lemony cauliflower soup

Clean Eating Cauliflower Soup

Cauliflower is definitely my favorite brassica. I pretty much love it any way you prepare it. Riced, roasted, steamed, sauteed, and blended, as in this delicious and creamy cauliflower soup.

lemony cauliflower soup

This cauliflower soup is an old favorite. It’s simple to make yet so big on flavor. It’s also a health-supportive powerhouse and so important in your bodies natural detoxification systems. It’s a staple in my Nourish program cookbook, as are many other cauliflower dishes. Cauliflower includes antioxidants that boost Phase 1 detoxification and sulfur-containing nutrients that boost Phase 2 activities. Cauliflower also contains phytonutrients called glucosinolates, which activate detox enzymes and intensify their activity.

Clean eating cauliflower soup

Cauliflower is also a powerful anti-cancer veg! It’s broad spectrum antioxidant support helps lower the risk of oxidative stress in our cells, which helps to prevent some forms of cancer (especially colon, breast and ovarian cancer). You can feel good about eating this cauliflower soup!cauliflower soup with pistachios

The soup is also kid friendly. Norah absolutely loves it! The recipe is a simple blend of sauteed onions and garlic, vegetable broth, and lemon juice blended with cooked cauliflower. I topped mine with pistachios and hemp seeds but you could also add a dollop of harissa, shredded cheese, or pumpkin seeds.

clean eating cauliflower soup

Clean Eating Cauliflower Soup

Ingredients

  • 1 head cauliflower, chopped
  • 2 Tbsp olive oil
  • 1 small onion, chopped
  • 1 clove garlic, chopped
  • Sea salt and pepper
  • 3 cups organic vegetable broth
  • 1 cup filtered water
  • 1/2 lemon, juiced
  • pistachios and hemp seed, for garnish

Instructions

  1. Saute onions and garlic in oil until softened. Season with salt and pepper. Add broth, water and cauliflower, bring to a boil, then simmer until cauliflower is softened. Transfer soup to your blender and blend until creamy. Place back in your pot and add lemon. Taste for seasoning. Top with pistachios and hemp seed to serve.
http://foodconfidence.com/2016/02/05/clean-eating-cauliflower-soup/

Clean eating cauliflower soup is a delicious, detoxifying weeknight dinner!

Italian Skillet Potatoes made with veggie broth!

Healthy Italian Skillet Potatoes

These lightened up Italian Skillet Potatoes are a healthy remake of a classic dish!
Italian Skillet Potatoes are a healthy alternative to scalloped potatoes, but just as delicious!

“I received free samples of Progresso Cooking Stock mentioned in this post at no cost. By posting this recipe I am entering a recipe contest sponsored by Progresso Cooking Stock and am eligible to win prizes. However, I was not compensated to write this post.”

You may have noticed that bone broth is getting a ton of attention in the press. You may also be wondering, what’s the difference between bone broth and stock? 

Stock is basically water that is simmered with vegetables, herbs, and animal bones. The bones give the stock a ton of flavor and added nutrition. The stock simmers for about 4 to 6 hours and then all of the contents are strained out. The collagen released from the connective tissues of the bones gives the stock a thicker consistency. Stock is mostly used a base for soup or gravy and typically not eaten on its own.

Bone broth is very similar to stock, but might be cooked much longer (like over 24 hours). This allows a rich flavor to develop and release of the collagen and nutrients from the bones. After cooking, it’s then strained and seasoned. Because bone broth is typically made from roasted meats, it may have a more rich flavor than stock, and can be seasoned and eaten on its own, as a soup. Both stock and broth can be made vegetarian, but they will lack the nutrients you get from simmering the bones.

Progresso has launched a new line of premium Cooking Stocks, made by simmering real bones, vegetables and herbs to create a flavor that’s close to homemade. Due to the process Progresso’s chefs use to simmer the real bones, Progresso Cooking Stocks have rich, meaty flavor and are full of body, making them ideal for adding deep, complex flavor to many dishes (including soups, stews, sauces and gravies). They’re also made without any artificial flavors and have lower sodium levels than your standard broth or stock.

Healthy scalloped potatoes recipe using veggie broth

I used the Progresso Vegetable Stock to make these Italian Skillet Potatoes, which are a healthy remake of scalloped potatoes.

Each creamy layer of potato is sprinkled with Parmesan cheese and slathered in the creamy sauce I made with the Progresso broth. The dish is a little more rustic than your standard scalloped potatoes, but the flavor is rich and delicious!

Healthy scalloped potatoes recipe using veggie broth

I created this recipe for a Recipe Redux contest sponsored by Progresso. In case you don’t know, Recipe Redux challenges us healthy food bloggers to take old favorites and reinvent them in a more healthy way. I think I struck a fair compromise between healthy and delicious with my rendition of the scalloped potato.

IMG_0976

This Italian Skillet Potato is just as creamy, rich, and delicious as its decadent scalloped cousin, but with a quarter of the calories and fat! I hope you’ll try it. We think it’s a keeper.

Italian Skillet Potatoes

Italian Skillet Potatoes

Ingredients

  • 3 Russet white potatoes, sliced very thin
  • 1/2 small onion, diced very small
  • 2 cups Vegetarian Progresso Cooking Stock
  • 2 Tbsp butter
  • 2 Tbsp flour
  • 2 Tbsp fresh parsley, chopped (plus more for garnish on top)
  • 1 tsp fresh rosemary, chopped
  • Parmesan cheese
  • 1 tsp sea salt and ground pepper

Instructions

  1. Preheat oven to 350. Saute diced onion in a bit of butter until soft. Set aside. Thinly slice potatoes or use a mandolin. In a small sauce pan, melt 2 Tbsp butter. Stir in flour until you make a roux. Once melted, add stock, a little at a time, stirring constantly, until sauce thickens. Cook for about 5 minutes then add herbs, cooked onions, salt and pepper (adjust salt, to taste). In a medium cast-iron skillet, lay out the potatoes evenly, making layers. Pour some sauce and a sprinkle of Parmesan cheese between each layer. Top the final layer with remaining sauce and Parmesan cheese and bake for 20-25 minutes or until potatoes are cooked through and golden brown. Top with chopped parsley before serving.
http://foodconfidence.com/2016/01/14/healthy-scalloped-potatoes/


Whip up a tasty, vegetarian meal that everyone will love! In minutes you can have a simple lunch or a quick weeknight meal - no recipe required! Bean vegetable saute. Get the Formula recipe! @danielleomar

Formula Meals: Bean and Vegetable Sauté

Whip up a tasty, vegetarian meal in minutes.  A Bean and Vegetable Sauté is the perfect lunch or quick weeknight meal – no recipe required! 

Whip up a tasty, vegetarian meal that everyone will love! In minutes you can have a simple lunch or a quick weeknight meal - no recipe required! Bean vegetable saute. Get the Formula recipe! @danielleomar

I love making dried beans from scratch. I used to think it was a very complicated process that I could not possibly have time for…until I tried it. It really can’t be any easier. It’s also not super time consuming, it just takes a little planning ahead.

Here’s my simple method to cook beans from scratch:

  • Rinse the beans and remove any particles or non-bean stuff.
  • Soak the beans in water, covered, overnight.
  • Drain the soaking water and rinse the beans.
  • Simmer on the stove in water until they are soft.

The type of bean you’re cooking might determine how long you soak or how long you simmer, but I find soaking overnight covers all my bases.

Once I have my beans ready to go, I usually make a sauté using whatever vegetables I have on hand. I might also add rice or quinoa, if I have some already cooked. What I love about a sauté is that it’s a formula meal. What that means is that you don’t need a recipe and you can’t really mess it up (my favorite kind of meal).

What’s the Formula?

2-3 parts vegetables: I like to use seasonal vegetables that I have on hand. I love mushrooms, bell peppers, broccoli, asparagus, cherry tomatoes, cauliflower florets, and snap peas. You really can’t go wrong here, just throw in any combination of what you have. The parts means to use 2-3 different types of vegetables!

2 parts aromatics: Aromatics include onion, scallion, shallots, or garlic. I usually use 2 of these and saute them in the oil before I add the vegetables.

2 parts seasoning: This is where you’re choosing the flavors for your dish. In addition to sea salt and pepper, great flavor combinations include: oregano and thyme; cumin and chili powder; dill and thyme; ginger and rosemary; tarragon and parsley. Single spices that pack a flavorful punch all by themselves are: curry powder, garam masala, chaat masala, adobo, Jerk spice, Za’atar, and poultry spice.

1 part beans: If you’re making beans from scratch, get creative here! If using canned beans, I find that chickpeas, kidney beans, lima beans, fava beans, black eyed peas would work well.

1 part grain:  I like a sturdy grain like wild or brown rice or quinoa. You could also add cooked farro, wheatberries, or barley.

1 part fresh herbs: Fresh herbs add so much flavor and a pop of green color! My favorites are basil, mint, parsley, tarragon, dill and cilantro.

1 part oil:  Oil is the base to saute your vegetables so don’t skimp here. I usuallly use olive oil or coconut oil, but you could mix up the oils or add a tsp of sesame or peanut oil for flavor.

Other optional add-ins:  add a splash of lemon juice or a tablespoon of harissa for some heat! 

Saute the aromatics in oil and then add the seasonings and the vegetables. Once the veggies are fork tender, taste and adjust the seasoning. Then stir in the cooked beans and grains and cook until warmed through. Finish the dish off with the fresh herbs.

 


For a little more inspiration, here are a few more bean and vegetable dishes I’ve made in the past:

Pan Seared Fennel with White Beans and Black Olives

Pan Seared Fennel w Olives & White Beans

 


Asparagus, Tomato and White Bean Saute

Asparagus and white beans with cilantro pesto -- the perfect weeknight dinner! @danielleomar #glutenfree #cleaneating

 


Lima Bean Saute with Basmati Rice

Lima Bean Saute with Basmati Rice

 


 Mexican Red Pepper Saute

Mexican Red Pepper Saute