Jan 252013
 
Cauliflower, Asparagus and Dill Soup

Cauliflower, Asparagus and Dill Soup

I was sitting in the salon chair leafing through magazines last Friday at my hair appointment when I came across a variation of this soup in this month’s Martha Stewart Living.

The funny thing is that I also happened to be at my CSA/Farm Share – Vivian is one of the owners of KyV Farm so she is not only a hair stylist but she is also my farmer.  She was a salon owner in Puerto Rico and now does hair on Fridays.  Talk about a multi-talented lady!  The cauliflower, green onions and garlic from this recipe are all from the farm.

Florida Coastal Cooking and KyV Farm

This soup is creamy yet very light because of the cauliflower instead of cream base.  It’s a perfect way to fill up before a meal, so for those of us trying to lose weight, this will naturally displace other calorie dense foods in your stomach.  This would also be lovely to serve for a large group since it yields so much.

This soup has a creamy, smooth texture with the salty crunch of a bit of coarse ground sea salt on top; the signature tastes of asparagus and fresh dill balanced by everyone’s favorite base of onions and garlic.  It is best when fresh and hot, right out of the pot. If you aren’t feeding a large group, I would suggest halving this recipe.

Cauliflower, Asparagus and Dill Soup

Cauliflower, Asparagus and Dill Soup

Cauliflower, Asparagus and Dill Soup

Inspired by Martha Stewart Living Magazine
 Serves 8 1-cup servings
Vegan, Gluten Free
Printable Recipe
**Items from KYV Farm

Ingredients 

1 Tbsp olive oil
3 green onions, chopped**
3 cloves garlic, chopped**
3 small heads cauliflower with leaves on, chopped**
10oz asparagus, chopped
1 Tbsp tamari
6 cups veggie broth
Sea salt and fresh ground pepper, to taste
¼ cup chopped fresh dill

Sprinkle of coarse ground sea salt on each

Directions

1. Heat 1 tbsp olive oil over medium heat, add onion and garlic and cook until softened. Add cauliflower and asparagus; cook an additional 5 minutes; add tamari and veggie broth; bring to a boil, cover and reduce heat to low; cook 20 minutes or until vegetables are softened.

2. Puree mixture with an immersion blender or in batches in a blender. Add fresh dill and blend. Top with a few sprigs of fresh dill and coarse ground sea salt for garnish.

Nutrition Facts
8 Servings
Amount Per Serving

Calories 67.5
Total Fat 2.0 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 1.3 g
Cholesterol 0.0 mg
Sodium 862.0 mg
Potassium 430.6 mg
Total Carbohydrate 10.7 g
Dietary Fiber 3.5 g
Sugars 1.5 g
Protein 3.3 g

Vitamin A 12.4 %
Vitamin B-6 15.1 %
Vitamin C 87.1 %
Vitamin E 4.8 %
Calcium 3.5 %
Copper 6.0 %
Folate 26.3 %
Iron 6.3 %
Magnesium 6.0 %
Manganese 15.0 %
Niacin 5.3 %
Pantothenic Acid 7.4 %
Phosphorus 7.3 %
Riboflavin 6.8 %
Selenium 2.4 %
Thiamin 7.7 %
Zinc 3.3 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

 

Sep 252012
 

Roasted Potato, Onion and Cauliflower

Last Sunday was a special day…we celebrated my brother-in-law, Matt’s, birthday! We all hopped in the boat to head over to Whitey’s Fish Camp for lunch – was it not a gorgeous day? The mullet were jumping, it wasn’t too hot and Saturday afternoon I had gotten four hours of cleaning done on the house so we would come home to a nice, clean place.

While we were at Whitey’s, the discussion turned, as it usually does around me, to food.  The fact that my Matt and sister-in-law, Kathryn love potatoes but would like to cut back on the carbs.

Roasted Potato, Onion and Cauliflower

I had to jump to the defense of the potato.  If eaten in moderation, it is so much better than eating a processed, white carb out of a bag from the vending machine.

Tip: If you are working on making a switch to eating healthier foods but still love your white carbs, eat a potato.  You can poke a few holes with a fork, wrap it in a wet paper towel and put it right in the microwave at work – about 3 minutes for small potatoes and 4 1/2 minutes for medium.  I like this tutorial for detailed instructions.

As for the nutrition, just look at what your getting when you swap that potato for potato chips out of the vending machine!  This is a great graph from World’s Healthiest Foods.

Nutrients in
Potatoes
1.00 each baked (173.00 grams)
Nutrient%Daily Value
 
vitamin C    27.6%
vitamin B    627%
potassium   26.4%
tryptophan 21.8%
manganese  19%
fiber             15.2%
Calories      (160)8%

For those of you that still want to cut your carbs and get even more nutrients into your diet, I have the recipe for you!  Roasted potatoes and onions is one of my family’s favorite recipes, so this time, I tried mixing in the cauliflower – this is for you Matt and Kathryn!

Here is the nutrient profile on the Cauliflower.

Nutrients in
Cauliflower
1.00 cup raw (107.00 grams)
Nutrient%Daily Value
vitamin     C 85.9%
vitamin     K 20.7%
folate         15.2%
choline      11.1%
vitamin     B 610%
potassium 9.1%
fiber          8.5%
mang.       8.5%
molybd.    7.1%
vitamin     B 57.1%
trypto.      6.2%
phosph.    4.7%
protein     4.1%
magnes.   4%
vitamin    B 23.5%
vitamin    B 13.3%
vitamin    B 32.7%
iron          2.5%
Calories  (26)1%
 
This mixture came out so well – we may even have a new favorite. I loved the tender cauliflower along with the creamy potato. You won’t miss the extra potatoes!

Roasted Potato, Onion and Cauliflower

  Roasted Potatoes, Onions and Cauliflower

Serves 6
Vegan, Gluten Free
Printable Recipe

Ingredients

1 Tbsp olive oil
1 small head cauliflower
1 Russet potato
1 large onion
1/4 – 1/2 tsp salt (to taste)
1 1/2 tsp granulated garlic
Fresh ground pepper, to taste

Directions

1. Preheat oven to 375F; chop cauliflower, potato and onion into bite size pieces; mix all ingredients in a large bowl, (start with 1/4 tsp salt).

2.  Bake 30 minutes; set broiler to high, broil 3 to 5 minutes or until potato and cauliflower and browned and tender. Taste, and adjust seasoning as necessary.

 

Nutrition Facts
6 Servings
Amount Per Serving 

Calories 68.8
Total Fat 2.4 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 1.7 g
Cholesterol 0.0 mg
Sodium 113.1 mg
Potassium 325.4 mg
Total Carbohydrate 10.9 g
Dietary Fiber 2.3 g
Sugars 0.3 g
Protein 1.9 g

Vitamin A 0.2 %
Vitamin B-12 0.0 %
Vitamin B-6 12.0 %
Vitamin C 48.8 %
Vitamin D 0.0 %
Vitamin E 1.7 %
Calcium 2.0 %
Copper 3.7 %
Folate 8.9 %
Iron 3.0 %
Magnesium 4.4 %
Manganese 8.5 %
Niacin 3.2 %
Pantothenic Acid 4.2 %
Phosphorus 4.9 %
Riboflavin 2.6 %
Selenium 0.9 %
Thiamin 4.4 %
Zinc 1.9 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Mar 112011
 
Late at night I was lying in bed when I heard the jingle of my dog’s collar and awoke.  I got up and let her out and then couldn’t fall back asleep.  For some odd reason, soup popped into my head and it brought back a memory.
 
 
At one point, when I first moved here, I was a manager at a clothing store called Abercrombie and Fitch.  Nearby was a Panera Bread and I used to LOVE going there on my lunch breaks to get their broccoli cheddar soup.  Now that I’m a bit older and wiser and realize if I want to look good in my skinny jeans I’d better lay off the cream and find another way to make it taste good and still get that texture I love.  Since I had just got two cauliflowers and a whole bunch of broccoli from my CSA I thought this would be a perfect solution; puree the cauliflower, add some white beans for protein and stir in a bit of shredded cheese and steamed broccoli. 
 
I didn’t add much salt to this recipe but my hubby likes things on the saltier side so he added a dash of Tony Chachere’s Cajun seasoning and he said that did it for him.**If you are interested in more soup recipes check out 25 Soup Blogs That Will Bowl You Over.

 

Creamy Broccoli Cheese Soup with Cauliflower and Cannellinis
6 (1 1/3 cup) servings
***5 WW Pts Plus
 

Ingredients


1 Tbsp oil of choice, I used virgin pecan
1 onion, rough chopped
2 cloves garlic, chopped
Two heads of fresh cauliflower (About 500 grams)
1 carton vegetable broth
¼ tsp cayenne pepper
¼ tsp salt
¼ tsp pepper
1 tsp garlic powder
Dash of Cajun Seasoning (Optional), such as Tony Chachere’s
3 small heads of broccoli or 1 large (About 350 grams)
1 14.5 oz can of salt free cannellini beans, undrained, I used Eden Organic
3/4 cup shredded white cheese, Daiya

Optional garnish
Parsley


Directions


1. Heat oil in a Dutch oven over medium high heat. When hot, add onion; sauté until translucent, about three minutes. Add garlic and sauté a few stirs of pan; pour in broth, add seasonings and cauliflower. Bring to a boil, cover, reduce heat and simmer until cauliflower is soft, about 10 minutes.


2. Steam the broccoli as the cauliflower simmers until just beginning to soften but not lose color, about 10 to 12 minutes. Remove and rinse in cold water, chop into bite size pieces.


3. Add beans to cauliflower mixture. Simmer five minutes. Puree mixture in batches or with an immersion blender.


4. Stir broccoli into soup; remove from heat, stir in cheese.


5. Sprinkle parsley if desired.


Nutrition Facts

6 (1 1/3 cup) Servings
***5 WW Pts Plus
Amount Per Serving


Calories 185.0
Total Fat 7.7 g
Saturated Fat 3.4 g
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 1.7 g
Cholesterol 15.0 mg
Sodium 506.0 mg (this is a bit off as the recipe builder did not offer the salt free beans)
Potassium 613.3 mg
Total Carbohydrate 20.6 g
Dietary Fiber 7.6 g
Sugars 1.7 g
Protein 10.4 g


Vitamin A 21.9 %
Vitamin B-6 16.3 %
Vitamin C 157.8 %
Vitamin E 6.5 %
Calcium 18.7 %
Copper 3.8 %
Folate 23.1 %
Iron 12.0 %
Magnesium 15.3 %
Manganese 15.5 %
Niacin 4.3 %
Pantothenic Acid 8.8 %
Phosphorus 13.8 %
Riboflavin 11.7 %
Selenium 3.8 %
Thiamin 30.2 %
Zinc 8.8 %

Nutrition Facts
8 Cups
***3 WW Pts Plus Per Cup
Amount Per Cup
Calories 138.7

Total Fat 5.8 g
Saturated Fat 2.5 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 1.3 g
Cholesterol 11.3 mg
Sodium 379.5 mg (this is a bit off as the recipe builder did not offer the salt free beans)

Potassium 459.9 mg
Total Carbohydrate 15.5 g
Dietary Fiber 5.7 g
Sugars 1.3 g
Protein 7.8 g

Jan 072011
 
Ah the cauliflower.  It’s such a versatile, mild veggie that is packed with vitamin C and all other good vitamins and antioxidants.
 Now why did I make mashed cauliflower on this particular day a few weekends ago?  Either I was trying to get my vitamin C in or I ate three pieces of Mellow Mushroom Pizza at 2AM after going out for New Years. 
The pizza seemed like a really good idea at the time.  And in my defense I did get the “veggie” pizza with tofu on it.
The gorgeous cauliflower from my CSA, KYV farm, is pictured peeking out here on the right.
Another plus for cauliflower is you can whip it up like potatoes and not have to worry about the carbs.
According to Calorie King here is the nutrition breakdown per cup for cauli vs. a white potato.
Cauli Nutrition Facts (1 Cup/3.5 oz)
 
Calories 25 (105 kJ)
Total Fat 0.1g < 0.1%
Sat. Fat < 0.1g < 0.1%
Cholesterol 0mg 0%
Sodium 30mg 1%
Total Carbs. 5.3g 2%
Dietary Fiber 2.5g 10%
Sugars 2.4g
Protein 2g
Calcium 22mg
Potassium 303mg
Potato Nutrition Facts (1 Cup/3.5 oz)
Calories 76 (319 kJ)
Total Fat 0.1g < 0.1%
Sat. Fat < 0.1g < 0.1%
Cholesterol 0mg 0%
Sodium 6mg < 0.1%
Total Carbs. 17.4g 6%
Dietary Fiber 2.2g 9%
Sugars 0.8g
Protein 2g
Calcium 11.9mg
Potassium 417.7mg
I would definitely be on “Team Cauli”. 
Not that I don’t like white potatoes! I’m just more of a sweet potato fan.
 
**You can leave out the olive oil if you are going for pure low cal value but with the olive oil you get your healthy oils in.
Simple Mashed Cauliflower
Serves 2
(See below for nutrition info)
Ingredients
1 small head cauliflower florets or about 4 cups
2 Tbsp plain non dairy yogurt
Vegetable broth (low sodium)
2 tsp extra virgin olive oil
Sea salt, to taste
Fresh ground pepper, to taste
Garlic powder, to taste
Directions
 
1. Steam the cauliflower until softened. (I steamed mine in the microwave for 5 to 7 minutes but regular steamer may take a bit longer.)
 
2. Add to food processor or magic bullet and pour a few tablespoons of chicken broth in.  Blend until it begins to get creamy.  Add more broth as needed. Stir in yogurt and season with salt and lots of fresh ground pepper and garlic powder then blend again.
 
3. Drizzle olive oil in slowly, taste and adjust seasonings or add additional broth to loosen if necessary.
 
Nutrition Facts

2 Servings
Amount Per Serving with oil
**3 WW Pts Plus (and you can check off a healthy oil)

Calories 102.3
Total Fat 5.1 g
Saturated Fat 0.7 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 249.7 mg
Potassium 606.0 mg
Total Carbohydrate 11.1 g
Dietary Fiber 5.0 g
Sugars 0.6 g
Protein 5.6 g

Vitamin A 0.8 %
Vitamin B-12 0.0 %
Vitamin B-6 22.2 %
Vitamin C 154.7 %
Vitamin D 0.0 %
Vitamin E 0.4 %
Calcium 6.3 %
Copper 4.2 %
Folate 28.5 %
Iron 5.1 %
Magnesium 7.5 %
Manganese 15.6 %
Niacin 5.3 %
Pantothenic Acid 13.0 %
Phosphorus 8.8 %
Riboflavin 7.4 %
Selenium 1.7 %
Thiamin 7.6 %
Zinc 3.7 %



 
Nutrition Facts


2 Servings
Amount Per Serving without oil
**1 WW Pts Plus (but sorry, no healthy oil check for you!)


Calories 60.6
Total Fat 0.4 g
Saturated Fat 0.1 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 249.7 mg
Potassium 606.0 mg
Total Carbohydrate 11.1 g
Dietary Fiber 5.0 g
Sugars 0.6 g
Protein 5.6 g