Cauliflower Kale Avocado Soup

The 3 primary ingredients are all nutritional powerhouses and PCOS-fighters.

Determining whether a meal is healthy can be complicated depending who you ask. In this case, however, there isn’t much to debate. The primary ingredients of this soup (cauliflower, kale and avocado) are all nutritional powerhouses and PCOS-fighters. By pureeing vegetables like cauliflower you can achieve a creamy soup without dairy or flour. In addition, unlike many soups this recipe is very low in sodium. Roasting the cauliflower, garlic and onion first helps achieve a richer flavor (and makes your home smell really good!). I would love to hear your thoughts in the comments below!

Cauliflower Kale Avocado Soup

Ingredients:

  • 1 cauliflower head, broken into florets
  • 1/2 medium onion, chopped into large chunks
  • 4 whole garlic cloves
  • 2 tbsp extra-virgin olive oil (& extra to drizzle as garnish)
  • 1/4 tsp thyme
  • 1/4 tsp cumin
  • 4 cups water (approx.)
  • A few handfuls of kale torn into chunks, organic if possible
  • 1 avocado, chopped
  • salt to taste (I didn’t add any)

How to:

  1. Preheat oven to 425 degrees F.
  2. In a small bowl mix the olive oil, thyme and cumin.
  3. In a large bowl drizzle the olive oil mixture over cauliflower, onion, and garlic, and then toss all together to coat vegetables.
  4. Transfer all to a baking sheet and cook in oven about 20 min or longer. The garlic may need to be taken out before the rest.
  5. Once cauliflower is golden, remove from oven and turn oven off.
  6. Blend cauliflower, onion and garlic in a blender or food processor adding water until smooth. Transfer to pot on stove on low heat and simmer.
  7. Blend avocado and kale with water until smooth.
  8. Add avo/kale mixture to the pot on the stove.
  9. Serve once you have reached your desired consistency (adding water to thin it).
  10. Optional: Throw seeds or nuts on it for extra protein.

PCOS Powers:

  • cauliflower = anti-inflammatory, low on the glycemic index, & contains sulforaphane which improves blood pressure, kidney function and may prevent cancer
  • avocado = helps lower LDL “bad” cholesterol, low on the glycemic index, high in fiber, & high in B-complex vitamins which combat stress
  • kale = anti-inflammatory, high in fiber, & high in calcium which is important for egg maturation and follicle development
  • garlic = helps lower cholesterol, an antibiotic, & blood cleanser which relaxes blood vessels for easier blood flow
  • onion = promotes liver detoxification, improves digestion & is high in chromium which helps maintain healthy blood glucose levels

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Rainbow Collard Green Wraps

Swap out tortilla wraps for collard greens to hug colorful, nutritious ingredients.

This fun, healthy recipe has plenty of opportunity for creativity. In fact, assembling these wraps was equally as fulfilling as eating them! Collard greens provide a low glycemic alternative to tortilla wraps and pack plenty of nutrients including vitamin K, vitamin A, manganese, fiber, calcium and iron. Hummus and quinoa provide plant-based protein sources which balance carbohydrate intake and help maintain blood sugar levels. Leave a comment letting me know what colorful fruits and vegetables you would include!

Rainbow Collard Green Wraps

Ingredients:

  • 1 bunch of collard greens
  • 2 cups cooked quinoa or couscous (cooled)
  • 1 avocado, chopped
  • 1 small mango, chopped
  • 1 large tomato, chopped
  • hummus to spread (try my Garlic Turmeric Hummus)

Rainbow Collard Green Wraps

How to:

  1. Cook the quinoa the day before to save time (I make a huge batch and store in fridge up to 5 days). If you haven’t cooked quinoa before, it is the same deal as rice. If you haven’t cooked rice before, well, Google it.
  2. Trim the thick stems off the collards, even carrying on up past where the leaf begins making an incision in the leaf surrounding the base of the stem (see picture below).
  3. Blanch collards to remove bitterness: plunk each leaf in boiling water for 10-15 seconds and place directly into cold water to cool off. Pat dry and lay on flat surface to begin packing your wraps.
  4. Spread hummus down center of wrap length-wise.
  5. Place quinoa spoonfuls on top of the hummus.
  6. Add avocado, mango and tomato (this may take some experimenting to determine how much  filling can fit in your collard leaves).
  7. Roll and fold wraps by bringing the two widths together first and then tucking in the two length edges. I discovered hummus makes a great glue to keep the wraps from falling apart. Toothpicks may help as well.
  8. Serve and/or store in containers in the fridge for lunches.

Rainbow Collard Green WrapsPCOS Powers:

  • collard greens = anti-inflammatory, high in iron and calcium, may help lower total cholesterol more than other cruciferous vegetables esp. when steamed
  • avocados = anti-inflammatory, low glycemic index, high in fiber, may help lower LDL “bad” cholesterol and maintain normal serum total cholesterol levels, contain glutathione which has anti-carcinogenic properties and may boost immunity
  • tomatoes = high in chromium and lycopene which can help manage insulin resistance
  • turmeric = anti-inflammatory, helps lower blood glucose levels
  • garlic = helps lower cholesterol, an antibiotic, & blood cleanser which relaxes blood vessels for easier blood flow

Rainbow Collard Green Wraps

References:

  1. Kahlon TS, Chiu MM, Chapman MH. Steam cooking significantly improves in vitro bile acid binding of collard greens, kale, mustard greens, broccoli, green bell pepper, and cabbage. Nutrition Research. 2008;28:351-357.
  2. Dreher ML, Davenport AJ. Hass avocado composition and potential health effects. Critical reviews in food science and nutrition. 2013;53:738.

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Rainbow Collard Green Wraps

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