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Nutrition Bite Friday - "Creamy" Cauliflower Soup

22 December, 2017

Time to warm things up. Did you know? Coconut contains medium-chain fatty acids (a.k.a. good fats), which provide instant energy, burn existing fat and boost your metabolism. The coconut milk in this recipe also has half your daily recommended intake of Vitamin B12 for a healthy brain and nervous system.

Creamy Cauliflower Soup


1 head organic cauliflower cut into florets. (I like the deep yellow color of the Cheddar Cauliflower for this soup)

1 yellow sweet potato peeled and cubed

1 organic onion peeled and chopped

1-2 cloves organic garlic peeled and smashed

1 Tablespoon Avocado or Extra Virgin Olive Oil

1 Cup of Organic Coconut milk (unsweetened of course)

1 Teaspoon Sea Salt

1 Teaspoon Black Pepper

1 Teaspoon each ginger and/or turmeric (fresh or powdered and to taste) optional

The easy prep:

Preheat oven to 350 degrees toss all the veggies with the oil and seasonings. Line a roasting pan with parchment paper and roast your veggies until cooked and have a little caramelization happening. This is about 20 minutes I just test for preferred doneness. Getting your onion and garlic to caramelize enhances their sweetness but is not necessary.  

Transfer your roasted veggies to a blender with the coconut milk and blend until your desired texture is achieved.  I also like using different curry powders to enhance this soup based on my food mood.

Safety note! Only fill your blender half way with hot foods, remove the center of the lid and cover with a cloth to allow for steam to escape. Hot foods expand and can force the top off presenting a burn risk.

Alternate easy prep:

Simmer all veggies and seasonings in 1-2 cups of broth until veggies are tender reserving the coconut milk to the end. Turn off the heat and stir in the coconut milk. Homemade broth is best, but store bought is fast. Veggie or chicken broths work great even water will do in a pinch.  Blend according to directions above.

~Kat Polo

It's Nutrition Bite Friday! Roasted Brussels Sprouts

15 December, 2017

It's Nutrition Bite Friday!

Love your body from the inside and it will glow on the outside. Try this recipe to make your Brussels sprouts or broccoli a festive part of your meals.

Did you know? The sulfur in cruciferous veggies like Brussels sprouts and broccoli is needed to make keratin - your body's must-have ingredient for healthy skin, shiny hair and strong nails.

Roasted Brussels Sprouts

1 pound of organic Brussels sprouts, washed, halved or quartered.
1 organic red onion peeled and sliced
1 tablespoon avocado or extra virgin olive oil
1 teaspoon sea salt
1 teaspoon black pepper
2-3 slices organic uncured bacon, chopped - optional

The easy prep:
Preheat oven to 400 degrees. Wash and cut your Brussels sprouts in half or into quarters, add to a large bowl with the remaining ingredients. Toss all the ingredients in a bowl until well coated with oil and seasonings. Line a roasting pan with parchment paper and roast your veggies until cooked and a little caramelized, about 20 minutes. Test for preferred doneness. The onions will be sweet and if using the bacon it should be a little crispy and offer a savory counterbalance to the onions.

Choosing the freshest Brussels sprouts will ensure their sweetness. Brussels Sprouts on the stalk retain their freshness longer and are sweeter. This recipe works well with broccoli and cauliflower too!  Add pomegranate seeds or dried cranberries after cooking for a great pop of color and nutrient boost.

In the name of great food, enjoy!

~Kat Polo