Cauliflower and Cheese Soup

Sounds and tastes extremely decadent, but it is so  easy and quick to make and a very healthy and filling meal!  🙂

200g Potato, cubed

300g Cauliflower (I used frozen cauliflower and it worked well)

200ml Chicken stock (or Veggie Stock, if preferred)

250ml Fat free milk

60g finely grated low fat cheese

White Pepper and salt

Smoked Paprika

Boil potato cubes in chicken stock for 10 minutes on medium heat.  Add milk and cauliflower and cook until soft.  Season with salt an d pepper to taste.  Liquidise with handblender.  Stir in grated cheese and dish up in soup bowls.  Sprinkle with a bit of Smoked Paprika and stir through – it gives a lovely colour and taste!


Serves 2:  1 Serving =  1 CC, 1.5 Veg, 1/2 Milk, 1 Prot

PS:  Make this “Best Choice” by using Low Fat Feta!

“Creamy” Asparagus Soup with Smoked Chicken

I thought the temperatures were going to drop a bit, but no luck!  After all, I guess we are still smack bang in the middle of summer!  I am definitely a ‘winter’ person so I relish every minor drop in temperature!  LOL!  So yes, even if it is just wishful thinking – I love soup any day of the year!

This is a super quick soup – should not take your more than 25 minutes.  I’m also not a fan of ‘chunky’ soup, so I always liquidise my soup and I also don’t use ‘meat/bones’ to make my soup with.

I often make this soup, but most of the time I use cauliflower instead of asparagus.  I just happened to discover a tin of asparagus in my cupboard (like the ‘end of the month Salticrax) and I wasn’t too sure what to do with it!  🙂


So, here goes:

50g chopped leeks

5 ml olive oil

2ml crushed garlic

200g baby potatoes, peeled and cubed (it cooks quicker that way)

300ml chicken stock

1 tin asparagus (230g drained)

Salt and Pepper to taste


90g smoked chicken, sliced

Non-stick cooking spray


Woolies Coconut, Chilli, Lime and Black Sesame Seed Grind (optional)


Fry leeks in olive oil for about 3 minutes.  Add garlic, fry for another minute and add potatoes and chicken stock and boil until soft (add more stock if needed).  Add asparagus and while cooking for another few minutes, put the chicken in the oven (on a baking sheet with tin foil and treated with non-stick cooking spray).  Allow the chicken to heat through and crisp up a little bit.

Liquidise soup mixture.  Serve soup with Coconut, Chilli, Lime and Black Sesame Seed Grind.  If I can be honest, I personally this seasoning works a bit better with a cauliflower soup  – not sure I will use it with asparagus again – but it looked very pretty 🙂


Spoon crispy smoked chicken on top and enjoy!









Super Thick Potato and Cauliflower Chowder


5ml olive oil

1/4 tsp fresh garlic, chopped

50g chopped onion

150g cauliflower

200g potatoes, peeled and cubed

250ml chicken stock (add more if the chowder is too thick for you!)  Vegetarians use Veggie stock instead!

Fresh thyme (about 3 sprigs)

Salt and Pepper to taste


To serve:

30g low fat feta

A spring of thyme to serve


Fry onions and garlic in oil for few minutes, add the rest of the ingredients except feta and thyme to serve.

Simmer on low heat until potatoes are soft.

Liquidise and serve with feta and thyme