The weather is getting darker earlier, the air is crisp, and it’s the perfect time to start cooking warm meals. I love soup! It’s so warming, satisfying, and full of nutrition. I have to admit that having a Vita-Mix blender has opened up the variety of recipes I play with. When I came across this recipe last year, and it’s been a go-to ever since.

Did you know?

One serving of cauliflower contains 77 percent of the recommended daily value of vitamin C. It’s also a good source of vitamin K, protein, thiamine, riboflavin, niacin, magnesium, phosphorus, fibre, vitamin B6, folate, pantothenic acid, potassium, and manganese -Dr. Mercola

Cauliflower soup

Cream of Cauliflower Soup


  • 2 tablespoons olive oil
  • 2 teaspoons chopped garlic (about 2 cloves), plus more to taste
  • 2 cups chopped leeks (white parts only, from 2 or 3 leeks)
  • Himalayan sea salt to taste
  • 1 head cauliflower, chopped
  • 4 cups low sodium vegetable broth
  • 1/4 cup raw unsalted cashews or 1/4 cup blanched slivered raw almonds, soaked
  • 3 tablespoons chopped chives or a grating of nutmeg (optional; choose one, not both), to garnish *I love the nutmeg, it’s so warming!



  1. In a large saucepan, heat the oil over medium heat and sauté the garlic, leeks, and 1/4 teaspoon of salt for about 3 minutes, until the vegetables are soft.
  2. Add the cauliflower and sauté for another minute.
  3. Add the vegetable broth, increase the heat to high, and bring just to a boil. Reduce the heat to medium and simmer for about 30 minutes, until the cauliflower is com- pletely tender. Stir the mix periodically and mash the cauliflower with a wooden spoon.
  4. Remove the saucepan from the heat and allow the soup to cool slightly; stir in the nuts.
  5. Pour the soup into your blender (I use a Vitamix) in batches and puree on high for 1 to 2 minutes, until smooth and creamy.
  6. Return the soup to the saucepan and warm it over low heat. Stir in salt to taste.
  7. To serve, ladle the soup into bowls and garnish with either chopped chives or grated nutmeg.


Yummy, delicious recipes are just some of the fun things you will learn in our 12 week Healthy Living Program!

We are starting to fill seats for Healthy Living 101 starting January 23, 2017. Come learn more about this program on Wednesday November 16 at 6:30 pm. If you have any questions, do not hesitate to call me at 604.271.9355.

In health,


Kyra, RHN


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