Creamy Cauliflower and Potato Cheese Soup

We're still having some chilly weather so I'm enjoying excuses to throw easy soups into the crock pot while I still can. 

I love the crock pot. I really do. 
It doesn't ask much of me, I can over load it and it still provides me with a delicious hot and soothing soup no matter what. And it doesn't ever complain.

And neither will your family when you serve them this Creamy Cauliflower and Potato Cheese Soup. Loaded with fresh cauliflower and potatoes makes this super comforting and the cream and cheese make it creamy and mouth watering. 
 
I made this for my honey's parents when they came to visit and we ate this after they first arrived and had been on the road for four hours. They each ate two bowls exclaiming how great it was. They loved it so much that his mother even offered to clean up after dinner. 

Okay, so that had more to do with my huge belly full of baby, but whatevs.

The added bonus is that this literally took me about 20 minutes to throw together into the crock pot and then I went about my business cleaning the house and getting ready for company. Six hours later this Creamy Cauliflower and Potato Cheese Soup was ready to eat after adding a little cheese and scooping into large bowls. 

Delicious simplicity.

My favorite kind of dinner.

I served it with Cheesy Bread Sticks that I made by simply stuffing shredded cheese in Pillsbury bread sticks rolling it up with some oregano and garlic salt and baking. Slice the bread and dinner was ready. 

But somehow it felt like I cared enough to make something home made for these guests that traveled to see us. 
And I do care. Dinner doesn't have to be complicated, but it does have to be filled with love, which this Creamy Cauliflower and Potato Cheese Soup is loaded with.

So, on with the recipe!

Creamy Cauliflower and Potato Cheese Soup

1 Tbsp. Olive Oil
1 Medium Onion; Chopped
3 Cloves Garlic; Minced
1 Cup Celery; Minced
4 Cups Cauliflower; Chopped (about 1 head of cauliflower)
1 Large Potato; Washed and Diced
1/2 tsp. Salt
1/2 tsp. Black Pepper
4 Cups Fat Free low Sodium Chicken or Vegetable Stock
1 (12 Fl Oz) Can Low Fat Evaporated Milk
1 Cup Shredded Cheddar Cheese
1/4 Cup Green Onion; Diced

1. In a large skillet heat the olive oil, then add the onion, garlic, and celery. Saute until onions become translucent and fragrant, about 3-6 minutes.
2. Transfer to a large crock pot and add the chopped cauliflower and potato. 
3. Stir to combine, then add the salt and pepper followed by the stock and evaporated milk. Stir to combine and cook on low for 6-7 hours.

3. After the 6 or 7 hours, pierce a potato with a fork to ensure tenderness. Place half of the soup in a blender and pulse until smooth. Add the blended soup back into the crock pot and stir. This will add more creamy texture and retain some of the chunks of potato and cauliflower as well. (You can skip this if you want it chunky or blend the whole thing if you want it smooth. 
 
4. Add the cheddar cheese and stir and allow to cook for another 15 minutes in order to melt the cheese. Then spoon into large bowls and serve topped with extra cheddar cheese and sliced green onions! Delish!

Servings: 8


Nutritional Skinny:

147 calories / 5 g fat / 20 g carbohydrates / 3.1 g fiber / 10.4 g protein


Mental Health Benefit: This is a great recipe for a busy weekday or hectic weekend filled with activities and to dos. Plus it's loaded with fiber and protein and not so loaded with fat. And using lots of cauliflower instead of lots of potatoes saves lots of carbohydrates and adds lots of soluble fiber. This meal couldn't be any better for your heart or your mind. Dig in!

Mung Bean Dal Soup and Garlic Whole Wheat Naan

This blog post of delicious Garlic Whole Wheat Naan and Mung Bean Dal Soup was inspired by a book I just finished. 

Does something you've read ever inspire you? Maybe it's a book that inspires you to try out a new hair style, a new parenting direction, or a new flirting technique?

These are my favorite kind of books... the ones that make you go... "Hummm?... I wonder... "

This time I wondered if I could recreate the tastes of Egypt. And the answer is a resounding "Yes!"

The book I just finished is Red Goddess Rising written by Halle Eavelyn. It's a fantastic read outlining her travels through Egypt. And make no mistake, she hasn't just been to Egypt once, she actually runs a spiritual travel tour group that takes people to Egypt to show them the most ancient and sacred sites. 

So, when I say this is a spiritual guide to Egypt through Halle's eyes, you can assume that her eyes have seen almost everything there is in Egyptian travel. The book takes you through the most famous Egyptian markets to buy classic keepsakes, then to the tombs of King Tut to meditate and chant, and the most famous Egyptian museum and St. Catherine's library as only a few travelers and tourists get to see.

The best thing, in my humble opinion, is that if you want to go and experience what she talks about in the book, all you have to do is visit her website and book a trip and she'll take you! It's amazing and worth every penny. And Egypt isn't the only place she'll take you. Spirit Quest World goes to Bali and China just to name a few others.

I didn't get to travel with Halle on my trip to Egypt, but I was blessed enough to meet her on my plane ride home as the fates arranged for her to stay a few extra days after her tour and sat her right behind me on our flight from Cairo to New York. 

Halle's book is dazzling and my favorite parts are the ones where she describes the huge piles of soft bread puffs (called Naan) and the saffron laced rice, slow cooked stew with curry and cinnamon, and the amazingly tender meats.

The taste of the soft bread puffs we call Naan (or Indian fry bread) and the warm soothing flavors of cumin, curry, and saffron are unparallelled and deliciously soothing as is Red Goddess Rising.

To recreate these flavors all of the spices you will need are in your local grocery store. Including the Garam Masala (found in the spice aisle). 

Plus this Mung Bean Dal Soup is a crock pot recipe making it a cinch. If you can't find Mung Beans you can always substitute some yellow lentils to achieve the same flavor and texture. Not to mention this meal is loaded with health benefits. Check out the Mental Health Benefit section for more information. 

I promise, your house will smell of rich and earthy cumin and curry along with hints of cinnamon and saffron. To these flavors your taste buds will bow. But I beg you, please use the soft puffs of Whole Wheat Garlic Naan to soak up every last drop of the flavorful Mung Bean Dal soup.


If you have a great book that inspired you, please leave a comment! I'd love to find another great read!

Now... on with the recipe!

Dal Soup with Mung Beans

1 Tbsp. Olive Oil

1 Large Onion; Chopped
3 tbsp. Minced Garlic

1 Cup Carrots; Chopped

1 Cup Celery; Chopped
1/4 Cup Fresh Ginger; Minced

3 tbsp. Garam Masala

2 tsp. Curry Powder

6 Cups Fat Free Low Sodium Chicken Broth

2 Cup Dried Green Mung Beans

1/2 tsp. Salt and Black Pepper

1. Saute oil, onion, garlic, pepper, carrots, and celery over medium heat until all are softened. About 5-7 minutes. Stir in the ginger, garam masala, and curry powder and cook for an additional 1-2 minutes or until aromas saturate the vegetables.

2. Transfer the sauteed vegetables to a large crock pot and add the chicken broth, and mung beans, and the salt and pepper.

3. Stir everything together and set the crock pot to low and cook for  6-8 hours. The beans will be softened and the soup will have thickened slightly.

4. Serve in large bowls with plenty of Naan for dipping!

Servings: 8


Nutritional Skinny:

215 calories / 2.4 g fat / 36 g carbohydrates / 9.3 g fiber / 14 g protein

Garlic Whole Wheat Naan

1 (.25 ounce) Package Active Dry Yeast

1 3/4 Cup Warm Water

1/4 Cup White Sugar

3 Tablespoons Skim Milk

1 Large Egg, Beaten

2 teaspoons Salt

3 Cups Whole Wheat Flour
1 1/2 Cup All Purpose Flour

1 tbsp. Minced Garlic

1 tbsp. Curry Powder

1 tbsp. Cumin

1. In a large bowl, dissolve yeast in warm water. Let stand about 10 minutes, until frothy. 

2. Stir in sugar, milk, egg, salt, and flour. This will make a soft dough. Mix until all ingredients are incorporated and flour is absorbed to create a thick dough.

3. Knead for 6 to 8 minutes on a lightly floured surface, or until the dough is smooth. Place dough in a well oiled bowl, cover with a damp cloth, and set aside to rise. Let it rise 1 hour, until the dough has doubled in volume.

4. Punch down dough, and knead in garlic, curry, and cumin.

5. Pinch off small handfuls of dough about the size of a golf ball. Roll into balls, and place on a tray. Cover with a towel, and allow to rise until doubled in size, about 30 minutes.

6. At this point you have a choice. If you like soft dough puffs you can throw them in a 350 degree oven and bake them for 30 minutes. Or you can preheat a large saute pan or stove top grill with olive oil cooking spray. Take each ball of dough and roll out until about 1 inch thick. Place dough in saute pan nor on grill and cook for 1 to 2 minutes on a side, or until puffy and lightly browned. Turn over and repeat cooking for 1 to 2 minutes. Remove from pan/grill and sprinkle with sea salt and place in a warm oven, and continue the process until all the naan has been prepared.

7. Serve immediately Mung Bean Dal or use to scoop up a bite of Homemade Garlic Hummus.

Servings: 12 pieces of naan


Nutritional Skinny (per piece):

200 calories /1.7 g fat / 43 g carbohydrates / 4.4 g fiber / 8 g protein

Mental Health Benefit: I could go on and on about how great this meal is for you, but I'll give you the short break down instead. The Dal is loaded with lean vegetable based protein from the mung beans and both the Dal and the naan is loaded with fiber. If you have a bowl of dal with one piece of naan we are talking a whopping 14 grams of fiber! Now that's something to feel good about. Not to mention how good the spices are for your immunity, digestion, and peace of mind. Please make this immediately... please.