Go Healthy With This Delicious Veggie Soup


So, technically, tomorrow is the first day of Fall. *sigh*

Say hello to pumpkin spice everything, flannels shirts, and the candy infested holiday that is Halloween. Since we know you will be chowing down on some Reese’s or Almond Joy’s (if you’re that kind of person), we decided to help you take precautionary measures and giv you some healthy, yet comforting, recipes for the start of Fall!

To kick things off, here is a simple soup that boasts only 135 calories per serving and is great to take to work to warm you up during your time in those unnecessarily cold office spaces (or wherever you may work)!

1 head cauliflower, cut into small florets
2 tablespoons roasted garlic-flavored extra-virgin olive oil
1/4 teaspoon ground nutmeg
2 teaspoons garlic powder
1 1/2 teaspoons salt
1/2 teaspoon ground black pepper
1 tablespoon butter
1 onion, finely chopped
3 tablespoons all-purpose flour
1 (14 ounce) can chicken broth
1 cup milk
1 tablespoon dry sherry

Preheat oven to 450 degrees F (230 degrees C). Place the cauliflower in a small roasting pan. Drizzle with oil and season with nutmeg, garlic powder, salt, and pepper; toss to coat.

Roast the cauliflower in the preheated oven stirring every 10 minutes until golden brown and tender, 30 to 40 minutes. Remove from the oven and set aside.

Melt the butter in a large saucepan over medium heat. Add the chopped onion and cook and stir until lightly golden brown, about 10 minutes.

Sprinkle the flour over the onions and stir to coat. Slowly pour the chicken broth and milk into the pan. Mix with a wire whisk until all of the flour is dissolved. Bring to a boil while stirring continuously until it thickens, then reduce heat to low. Stir in the sherry and the roasted cauliflower. Serve as is, or blend half and recombine with the rest of the soup for a thicker consistency.

Wait a little bit for it to cool down before enjoying. If you’re a big fan of cheeses, now is a good time to top your bowl with some fresh cheddar cheese!


Michael Wood, CSCS
Chief Fitness Officer, Koko FitClub

About Michael Wood, Chief Fitness Officer
Michael Wood, CSCS, is Chief Fitness Officer at Koko FitClub, driving the development of integrated strength and cardio training and nutrition programs for Koko members nationwide. A nationally acclaimed fitness expert, Michael has conducted research as a Senior Exercise Physiologist at the Nutrition, Exercise Physiology and Sarcopenia Laboratory at the Research Center on Aging at Tufts University, and has lectured at Boston University and the University of Connecticut. He has been named Boston Magazine’s “Best of Boston” Personal Trainer, and made the Men’s Journal “Dream Team” list of the nine best trainers in the U.S. Michael and his family live in North Attleboro, MA.


*We are not certified nutritionists and make no claims to the contrary. Each individual’s dietary needs and restrictions are unique to the individual. Recipes listed are suggestions and not recommendations. You are ultimately responsible for all decisions pertaining to your health, in regards to diet, allergy awareness, and food preparations.*

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s