KETO PALEO WHOLE30 "MATZO BALL" SOUP

KETO PALEO WHOLE30 “MATZO BALL” CHICKEN SOUP

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Keto Paleo Whole30 “Matzo” Ball Soup

This Keto Paleo Whole30 “Matso” Ball soup is not made from unleavened wheat bread, as prepared in the classic recipe.  But it’s still delicious and can meet Passover Seder requirements.   

I grew up in a predominantly Jewish neighbourhood in Willowdale, Ontario, Canada.  Today this once farming community (a suburb just like the one in the former TV show called “The Wonder Years.”) is now part of the Greater Toronto Area (GTA).  Today, Willowdale is gone forever.  Not a house, nor a store, and even the streets are different.  In fact, there’s nothing in my own neighbourhood that remains the same as my childhood.  I feel like I’ve lost my childhood forever, other than what’s left in my memory bank. 

Back to Matzo Balls…

Throughout my childhood and well into my late 30’s I lived in Toronto and loved to dine at local Jewish restaurants serving Matzo Ball Soup.  The soup is often on the menu year-round but most definitely near and during Passover.  Marky’s Restaurant in Toronto served the best Matzo Ball Soup.  After being in business for 43 years, Marky’s, a city landmark located in the Bathurst and Wilson Jewish community, shut its doors on July 8, 2012.  (Another piece of my childhood gone.)

Matzo (Matzah) Ball Soup is a traditional Ashkenazi Jewish soup served during Passover.  When Eastern European cuisine began introducing dumplings into their cuisine, Jews began placing these unleavened dumplings in their soup in order to adapt to their dietary restrictions and culinary tastes.

Basically, it is chicken soup with matzah meal dumplings.  Matzah meal is made from unleavened bread, eggs, chicken fat (or another fat or oil), and broth. The dumplings boil in the soup and soak up all the delicious flavor of the stock.

Matzah meal comes from a hard, cracker-like bread made from a dough of only flour and water which has not been allowed to rise. It is eaten throughout the eight days of Passover and specifically during the Seder. Matzah must be made from one of five grains: wheat, rye, oats, barley, and spelt.

If you enjoy Matzo Ball soup we have a Keto version made without grains or sugar.  The Keto dumplings in this soup are not Matzo and quite frankly, do not taste like Matzo balls.  However, these Keto dumplings are just as tasty, just different.

RECIPE NUTRITIONAL VALUE:

Chicken broth: Boiled chicken broth offers so many nutritional values and health benefits. The broth contains an amino acid called cysteine that is released during the cooking process. This amino acid thins mucus in the lungs, aiding in the healing process. Chicken also plays its role as a great source of protein for your muscles, as well as the following vitamins and minerals:

Vitamin B12

Vitamin C

Antioxidants

Vitamin A

Vitamin D

Vitamin E

Vitamin K

Carnosine

Flax Meal in Matzo Balls: These Keto dumplings contain ground flax seeds which have many healthful benefits, such as:

Weight Loss: Flaxseed aids in weight loss by binding with water in the digestive tract, making you feel fuller for a longer period of time. Thus, preventing overeating.

May Help lowers Blood Pressure: Flaxseed is rich in alpa linoleic acid (ALA), an omega 3 fatty acid, which is a component in reducing blood pressures.

May Help Hair Growth: Flaxseed lignans have been shown to inhibit the loss of hair growth by preventing production of the enzyme that converts testosterone to DHT.

May Help Reduce Cancer Risks: Scientific evidence suggests that flaxseed lignans (as an antioxidant) may decrease excessive cell growth in breast tissue.  This is accomplished by increasing apoptosis, a natural process of programming cells to die so that new cells can take their place.

May Help Control Blood Sugar: Chinese Academy of Medical Science

study concluded that flaxseed had consistently positive effects on lower fasting blood glucose levels as well as cholesterol, over a 6-week period.

May Help Lower Bad Cholesterol: Omega 3 oils have been shown to lower LDL cholesterol as well as HDL cholesterol levels. One great source of omega 3 is flaxseed oil. 

May Help in Digestion: The soluble fiber content of flaxseed alone makes it a powerhouse food for regulating hunger, as well as bulking stool sizes for a healthier colon. The ALA further contributes to digestive regularity by lubricating the GI tract.

May Help with Mental Health: Flaxseed and vitamin C supplementation worked together to improve self-control, restlessness, inattention, and impulsiveness.

May Help Improve Skin: Regular consumption of flaxseed and flaxseed oil minimizes skin irritation, rashes, inflammation, and redness.

RECIPE TASTE PROFILE:  

Homemade chicken broth sings with the fifth taste sensation of umami, as well as fattiness. Highly flavourful!  The Matzo Balls add the texture of chewiness and density.

DIRTY-BIRDY WINE PARTNER (For those maintaining a Keto, Paleo, or Whole30 lifestyle):  

It is difficult to say what wine works with chicken broth. The reason is that chefs and cooks often use chicken broth as a base ingredient in more sophisticated recipes like casseroles, stews, soups, etc. 

Suffice to say that its fattiness will contribute to the overall richness of any dish. Therefore, choose a white or red wine (whatever works best with your recipe), one that has sufficient viscosity to match (14% of higher alcohol).

RECIPE:

In a food processor combine all Matzo Balls ingredients and mix into a dough.  Cover and place in the refrigerator for 2 hours. 
Scoop out of dough about 1 heaping tablespoon and roll into a golf-sized ball. Set aside. Repeat and use up all the dough. Make about 12 to 14.
Boil Matzo dumplings for about 30 minutes. Remove and set aside.
Chop up onion, carrot, and celery for soup.
Saute vegetables until soft. Remove from heat.
Heat broth.
KETO PALEO WHOLE30 COOKED CHICKEN
Add broth, cooked chicken, and dumplings to pan with vegetables. Heat and serve.
Add vegetables, chicken, dumplings to broth. Heat and serve.
Print

KETO PALEO WHOLE30 “MATZO BALL” CHICKEN SOUP

KETO PALEO WHOLE30 "MATZO BALL" SOUP

Recipe yields about 14 golf-ball-sized matzo balls. Approximately 2 matzo balls per serving. Or 3 balls for a serving of 4.

  • Author: PALEO WHOLE30 with SHARI MAC
  • Prep Time: 2.5 HOURS
  • Cook Time: 15
  • Total Time: 2 HOURS 45 MINUTES
  • Yield: 6 1x
  • Category: PALEO, WHOLE30, KETO
  • Method: SIMMERING
  • Cuisine: BREAKFAST, LUNCH, BRUNCH, DINNER
  • Diet: Gluten Free
Scale

Ingredients

Matzo Balls:

5 large eggs

3 1/2 cups almond flour

1/2 cups ground flax seeds

1/4 cups water

1 tablespoon kosher salt (optional)

2 tablespoons olive oil

 

Soup Base:

1 carrot peeled and chopped (or shredded)

1 celery stalk, chopped

1 small onion diced

Freshly ground black pepper to taste

6 cups homemade chicken broth* 

3 cups cooked chicken

  

For a homemade chicken broth recipe click the link below:

KETO PALEO WHOLE30 HOMEMADE CHICKEN BROTH

Instructions

To make the Matzo Balls, in a food processor combine all Matzo Balls ingredients and mix into a dough.  Cover and place in the refrigerator for 2 hours.
 

Boil water in a large pot.  Take the mixture from the refrigerator and using wet hands, roll the mixture into small balls (about the size of ping pong or golf balls).   Drop the balls into the boiling water.  Reduce to simmer and cook the balls for about 30 minutes. 

Drain the water and set aside.
 

To make soup, in a large pan add 1 tablespoon of olive oil and add chopped onion. Cook until translucent and slightly brown before adding carrots and celery. Cover with 6 cups of chicken stock and add chicken and dumplings. Add salt and pepper to taste. Cover and allow to simmer over low heat.  Before serving, heat matzo balls in soup and enjoy.  

 

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