Category Archives: Soups/Stews

Cauliflower Power

Cauliflower…possibly the world’s most versatile food!

I usually tell people to stay away from white foods but cauliflower is definitely the exception to that rule.  Below are 14 ways you can use cauliflower but there are certainly many more.

In addition to it’s taste and versatility, cauliflower has amazing health benefits!

Nutritious –  cauliflower is loaded with vitamins and minerals.  In fact, many people don’t realize that it is an excellent source of Vitamin C, Vitamin K, protein, B-vitamins, and potassium

Fights Cancer – Cauliflower is a cruciferous vegetable and contains sulforaphane, indoles and isothiocyanates which are known to help kill and slow the growth of cancer cells.

Lowers Inflammation – cauliflower contains indole-3-carbinol (I3C) which is a compound that has been shown to prevent inflammatory responses.

Feeds the Brain – cauliflower contains choline, another B vitamin related to brain health, especially cognitive function and memory

Improves Digestion – cauliflower contains fiber which supports digestive health.  It also contains glucosinolate which has been shown to help keep bad bacteria in check.

Provides Antioxidants – cauliflower is loaded with antioxidants and sulfur-containing nutrients which help with detoxification and defense against free radicals.

14 Ways to Use the Power of Cauliflower

Mashed Cauliflower

Blasted Cauliflower

Cauliflower Rice

Fried Cauliflower Rice – simply make cauliflower rice out of 1 head of cauliflower and set aside.  Heat 1-2 tablespoons of coconut oil in a non-toxic skillet.  If desired, add onions, peas (core plan only) and peas (core plan only) and cook to desired doneness.  Add riced cauliflower.  When heated, add Liquid Aminos or Coconut aminos to taste.  Make a well in the middle and pour in 2-3 scrambled organic eggs and cook until done.  Stir into the rest of the mixture.

Spanish Cauliflower Rice

Risotto Style Cauliflower

Cauliflower Rice Pilaf –  Rice the cauliflower and add to a pot with 1 – 1 1/2 cups organic free range chicken broth, 2 tablespoons butter, 1/4 teaspoon garlic powder, 1/8 teaspoon black pepper, dash of paprika, dash of onion powder.  Optional – roasted almond slivers.  Cook until cauliflower is cooked and liquid is mostly reduced.

Loaded Cauliflower Chicken Bake

Coconut-Lime Cauliflower Rice and Chicken

Pizza Crust/Breadsticks – Rice and cook 1 head cauliflower and while hot, drain and squeeze out moisture.  Add 1/2 cup organic shredded mozzarella cheese, 1/2 cup organic parmesan, and 1 large free range organic egg.  Mix until combined and form into a circle or oval on a parchment lined baking sheet and cook at 400 degrees for 8-11 minutes.  Take out and add toppings then bake for another 5-7 minutes.

Salmon Chowder 

Buffalo Cauliflower – cut cauliflower into florets and combine with 1-2 tablespoons of avocado oil.  Toss with buffalo sauce (check ingredients) to taste and bake at 400 degrees until done.

Cauliflower Steaks – cut cauliflower into slices about 1/4 inch thick.  Drizzle with avocado oil and season to taste.  Grill on an outdoor or indoor grill pan until done.

Soup Thickener – make mashed cauliflower and use to thicken any kind of soup or stew.  This will also add extra nutrition into your meal.

 

 

 

 

 

 

 

 

 

 

 

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Wild-Caught Salmon Chowder

Core Plan
Serves 4
I have been wanting a salmon chowder recipe for a while now and finally threw one together that came out very nicely.  Typical chowders contain white potatoes, corn, and cream, which I normally avoid.  I blended the  cauliflower to give the chowder it’s creamy consistency.  This is a trick that can be used for any typically cream-based soup or stew.  This chowder contains good fats, vegetables, wild-caught salmon and delightful spices that make it a gourmet dish that is quick and simple.  You can leave out the carrots for an Advanced Plan version.
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2 tablespoons grass-fed butter
1 tablespoon coconut oil
¾ cup chopped onion
2 stalks organic celery, chopped
2 carrots, chopped
1 teaspoon garlic powder
½ head organic cauliflower
4 cups organic, free range chicken broth
1 cup filtered water
½ teaspoon sea salt
1 teaspoon ground black pepper
1 teaspoon dried dill weed (or ¼ chopped fresh dill)
1 tablespoon dijon mustard
1- 12 ounce wild caught, skinned salmon filet
Heat butter and coconut oil in a large saucepan.  Add carrot, celery, and onion and cook until vegetables just begin to brown.  Add broth, water, salmon, cauliflower, chives, garlic powder, and pepper.  Cover and cook on simmer until salmon is just cooked through.  Remove salmon to a cutting board and flake into pieces.  Meanwhile, scoop out most of the cauliflower (you can leave some florets in the chowder) along with a bit of the broth.  Transfer to a blender and blend until smooth.  Return the mixture to the pot and add the dill, mustard.  Mix well and serve.

VIDEO – Tex Mex Soup

This is a favorite recipe of mine and I make it frequently.  It is nutrient dense because it includes so many healthy veggies.  It is a great way to use all of the produce you have in your fridge.  It is great to take along in a thermos for lunches.  Watch the video here…

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Cabbage Soup

This is super affordable, simple to make and packs a powerful health punch.  It is great for leftovers and can be frozen easily.

IMG_07032 tablespoons grass-fed butter
2 cloves garlic, pressed or minced
½ large onion, chopped
½ large cabbage, chopped into bite-sized pieces
2 quarts organic, free range chicken or vegetable broth (preferably homemade)
2 teaspoons apple cider vinegar

Sea salt and black pepper to taste

Optional
Chopped turkey bacon
Sauteed grass-fed beef
1 tomato, chopped

Core Plan:  Cooked brown rice

Sauté the onion and garlic in the butter until softened but do not brown.  Add cabbage, broth, salt and pepper and bring to a boil.  Let simmer for 1 hour covered.  Add 2 teaspoons apple cider vinegar and any other optional add-ins.

Chicken Pot Pie Soup

Core Plan

Serves 4-6

Chicken Pot Pie is an American favorite but 1) making it from scratch is a pain in the neck AND it still isn’t healthy and 2) the store bought, pre-made pies are one of the worst processed foods you can eat.  This is a healthy alternative that is simple and tastes great.  To save some time in preparation, cook the chicken and chop the onions, carrots, and celery ahead of time.

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4 Tablespoons organic butter
1 medium yellow onion, diced
3 medium carrots, sliced (just wash and keep the peel- it’s healthy)
3 celery stalks, diced
1-1/4 cups organic red potatoes, unpeeled, diced (optional)
1/4 cup arrowroot powder
4 cups organic, free-range chicken stock
1-1/2 teaspoons poultry seasoning
1 teaspoon white pepper (do not substitute black pepper)
3/4 teaspoon sea salt
1/8 teaspoon ground nutmeg (freshly ground is preferable)
2 cups cooked chicken, chopped or torn
1/2 cup GMO-free, organic corn
1/2 cup frozen peas
2 Tablespoons chopped fresh parsley
1/4 cup coconut milk or heavy cream

Grain-Free Dumplings

1 cup almond flour
¼ tsp thyme
¼ tsp baking powder
1 organic egg
salt/pepper to taste
Start by cooking the chicken on the stove in coconut oil.  You can cut it into chunks before cooking or cut it up afterward.  Set aside.

Cook vegetables and potatoes (if using) with butter in a soup pot over medium heat until softened, about 5-10 minutes.  Whisk in arrowroot powder and cook for another 2-3 minutes.  Stir in broth, poultry seasoning, white pepper, salt and nutmeg. Increase heat to medium-high and simmer until thickened, about 10 more minutes or until veggies and potatoes are softened.

Mix up batter for dumplings and drop by teaspoonfuls (you may want to form them a bit with your fingers) and cook for another 5 minutes or so.

Add cooked chicken, corn and peas and cook until heated through.   Remove from heat.  Carefully stir in parsley and coconut milk or cream.

NOTE:  If storing for later, remove the dumplings and add back in while reheating.  Leaving them in the soup may cause them to fall apart.

Crockpot Grass-Fed Beef Broth

Grass-fed beef broth has long been touted for it’s amazing health benefits.  Broth is wonderful for healing from illness, contains essential vitamins and minerals, promotes digestion and helps heal your gut, inhibits infection, is anti-inflammatory, and promotes healthy bones.  Although this doesn’t make a huge batch of beef broth, the advantage is that the cooking time is shorter and the wonderful smell won’t keep you awake at night.  Roasting the bones before putting them in the crockpot helps intensify the flavor.

beef broth1 lb grass fed beef bones
3-4 organic carrots, roughly chopped
3-4 celery ribs, with leaves, roughly chopped
1 onion, roughly chopped
½ head garlic, peeled and smashed
2 tbsp apple cider vinegar
3 quarts filtered water
Preheat the oven to 350 degrees.
Place beef bones on a rimmed baking sheet and roast for about an hour.  Put the vegetables in the bottom of the crockpot and put bones on top and add water.  Set the crockpot to high and bring to a boil (about 4 or so hours).  Lower the crockpot to low and cook for an additional 12-48 hours)
Strain the mixture (you can do a second strainer like mesh or cheesecloth if you want the broth even clearer).  Transfer to mason jars.
Let cool before storing in the refrigerator or freezer.

Tofu-less Miso Soup

Serves 4-6

Advanced & Core Plan

Although the Maximized Living Nutrition Plans recommend staying away from conventional soy products, miso is a fermented form of soy that fits into the plans as a very healthful form of soy.  Notice, I do leave out tofu which is not fermented and not recommended.

Miso dates back over 2,500 years and is a staple in Asian cuisine.  It is known to stimulate digestion and energize the body.  It is full of enzymes and beneficial microorganisms that will support your gut health.  It also contains all essential amino acids making it a complete protein.  Be sure to buy organic, non-pasteurized miso paste.

miso soup8 cups filtered water
½ cup chopped mushrooms of choice, sliced thin
½ cup organic miso paste (red or white)
1 sheet nori (dried seaweed), cut into rectangles
sea salt to taste

¾ cup chopped green onions for garnish if desired

Place water in a large pot and bring to a low simmer, add mushrooms and nori squares.  Make a paste with the miso by adding a little hot water in a small bowl and mixing until smooth and then add to the pot.  Simmer for 7-10 minutes but do not let it boil (you want to keep the good bacteria in tact).