Lohikeitto (Finnish salmon soup)
Back in 2018, we traveled through Northern Europe and had the chance to explore seven beautiful countries: Denmark, Germany, Netherlands, Sweden, Norway, Finland, and Estonia. While in Finland, we tried a traditional salmon soup called Lohikeitto for the first time — and instantly fell in love. It was simple, comforting, deeply nourishing, and exactly the kind of food that warms you from the inside out. Ever since, it has remained one of my favorite healing, home-cooked meals.
Traditional Lohikeitto is rustic and beautifully uncomplicated, combining salmon, potatoes, carrots, leeks, fresh dill, and a flavorful broth into a light yet satisfying soup. While many classic versions include cream, I prefer a dairy-free adaptation using coconut milk, which keeps the texture silky and rich while being gentler on digestion and less inflammatory — something many women benefit from, especially when working on gut or hormone balance.
What truly elevates this soup is the homemade fish broth. Simmering salmon heads and bones creates a mineral-rich stock loaded with collagen, gelatin, glycine, and amino acids that support the gut lining, joints, skin, and connective tissue. From a functional nutrition perspective, this kind of broth helps repair digestion, strengthen the intestinal barrier, and improve nutrient absorption. Since gut health is foundational for immunity and hormones, a collagen-rich broth can be one of the most therapeutic foods you add to your routine.
Salmon itself is a nutritional powerhouse. It provides high-quality protein to maintain muscle mass and metabolism, along with omega-3 fatty acids like EPA and DHA that reduce inflammation, support brain health, and protect the heart. For women, these fats are especially important for hormone production, mood stability, and blood sugar balance. Regular intake can help ease PMS symptoms, support thyroid function, and promote overall metabolic resilience. Always choose WILD-CAUGHT salmon or fish in general, if possible.
The vegetables add fiber and slow-digesting carbohydrates that keep energy steady and feed the microbiome. Garlic, leeks (or green onions), and dill support digestion and have natural antimicrobial and anti-inflammatory properties. This combination helps regulate blood sugar, promote healthy elimination, and assist the body in clearing excess hormones — a gentle, food-first way to support detoxification without extreme protocols.
What I love most about Lohikeitto is how practical it is. It’s easy to prepare, perfect for batch cooking, naturally gluten-free and dairy-free, and works beautifully as lunch or dinner for the whole family. One pot delivers protein, collagen, healthy fats, and fiber in every bowl. It’s proof that the most healing foods are often the simplest — traditional, nourishing recipes that support digestion, hormones, and long-term wellness with every spoonful.
RECIPE
Ingredients
For the broth (optional, homemade)
• 1 kg salmon head, wild-caught if possible
• 2 Tbsp fish sauce
• 20 g garlic
• 1 tsp salt
• 1 tsp ground black pepper
• 3 liters water
(You may substitute vegetable, fish, meat, or bone broth if preferred and just add 2 Tbsp of fish sauce for a deeper fishy flavor.)
For the soup
• 1 kg salmon fillets, wild-caught if possible, cut into chunks
• 125 g green onions or leeks, chopped
• 250 g carrots, chopped
• 500 g potatoes, chopped
• 240 ml coconut milk
• 20 g fresh dill, chopped
• 20 g garlic, diced
• 1 tsp salt
• 1 tsp black pepper
• 50 ml lemon juice
• 1 Tbsp olive oil
• Extra fresh dill, for garnish
Instructions
1. Make the broth (optional) In a pressure cooker, combine all broth ingredients and cook for 30 minutes. Alternatively, simmer in a pot on the stove for 1 hour. Strain the liquid, discard the solids, and reserve any meat from the salmon head.
2. Sauté the aromatics In a large pot, heat the olive oil over medium heat. Add green onions (or leeks), garlic, salt, and pepper. Sauté for about 2 minutes until fragrant.
3. Cook the vegetables Add carrots and potatoes. Cook for 5 minutes, stirring occasionally to lightly soften and develop flavor.
4. Simmer Pour in the broth and simmer for about 20 minutes, until the vegetables are tender.
5. Finish the soup Add coconut milk, raw salmon chunks, dill, lemon juice, and any reserved salmon meat. Simmer gently for 3 minutes, just until the salmon is cooked through. Do not overcook as the salmon will keep cooking in the residual heat.
6. Adjust and serve Taste and adjust salt and lemon as needed. Garnish with extra fresh dill and serve warm.
Macros per 8 servings/bowl: 470 kcal, Protein: 37 g, Fat: 29 g, Carbs: 15–16 g
As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.
Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation.
In good health,
Ioana