Soup and Potatoes
Contents
1. Creamy Broccoli Cauliflower Soup with Blue Cheese
AUTHOR MARY WOOD, RHN
RECIPE CHEF STEVE BOOMHOUR
Broccoli and cauliflower are members of the cruciferous family of vegetables (that also includes cabbage, kale and Brussels sprouts), and are among the world’s healthiest food choices according to The George Mateljan Foundation.
Broccoli and cauliflower contain compounds that can provide protection against certain cancers (bladder, ovarian, prostate), promote liver and cellular detoxification, are cardio-protective, boost your immune system, and may even provide protection against rheumatoid arthritis.
Cautionary notes: vegetables of the cruciferous family contain goitrogens, which can interfere with the functioning of the thyroid gland. These foods also contain purines that can be broken down into uric acid, and excess uric acid has been shown to contribute to gout and the formation of kidney stones. Therefore, individuals with existing or suspected thyroid and or kidney problems or gout should limit or avoid these foods to be on the safe side.
Ingredients
3 tbsp butter
1 large onion, diced
1 clove garlic, minced
¼ cup flour
7 cups low-sodium vegetable broth, or chicken broth
1 large potato, diced small with skin on
1 bunch broccoli, stems removed and broken into small flowerets
1 head cauliflower, broken into small flowerets (will cook faster)
⅛ tsp red pepper flakes
¼ tsp pepper
⅛ tsp paprika
⅛ tsp salt (or to taste)
6 ounces crumbled blue cheese (optional)
½ cup cheddar cheese, mild, shredded (optional)
½ cup milk
Directions
- In a large soup pot melt butter over medium heat, add onions and sauté until translucent; then add garlic and sauté for a minute.
- Add flour and whisk briskly to form a paste. Continue to stir for two minutes; this will cook out the taste of flour. Slowly stir in enough broth to make a creamy soup consistency.
- Add potatoes, cauliflower and spices. The smaller the veggies, the quicker they cook. Bring to a boil; reduce heat and simmer for about 10 minutes or until all veggies are very tender. Add broccoli and continue to simmer until just tender. This will keep the broccoli green.
- Using an immersion blender or food processor, purée to desired consistency.
- Return to pot over medium-low heat and stir in cheeses and milk. Stir often until cheese is melted. Season with salt and pepper. Serve hot and enjoy.
2. Cauliflower Parmesan Cheese-Stuffed Potatoes
Ingredients
2 baking potatoes
vegetable oil
1 small head of cauliflower, cut into little flowerets
½ cup low-fat, plain yogurt
½ cup grated Parmesan cheese
salt and pepper to taste
Directions
- Preheat the oven to 400° F. Wash potatoes and rub with oil.
- Bake for 45 minutes or until soft when pierced with a fork.
- While potatoes are in the oven, bring a pot of water to a boil. Add cauliflower, lower heat and simmer until tender, and drain.
- Remove potatoes from the oven and allow them to cool to the touch. Slice potatoes in half and carefully scoop out pulp, leaving the skins intact.
- Add potato pulp to the cauliflower and mash. Add remaining ingredients and mix well.
- Stuff potatoes and sprinkle with salt and pepper. Place potatoes on a baking sheet and bake at 375° F for 10 minutes or until thoroughly heated.
These potatoes can also be done on the BBQ. I poke the potatoes with a fork and microwave first for five minutes to cut down on cooking time. Wrap in foil and cook on the BBQ until fork-tender.
