow cooker. You just need to start 6-8 hours before you plan on eating dinner.
A Meal Everyone Will Eat
Not everyone in my home appreciates my love of spicy food. I would have added red pepper flakes or cayenne powder. If I had, there’s just no way my daughter would touch it. I made it mild for her, but added hot sauce to mine and my son’s bowls.
Not everyone in my home likes spinach (guess who). Feel free to change this up to another green that you do like. Kale, chard, and beet greens are all good choices.
I also included a half of a can of stewed tomatoes. Now, those can really up the carb count. But, tomatoes cut down on the fishy taste. Salmon is fairly mild, but I do feed one person who absolutely dislikes fish. The tomato and hot sauce make it work for them. Feel free to cut the tomatoes and save 2 net carbs per serving.
Yields 8 cups
A quick, easy keto curry that delivers the healthy fats and protein from wild caught salmon with anti-inflammatory spices.
5 minPrep Time
15 minCook Time
20 minTotal Time
- Salmon, 4 Skinless Filets
- Coconut Milk, 2 Canned, Unsweetened
- Spinach, 12oz Frozen
- Curry Powder, 3 tablespoon
- Smoked Paprika, 1 tablespoon
- Cumin, 2 teaspoons, ground
- Ginger Powder, 1 Teaspoon
- Black Pepper, ½ teaspoon
- Celtic Sea Salt, ½ tsp
- Stewed Tomatoes, 6 fl oz
- Add the coconut milk to the Instant Pot.
- Add the powdered spices and mix into the coconut milk.
- Add the frozen spinach to the Instant Pot.
- Add the frozen salmon files.
- Cook on Manual, High Pressure, for 15 minutes.
- Quick release the Instant Pot, and serve.
There will be several minutes while your Instant Pot builds up pressure. This was not included in the cook time above.
1 Serving is 1 cup.
Nutritional Information calculated with the Carb Manager app.
5.1g Net Carbs 8.4g Total Carbs 3.3g Fiber 20.8g Fat 13.4g Protein 275 Calories 1.5 Glycemic Load