Cauliflower Soup ( Low Calorie Healthy Cooking )

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1. What is low calorie cauliflower soup made off ?  2 cups roughly chopped cauliflower, 1 cup finely chopped onions, 2 cups low-fat milk , 99.7% fat-free, 2 tbsp finely chopped celery (ajmoda), little oil and salt and pepper to taste.

1. This is what cauliflower looks like. Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels quickly. One cup Cauliflower provides you 100% off your daily recommended allowance of Vitamin C. It is rich in Antioxidant. Being rich in Indoles, Cauliflower and other Cruciferous Vegetables like broccoli, kale, radish, brussel sprouts, red cabbage  maintain Estrogen balances which is crucial for women. Read here for detailed benefits of cauliflower. 
   
2. With the use of knife or hand segregate the large florets from the main stem. Cut it into small florets, if needed.
   
3. Wash and clean the cauliflower thoroughly. Soak in water to remove dirt.
   
4. Drain and use.
   

1. To make the healthy cauliflower soup | Indian style cauliflower soup | heat the oil in a deep non-stick pan.
   
2. Add 1 cup finely chopped onions and sauté on a medium flame for 2 minutes. Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart,  diabetics. Read the benefits of onions. 
   
3. Add 2 cups roughly chopped cauliflower or cauliflower florets.
   
4. Sauté on a medium flame for 3 to 4 minutes.
   
5. Add 2 cups low-fat milk , 99.7% fat-free. 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones. The Calcium in Milk helps to protect your teeth against gum disease and keeps your jaw bone strong and healthy. Milk is low in carbs and therefore does not raise blood glucose levels. However diabetics must consider including low fat milk as advised by their dietitian only so as to avoid any fluctuations in blood sugar levels. Protein is another key nutrient which milk is rich in - 8.6 g from a cup. So all those looking to build protein stores can add milk and its products like curd and paneer to their diet. One cup of Milk gives 10 grams of carbs.  Low fat milk has lower fat and the same benefits of milk. 
   
6. Add ½ cup of water.
   
7. Mix well.
   
8. Cook on a medium flame for 8 to 10 minutes, while stirring occasionally.
   
9. Allow the mixture to cool completely. Then put in a blender.
   
10. Once cooled, blend in a mixer till smooth.
    

1. Transfer the mixture back into the same deep non-stick pan.
   
2. Add 2 tbsp finely chopped celery (ajmoda). This is probably the best ingredient in the recipe as celery and cauliflower are made for each other. Celerey gives a good crunch to the healthy cauliflower soup |  Indian style cauliflower  soup | low calorie cauliflower soup | Celery helps reduce the total blood cholesterol and triglyceride levels, thus reducing the clogging of arteries and chances of stroke.  Diabetics too can include this vegetable to their diet as its high fiber contribute to maintain healthy levels of blood sugar levels.  Potassium and its active compound phthalides have shown positive effects in controlling blood pressure. See detailed benefits of celery. 
   
3. Add salt.
   
4. Add freshly ground black pepper .
   
5. Add ½ cup of water.
   
6. Mix well.
   
7. Cook healthy cauliflower soup |  Indian style cauliflower  soup | low calorie cauliflower soup |  on a medium flame for another 2 minutes, while stirring occasionally.
   
8. Serve healthy cauliflower soup |  Indian style cauliflower  soup | low calorie cauliflower soup | immediately.