Cauliflower is the new coconut. For those of you who stay on top of healthy eating trends you may remember after the paleo craze hit, coconut became the star of the kitchen. Coconut oil, coconut flour, coconut milk… We were all nuts for coconut.
Flash forward to 2015-16, the year of the Cauliflower. From Pizza crust to Alfredo sauce the Internet is filled with different ways to use it beyond the steamed with butter that we are all accustomed to.
From a health perspective, it’s loaded with vitamins, very low in carbs, and has all the benefits of cruciferous veggies (see http://www.whfoods.com/genpage.php?tname=foodspice&dbid=13 ) without the usual deep flavor that comes along with them. That can make it a pretty agreeable ingredient when you are substituting or modifying recipes to lower calories or limit certain macros. What it does in this recipe is add a lot of body and creaminess without a tons of extra fat added like the traditional heavy cream or roux.
And let’s not forget about it’s just as popular cousin Kale. Kale is notably one of the best greens in terms of antioxidants, and a great source of fiber! Cooked or raw it packs a pretty big nutrient punch. And now I’ve brought this post full circle by relating it to Muay Thai 😉
I include a recipe for the crab topping, but you could eat/serve this as is!
This recipe is relatively low in calories and carbs so if you’re having this on a training day, definitely supplement during training with your favorite intra-workout nutrition. I use BPI sports “best aminos” and 1 Tbl honey per hour.
Cauliflower Kale and Asiago Soup
Yield 4 servings
For the Soup
2 oz. Bacon, chopped
2 cup, Cauliflower Florets
6 clove, Garlic,whole
1/2 white Onion, chopped
1 tsp red pepper flakes
3 cup 1″ pieces, loosely packed, Kale, raw
2 oz. Asiago, shredded
1/2 medium, Avocado diced
3 1/2 Cup, Chicken Stock or water
- Sauté the bacon pieces until crispy then remove from heat. Strain the fat and reserve. Leave the bacon off to the side.
- Toss cauliflower florets and garlic cloves with half the reserved bacon fat. (Discard all but 1 Tbl for later
- Roast cauliflower in the over at 350 F until golden brown, approximately 30 minutes. ( you can skip this step if short on time, but it does add some nice flavor and richness to the soup… If you do skip it move ahead to the next step)
- Add reserved Tbl of bacon fat back to soup pot. Add chopped onion and sauté until brown. Then add red pepper flakes and stir.
- Add cauli, garlic, and kale to onion and stir until kale begins to wilt.
- Add chicken stock (or water) to cover ingredients and bring to a boil.
- Turn of heat and add avocado, bacon and Asiago cheese.
- At this point you can either use a blender to purée soup to a smooth consistency or a stick blender right into the pot.
- Season with salt and pepper to your satisfaction!
Lemony Crab Salad
1 pound lump crab meat
1/4 red onion, small dice
Zest of 1 lemon
2 Tbl lemon juice
Salt and pepper to taste
- Stir all ingredients together taking care not to break up crab meat
All/macros calculated using myfitnesspal.com, nutritional info does not include crab topping
Recipe legend GF- green faces LC-low carb HP-high protein PT-post training