Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

"A first rate soup is better than a second rate painting."
-Abraham Maslow, Psychologist

The refrigerator light goes on...

This is a variation on the Broccoli and Cheese Soup that has been on the Dr. Gourmet website for years and years. The variation was created by my wife, who said, "I'd love to have a good cauliflower soup." And it's great. There's a lot of difference between the two soups, even though the ingredients and technique are similar. This a great example of how easy, simple changes to a recipe can make a new and exciting dish.

Mini Chopper

Mini choppers come in all shapes and sizes. Some are essentially small food processors, but for small chopping or slicing jobs I prefer to use my chef's knife. Mini choppers are perfect for small blending jobs and can keep you from having to haul out the Cuisinart or blender.

The mini chopper that I have was included with my stick blender and most manufacturers include a small chopper as part of a kit. This may cost an extra $10.00 or so but it is definitely worth having.

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Cauliflower Cheese Soup - Low Sodium Version



Servings = 6 | Serving size =about 1 1/2 cups as an entree

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4.

Keeps well for about 3 - 4 days. Reheat gently.

Serve with a 2 ounce whole grain or gluten-free roll.

AND

Serve with Waldorf Salad or Roasted Eggplant Salad or Jicama Salad or Cucumbers & Dill in Sour Cream or Cole Slaw or Healthy Caesar Salad or Roasted Beet and Fennel Salad or Cucumbers in Yogurt with Mint or Zucchini Salad

2 1/2 lbs cauliflower (one large head)
4 cups water
2 tsp extra virgin olive oil
1 small leek (cleaned and sliced)
4 Tbsp all purpose flour
2 cup 1% milk
8 ounces reduced-fat white cheddar cheese (shredded)

Cut the crowns from the stem of the cauliflower. Divide into small flowerets and set aside.

Dice the stem. Place the diced stems in a large sauce pan with the four cups of water on medium-high and boil until tender. This will take about 30 minutes and the water will be reduced by about half.

While the stems are boiling, steam the flowerets until they slightly tender. After they are cool, chop finely.

After the stems are soft, puree them until smooth using a blender or stick blender.

Place the olive oil in a medium stock-pot over medium-high heat and add the leeks. Reduce the heat to medium and cook slowly until soft. Add the flour and stir until well blended. Add the milk and stir. Add the pureed stems and half of the chopped cauliflower flowerets.

As the soup thickens, blend it again using a blender or stick blender.

Add the remaining finely chopped cauliflower flowerets and stir. As the soup reheats, add the cheese in 3 batches and allow it to melt.

Heat gently on low for about 15 minutes and serve.

Nutrition Facts

Serving size = about 1 1/2 cups as an entree

Servings = 6

.

Amount Per Serving

Calories 203 Calories from Fat 53
  % Daily Value
Total Fat 6g 9%
    Saturated Fat 3g 14%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 14mg 5%
Sodium 534mg 22%
Total Carbohydrates 22g 7%
    Dietary Fiber 5g 22%
    Sugars 10g  
Protein 17g  
Vitamin A 15% Vitamin C 153%
Calcium 34% Iron 11%
Vitamin K 49 mcg Potassium 810 mg
Magnesium 58 mg