Cauliflower Soup with Garlic Scapes

I was at the super market earlier today and I noticed these attention grabbing magazines next to the check out line. One look at the covers of these magazines, and you know why we are struggling to be a healthier society:

“Drink this extract and lose belly fat, while you sleep!”
“10 super foods to lose 14 pounds in two weeks!”
“8 reasons why you don’t have six pack abs!”
“10 minute workouts to look your best, guaranteed!”
“Look sexy this summer, just follow our 6 step plan!”

In all this noise of quick fixes the focus on long term healthy habits is completely lost. Why is it important to lose 10 pounds in 2 weeks, would it be better if you took more time to create better habits? What will happen once you have lost those 10 pounds, will you be healthier? Stronger? Happier? I was myself trying to discover the next “miracle pill” that would fix all my health problems not too long ago. None of these quick fixes worked for me, and worse yet, they made me feel like there was something wrong with me!

I understand that “Eat healthy homemade meals, be active and feel great!” is not really a magazine selling headline, but we as readers need to be aware of the reality, even if that reality is not sensational! I was able to get fit and healthier by eating simple homemade meals and being active – be it more activities outdoors or working out at the gym. Being healthy is not an event, its not something you do over a two week period.


The soup I have prepared today is as simple as the simple path I took towards the healthier me! You can add your own twist to this cauliflower soup and take it to the next level. You can add avocado to add some healthy fats to the soup. Add some raw corn for sweetness or millet to make this soup into a meal. This cauliflower soup with garlic scapes is like a blank canvas for you to paint on! Did you know that cauliflower has over 9 grams of fiber in every 100 calories? Cauliflower is high in antioxidants and it supports body’s detox system. Garlic strengthens body’s immune system and helps to fight coughs and congestion. In the flu season garlic is a must have food to ward off colds and flu.

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Cauliflower Soup with Garlic Scapes

Cook time:


2 tbsp olive oil/coconut oil
1 small white onion – chopped
1 medium size cauliflower – roughly chopped
1 pound garlic scapes (about 24) – roughly chopped
4 cups vegetable stock/water
juice of 1 lemon
1 tsp cumin powder
salt and pepper to taste

Heat olive oil in a big pot. Add chopped onion and sweat on low heat until soft. Add garlic scapes and cumin powder, sauté for 2-3 minutes. Add vegetable stock and cauliflower florets, bring to boil. Simmer on low heat for 30 minutes until vegetables get soft. Remove from heat. Once the mixture is cool enough to handle, purée in blender. Season with salt, pepper and lemon juice. I have used avocados, cooked millet, raw corn and sprouts for garnish.

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  1. says

    Medha, I could not agree with you more. However, in our quick-fix society no one wants to hear that they actually have to put effort into doing something to maintain it long term (and little do they know that the majority of the pounds they are shedding are simply due to lost water weight). It is a lifestyle choice, not a 2 week solution, and if you choose to take that path, I will bet you are going to be back at square one pretty darn quickly. So there’s my rant for the day, have a great weekend!

  2. says

    I guess people think more about their weight than their long-term health. Everything’s so much about the here-and-now than the sustainable future.

    But on the other hand, the soup looks delicious. Cauliflower soup is the best!

  3. says

    Hi Medha, these are beautiful photos and such a great post! You are so right! I haven’t eaten fast or processed food most of my life but still gained weight as I got older. I had to make changes and the only was to make it a lifestyle change. I started walking and stretching everyday I cut out sugar, wheat and corn ( I allow myself these on occasion ). I still eat dairy but nothing like I use to and I do love me some wine : ) I don’t crave sugar at all! So I don’t think you have to feel deprived but you do need to make an effort. The funny thing is you actually end up liking real fresh food better plus you feel and look better.

  4. says

    I’ve always been skeptical of those sensational headlines but I realize there are a whole lot of people that buy into it. Which is why these magazines sell.
    Although I can identify the fake promises, I also realize its hard to break bad habits and there are no quick fixes.
    I’m making my transition over to eating home cooked meals with no processed ingredients, the demands of a busy life make it pretty hard to eat well every single time. I’m finding my balance and I’m seeing the benefits with just a few changes.

  5. says

    “Being healthy is not an event, its not something you do over a two week period.” So very well said, Medha. I often get asked how I stay slim and healthy. The answer is that I eat consciously, wholesome, and in moderation. For me, moderation truly is the key. I don’t count calories. I don’t make food my enemy. I praise it.
    This soup looks lovely! I’ve never thought of adding avocado to my soips but will definitely try it next time. Cauliflower gets all too often neglected without reason. It’s not only good for you but delicious and versatile as well. I often simply cook it and enjoy it with a knob of butter or, especially during the colder months, roast it with some spices in the oven.

  6. Charlotte Kilmer says

    Any idea where to purchase onion scapes? I’ve never heard of them before this and have never seen in a grocery if that is the picture of one next to the cauliflower in your post. Any chain of store you know of? I’m in the midwest. Looks yummy! Thanks!

    • says

      Thank you Charlotte,

      Usually, you can find garlic scapes at Farmers’ market around May/June and their season is very short. Garlic scapes are the “flower stalks” of garlic plants/blub and they have very mild flavor of garlic. I hardly see them in big grocery stores.
      For this recipe you can substitute garlic scapes with 2 to 3 medium size garlic cloves. Hope this helps!

  7. Charlotte Kilmer says

    Thank you! This helps a lot I’ll know when to watch for them and how to adapt in the meantime. I’m excited!

  8. Hannah says

    I’m excited to give this recipe a try! I have had a lot of success with eating healthy, homemade meals and exercise. But I think it is important to note that approaching people who want the quick fix with honesty AND compassion is key. It is easy to be like, “you are fully informed and CHOOSE fad diets” but I think the reality is people don’t know what to trust really. I was lucky enough to study nutrition but not everyone is…so we should remember to be compassionate :)

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