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Ok, let me tell you so many good things about this idea of fermenting coconut water.

First of all you will get a good amount of beneficial bacteria and yeast that are naturally present in coconut and help the process of consuming all the sugar naturally for you.

Second of all you will have plenty of potassium easily with no spike of insulin

Finally the acidity in this drink is fantastic for your digestion just like apple cider vinegar.

Iron deficiency and zinc deficiency are two very common deficiencies in the world. Iron deficiency in women is especially hard to address due to blood loss from mensturation.

There are many factors contributing to the proper absorption of iron from the gut.

One major factor is not eating enough of heme containing foods that have the highest bioavailability of iron. These include red meat, seafood, organ meats and egg yolk.

The second problem is poor absorption. When the iron rich foods are eaten with plants or dairy the iron can not be absorbed efficiently. The plants fibre, polyphenols and Phytate bind with iron and prevents its absorption.

The third factor is the cofactors. Vitamin B2 and Copper are needed for iron absorption and if there is not enough B2 only very small amounts of iron gets absorbed. That is why eating liver is one of the best ways to raise iron level as liver is also very rich in vitamin B2.

I have always found barbequed liver to be more tasty that just pan fried liver. As the process of barbequing is always messy and involves a lot of time and especially cleaning, not everyone is keen to go through the process.

Our body needs 4700 mg of potassium every day. So we are aiming at achieving this goal on a daily basis. I personally found it hard on a keto diet and even harder on a carnivore diet.

Let's look at vegetables that have a reasonable amount of potassium without sugar. Potatoes are surprisingly very high in potassium and if eaten with fat and other ingredients in a small bowl of soup they can still be included in the keto diet. As they are in the nightshade family and contain lectins pressure cooking them with sprouted beans and tomatoes will eliminate the lectins.

Beans are good sources of potassium, magnesium and molybdenum. Molybdenum is a very important mineral that is needed for the activation of B2. The active form of vitamin B2 has so many critical roles in many biochemical reactions in the body.

Ok let's get cooking, shall we?

The first thing we need to do is to soak 250 grams of beans. I have chosen white beans. Great Northern Beans are perfect for this recipe.

Soak them for at least 8 hours but ideally over night. During the warm months of the year they should sprout quickly but during the winter it will take up to 4 days for them to sprout. If after 4 days your beans do not sprout it is an indication that they were too old to be capable of sprouting and maybe you should feed them to your chickens instead!

Then add 2 peeled potatoes and put everything in a blender with a little bit of water till they are well blended. Then take them out of the blender and put 5 chopped tomatoes and blend them well too.

Now you have to have a pressure cooker or an instant pot as the beans, potatoes and tomatoes need to be pressure cooked for the lectins to be removed.

Now put the instant pot setting into saute and add some butter and 5 cloves of well crushed garlic. Add 5 tablespoons of tomato paste and fry well. Now add your blended tomatoes, beans and potatoes. Add a bit of water and change the setting to pressure cook. Pressure cook the mixture for 30 minutes.

Add some salt and pepper, half a cup of cream, one cup of milk and if you like add some herbs. Let them boil for 3 minutes on saute setting and then remove from the heat.

Now you can garnish the top of your bowl with the herbs of your choice. Parsley, chives, coriander or spring onion all go well. Add plenty of grated Mozzarella cheese to your hot bowl of soup.