Loving the BITE: Delicious 3-Punch Powerhouse Soup

08
Dec
2016

I’m freezing. Okay maybe not freezing, but with a high in the low teens today, it’s cold out there. And as we discussed in “Lean & Fit” Holiday topics in the past, it takes a bit of work to keep the veggies piling during the cold weather months. Well, this week’s recipe is warm, comforting, and has a whole host of awesome nutrients for a cyclist’s body.

In fact, you might be surprised at the 1-2-3 wellness punch you’ll receive from the main ingredient:

Recipe of the week: Basil Cauliflower Soup

(adapted from the fabulous cookbook: “1000 Vegetarian Recipes” by Carol Gelles)

Ingredients:

  • 1 Tbsp olive oil
  • 1 Cup sliced onions
  • 3 Cups vegetable or chicken broth
  • 3 Cups cauliflower florets
  • ½ Cup diced potatoes (peeled or unpeeled)
  • ½ Cup packed fresh basil leaves
  • 1 Cup buttermilk
  • ¼ tsp salt, or to taste
  • Plain yogurt (optional)

Instructions: 

In a large pot, heat the oil over medium-high heat.  Add the onions and cook until softened, ~ 2 minutes.  Add the broth, cauliflower and potatoes; bring to a boil.  Reduce heat, cover, and simmer 30 minutes or until all vegetables are tender.  Remove from heat and stir in basil.

Place half of the soup in a blender or food processor and process until smooth.  Transfer to another bowl and repeat with remaining soup.

Return all soup to the pot, add buttermilk and salt.  Cook over low heat until heated through.

Serve with a dollop of plain yogurt (optional).

Comments:

I love cycling, skiing, & runninng throughout the Winter. Getting out in the crisp cold air is invigorating and motivating. However, the risk of ending up with a cold or flu begins to increase – and nothing bums me out like being stuck home with a cold on a perfect day to get out.  Time to do something about it.

Like many of the fresh ingredients we highlight with Loving the Bite recipes, this week’s cauliflower can help you build up your defenses to prevent some illnesses.  In fact, cauliflower gives our bodies a 1-2-3 wellness punch!

Punch #1, Anti-inflammation: Who knew? Cauliflower provides both vitamin K and alpha-linoleic acid (the same omega-3 found in flaxseeds) to combat and prevent inflammation in our bodies.  What’s more, one of its detox components, glucobrassicin, can be converted to another anti-inflammatory compound that works at a genetic level to promote a reduction in bodily inflammation!

Punch #2, Antioxidants:  Next, to combat the free radicals that have build up in our bodies, cauliflower provides 2 excellent antioxidants, vitamin C and manganese.  Additionally, it contains many phytochemicals (remember, phytochemicals fight-o disease and damage) that work against oxidative stress, such as beta-carotene, beta-cryptoxanthin, caffeic acid, cinnamic acid, ferulic acid, quercetin, rutin, and kaempferol.

Punch #3, Increased Cellular Detoxification & Gastrointestinal Immune Support: Lastly, cauliflower’s phytochemicals also include a group that works directly on cellular detoxification – both Phase 1 and Phase 2 cellular detox.   These phytochemicals belong to the glucosinolates group, and include glucobrassicin, glucoraphanin, and gluconasturtiian.  Add to it cauliflower’s high content of fiber, which directly promotes gut health and therefore indirectly promotes improved immune function, and you’ve got yourself a serious health promoting vegetable.  If you want to include more detox vegetables along with your cauliflower, add Brussels sprouts, Savoy cabbage, Broccoli, and Kale.  All fine cool-weather foods.

Bonus Recipe: Cauliflower Mashed “Potatoes”

(from http://www.foodnetwork.com/recipes/george-stella/mock-garlic-mashed-potatoes-recipe/index.html)

Ingredients:

  • 1 medium head cauliflower
  • 1 tablespoon cream cheese, softened
  • 1/4 cup grated Parmesan
  • 1/2 teaspoon minced garlic
  • 1/8 teaspoon straight chicken base or bullion (may substitute 1/2 teaspoon salt)
  • 1/8 teaspoon freshly ground black pepper
  • 1/2 teaspoon chopped fresh or dry chives, for garnish
  • 3 tablespoons unsalted butter

Instructions:

Set a stockpot of water to boil over high heat.

Clean and cut cauliflower into small pieces. Cook in boiling water for about 6 minutes, or until well done. Drain well; do not let cool and pat cooked cauliflower very dry between several layers of paper towels.

In a bowl with an immersion blender, or in a food processor, puree the hot cauliflower with the cream cheese, Parmesan, garlic, chicken base, and pepper until almost smooth.

Garnish with chives, and serve hot with pats of butter.  Hint: Try roasting the garlic and adding a little fresh rosemary for a whole new taste.

It’s not just colds we’re preventing.  You can reduce your risk of cancer by including foods in your diet that are anti-inflammatory, antioxidants, and detoxing at a cellular level.  This week, stay healthy and ride strong!

Fuel Your Ride.  Nourish Your Body. 

If you’d like to work with Kelli one-on-one with a Custom Nutrition Plan & Coaching, or download one of her acclaimed Instant Download Plans like Fuel Right Race Light, click here: Apex Nutrition Plans for Endurance Athletes. Be sure to use coupon code lovingthebike for a 15% discount!

Okay, So Everysight’s Reality Smartglasses Caught My Attention

07
Dec
2016
Okay, So Everysight’s Reality Smartglasses Caught My Attention

There is no shortage in the amount of new gadgets coming out on the market each month.  Even in the cycling world, I have seen so many new ideas...
Read more »

Yes, Even Cyclists Need Hair And Skin Care

06
Dec
2016
Yes, Even Cyclists Need Hair And Skin Care

Cycling and hair and skin problems are a topic seldom discussed. This is not because things like wind burn, wearing a helmet for long hours in high humidity, and...
Read more »

Loving the BITE: Stop Being a Tough Guy/Gal Cyclist

01
Dec
2016
Loving the BITE: Stop Being a Tough Guy/Gal Cyclist

When you think of a tough guy or gal, what do you usually think of? For many athletes, it’s a picture of one that can go “without.” Without fluids....
Read more »

Custom Electric Chopper Bicycle

30
Nov
2016
Custom Electric Chopper Bicycle

I love bikes.  Of course, with a name like Loving the Bike that is pretty obvious.  But I love all kinds of bikes.  Even though I am a road...
Read more »

Loving the BITE: Turkey Leftovers & Fit Holidays for Cyclists

24
Nov
2016
Loving the BITE: Turkey Leftovers & Fit Holidays for Cyclists

If there’s one thing you should do tomorrow, the day after Thanksgiving, it’s got to be to get out those turkey leftovers, and make the opposite of Thanksgiving dinner....
Read more »

Gearing up for Winter Cycling

22
Nov
2016
Gearing up for Winter Cycling

Gearing up for winter Now that the winter weather is well and truly with us, the thought of getting out on your bike may seem like a crazy idea....
Read more »

Something New – Unusual but Beautiful Cycling Destinations to Try

21
Nov
2016
Something New – Unusual but Beautiful Cycling Destinations to Try

“Been there. Done that” – you might feel as if you and your two wheels have covered the globe the world over already. However, there are a few destinations...
Read more »

Loving the BITE: Let Your Food Be Your PAIN Medicine

17
Nov
2016
Loving the BITE: Let Your Food Be Your PAIN Medicine

We’ve heard it before. No pain. No gain. And we all know the feeling of being an athlete, in pain. Of course, there’s some pain that you ride through,...
Read more »

Loving the BITE: 5 Things Cyclists Should Eat Daily

10
Nov
2016
Loving the BITE: 5 Things Cyclists Should Eat Daily

It’s not about them vs. us. There’s middle ground, to be sure. I’m not talking about the election (thank goodness!). I’m taking about food. While it’s easy to get...
Read more »

What is Your Favorite Pro Cyclist Doing This Off Season?

10
Nov
2016
What is Your Favorite Pro Cyclist Doing This Off Season?

Between November and January of each year, our favorite pro cyclists enjoy what could be defined as the off season…..but how much off time do you think they actually...
Read more »

Loving the BITE: Why Cyclists Should Eat Raw Garlic

03
Nov
2016
Loving the BITE: Why Cyclists Should Eat Raw Garlic

Vampires. Of course, the primary reason cyclists should eat raw garlic is vampires. But aside from those long-fanged blood-suckers, there are a few other secondary reasons to eat it....
Read more »

Sponsors

Featured on these top sites

Check Out These Sites

Cycling 360 Podcast

Causes

Sugar Alternatives for Energy and Hydration

Question: I am using the homebrew sugar formulations (sometimes added to green tea).  I am also trying to wean myself off 1/2 dose adrenalean “lip tonic delivery system” (biorhythm brand- caffeine, hoodia g, synephrine, yohimbe) capsule for energy.

My question is other than juice, can you suggest modifications in lieu of table sugar for energy and hydration.

Answer:

Both raw/organic honey or agave can work great in the homebrew (substitute in the same quantities for the sugar, or to taste), but you do have to shake well in order to make sure they don’t settle out.  Have you tried either of these?  Also, make sure to use at least the minimum amount of salt recommended in the homebrew as the temps rise, you need the sodium replacement if you’re sweating.

Sports Drink Homebrew

Please send us your questions for our Expert Sports Nutritionist, Kelli Jennings to “Ask the Sports Nutritionist“. Kelli Jennings is a Registered Dietitian with a passion for healthy eating, wellness, & sports nutrition. For more information go to www.apexnutritionllc.com.

Nutrition Tips