FITCUI, Recipes, Whole Health

Creamy Roasted Cauliflower Soup – FITCUI Recipe

Nancy L.

Utilize the time while preparing this satisfyingly creamy soup to fit in a few repetitions of healthy activity.

Ingredients:

  • Large head of cauliflower, about 2 lbs.
  • 2 Carrots, 1 inch pieces
  • 3 Tbl. Spoons extra virgin olive oil
  • 1 med onion
  • 2 cloves garlic, minced
  • 4 cups milk, low fat
  • Powdered milk, 3 Tablespoons
  • Yogurt, 2 Tablespoons
  • Butter, 2 Tablespoons

Instructions:

  1. Preheat oven:  425 degrees F.
  2. Stretch, shoulder & arms, upper body with Shoulder Flexion exercise:
Shoulder Flexion
  • Raise right arm, to point at the ceiling.  Keep elbow straight.
  • Hold for a couple of seconds.
  • Lower right arm, while raising left arm up toward the ceiling.
  • Hold for a couple of seconds.
  • Continue alternating arms for 20-25 repetitions.

3. Cut cauliflower into florets; cut carrots into 1 inch pieces; chop the onion.

4. Stretch the lower body by performing Leg Swing exercise:

Leg Swing

  • Stand on right leg.  Hold onto a support, if needed.
  • Using control, swing left leg back and forth.
  • Repeat, swinging the right leg. Swing each leg 15-20 times.

5. Toss Cauliflower and Carrots with 2 Tbl. Olive oil. Try standing on one foot while tossing, rest foot/leg, as needed.

6. March in Place as you arrange cauliflower/carrots in single layer on baking sheet.

Marching in Place
  • Stand straight.
  • Begin with the knees low and, as you warm up your body.
  • Start bringing the knees up.
  • Face forward; maintain open chest; keep back straight.
  • Breathing pattern should be steady & slow throughout the entire exercise.

7. Put baking sheet in oven. Bake for about 15 minutes. While baking perform, Wall Push-Ups:

Wall Push-Up
  • Place hands against a wall ~ chest height.
  • Step back ~1 or 2 feet with body at 45-degree angle.
  • Lowering body toward wall until nose is almost touching wall.
  • Press body back up to start position. Repeat for 10 – 15 reps.

8. Stir veggies & continue baking for another 15 minutes. Cook until tender & cauliflower is caramelized around the edges. Perform Wall Sits during this final baking step:

Wall Sit
  • Stand w/ back pressed against wall.
  • Slide down into a sitting position by moving feet forward & lowering buttocks.
  • If pain restricts range of motion, only lower as far as you can with control.
  • If you can, lower yourself until your thighs are parallel to the floor. Hold this position ~ 10 seconds, longer if possible.

9. As cauliflower is near “done baking”, simmer 1 Tbl. olive oil and the onion in a soup pot / slow cooker, Add salt.

10. Cook, stirring occasionally to soften onion, 5 to 7 minutes. While simmering, perform Dorsiflexion and Plantar Flexion exercise, taking time out to stir.

Dorsiflexion and Plantar Flexion
  • Standing, rise up on toes up, bringing heels off the floor.
  • Hold position 5 to 7 seconds.
  • Now, rock back on heels, pressing heels to the floor while raising toes.
  • Hold position 5 to 7 seconds. Do this several times while stirring.

11. Add garlic, stir constantly ~ 30 seconds; add milk.

12. Transfer the cooked cauliflower into soup pot/slow cooker. Increase heat to medium, monitor/maintain a slow-simmer.

13. Let cook for about 20 minutes, stir occasionally. Perform Deltoid Raise as it cooks:

Deltoid Raise
  • Stand with good posture; feet ~ shoulder width apart, knees slightly bent.
  • Hold dumbbells or cans of soup or household item in front, palms facing thighs.
  • Keeping arms straight raise the dumbbells at arm’s length overhead.
  • Slowly return to the starting position. Repeat for 8 – 10 repetitions for each arm.

14. When done simmering, remove from heat and let cool for a few minutes.

15. Working in small batches, carefully, transfer hot soup to a blender. 

16. Add yogurt and butter to blender, blend until smooth. Return to slow cooker.

17. Add lemon juice and nutmeg, stir. Add salt to taste, blend again, add more lemon juice, if desired. Let simmer for 10 minutes. Perform Shoulder Blade Squeeze:

Shoulder Blade Squeeze
  • Sit straight and erect.
  • Draw shoulders back, bringing elbows back and inward.
  • Squeeze shoulder blades. Hold for 6 seconds. Repeat 4-6 times

18. Top soup with Parmesan cheese. Serve. Keeps 4 days in refrigerator.

Nutrition:  Serves 4. 226 calories per serving.

  • Saturated Fat, 5.4 g
  • Trans Fat 0
  • Polyunsaturated Fat, 1.4 g
  • Monosaturated Fat, 9.3
  • Cholesterol, 15.3 mg
  • Dietary Fiber, 5.3 g
  • Sugars. 7.7 g
  • Protein, 5 g

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