Cauliflower Carrot Soup

Cauliflower Carrot Soup
adjusted from The DASH Diet Cookbook

1 large head of cauliflower, coarsely chopped
2 Tbsp olive oil
1/2 small white onion, chopped
3 large cloves garlic, chopped
3 medium carrots, chopped
4 cups vegetable broth
1/2 tsp sea salt
1/2 tsp black pepper
a pinch or two crushed red pepper
1/4 tsp dried basil

Fill large pot with water and bring to a boil.  Add chopped cauliflower, cover pot and let boil for 6 to 8 minutes, or until cauliflower is easily pierced with a fork.  Strain cauliflower and discard water.
Meanwhile, heat oil over medium heat.  Add onion, garlic and carrot.  Saute until onion is translucent.
  Add cauliflower.  Transfer a ladleful of veggies to a blender.  Add 1 cup of broth and blend on low to combine, then on high until smooth.  Transfer blended veggies to another pot and repeat process until all veggies are blended.
Heat the blended veggies over medium-high heat.  Add salt, pepper, red pepper and basil.  Bring to a boil and serve hot.

Novella's Broccoli Salad

Novella's Broccoli Salad

5 C. broccoli, cut into pieces

5 C. cauliflower, cut into pieces

2 C. cheddar cheese, shredded

2/3 C. onion, chopped

1 C. low-fat mayonnaise

½ C. sugar

2 tsp. cider or red wine vinegar

6 slices bacon, cooked and crumbled

¼ C. sunflower seeds

  

Mix broccoli, cauliflower, cheese and onion together; set aside.  Mix mayonnaise, vinegar, and sugar; pour over vegetable mixture, stir thoroughly. Cover and refrigerate one hour.  Top with bacon and sunflower seeds.  

Cauliflower Cheese Soup

• 3/4 cup water
• 1 cup cauliflower, chopped
• 1 cup cubed potatoes
• 1/2 cup finely chopped celery
• 1/2 cup diced carrots
• 1/4 cup chopped onion
• 1/4 cup butter
• 1/4 cup all-purpose flour
• 3 cups milk
• salt and pepper to taste
• 4 ounces shredded Cheddar cheese
• 
  
• In a large saucepan, combine water, cauliflower, potatoes, celery, carrots, and onion. Boil for 5 to 10 minutes, or until tender. Set aside.
• Melt butter in separate saucepan over medium heat. Stir in flour, and cook for 2 minutes. Remove from heat, and gradually stir in milk. Return to heat, and cook until thickened. Stir in vegetables with cooking liquid, and season with salt and pepper. Stir in cheese until melted, and remove from heat.

Nutritional Information

Cauliflower-Cheese Soup

Servings Per Recipe: 4

Amount Per Serving

Calories: 385

• Total Fat: 24.7g
• Cholesterol: 75mg
• Sodium: 366mg
• Total Carbs: 25.9g
•     Dietary Fiber: 2.5g
• Protein: 15.7g

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Roasted Cauliflower

Roasted Cauliflower


1 head of cauliflower
2-3 cloves of garlic, peeled and coarsely minced
Lemon juice from half a lemon
Olive oil
Coarse salt and freshly ground black pepper
Parmesan cheese

Preheat oven to 400°F. Cut cauliflower into florets and put in a single layer in an oven-proof baking dish. Toss in the garlic. Sprinkle lemon juice over cauliflower and drizzle each piece with olive oil. Sprinkle with salt and pepper. If the oven hasn't reached 400°F yet, set aside until it has.

Place casserole in the hot oven, uncovered, for 25-30 minutes, or until the top is lightly brown. Test with a fork for desired doneness. Fork tines should be able to easily pierce the cauliflower. Remove from oven and sprinkle generously with Parmesan cheese. Serve immediately.