Healthy Filling Meals: Creamy Cauliflower.

Eat to Lose Weight: Creamy Cauliflower Puree. Healthy Filling Meals Series

One of the objectives of my "Healthy Filling Meals Series" is to create simple, easy, fast, weight management friendly and healthy recipes that help you lose weight and work well with my "Eat to Lose Weight" philosophy.  

This creamy cauliflower puree tastes more like potatoes, which makes it perfect for everybody, specially for your kids if they don't like cauliflower.

I always use a similar basic formula for all my creamy purees, so I use that formula for this one as well. I don't use any potato or flour to reduce the amount of carbs in it so you can have a healthy dinner for weight loss.

It is also low in Glycemic Index and Glycemic Load (do you want to learn why those concepts are so important to lose weight?) , so if you respect the healthy portion sizes you can have a perfect lunch or dinner for you healthy eating plan to lose weight.

Let me share with you a very simple and easy way to treat yourself to a tasty homemade and, most importantly, weight friendly bowl of creamy cauliflower puree.


  • 1 cauliflower
  • 1 onion
  • 1-2 leeks (frozen will also do)
  • 1 tbs butter
  • 1 tbs olive oil
  • chicken broth (organic, if possible)
  • 1-2 cups milk, 1% (organic, if possible)
  • nutmeg
  • 1 cup grated cheese

To Serve with:

  • sour cream
  • black pepper
  • celery flakes
  • parsley


Dice the onion, cut the leek in rings. Cut the cauliflower in medium pieces.


  1. In a pot, preheat the butter and olive oil on medium heat.
  2. Add the onion and leek, and stir-fry until really golden.
  3. Add the cauliflower pieces.
  4. Add 1 to 2 cups of milk (depending on how much you love milk and the size of the cauliflower), and chicken broth until covering the cauliflower.
  5. Add some nutmeg to taste.
  6. Bring it to boil and cook for about 20 min (until tender).
  7. Take the pot off the stove and add 1 cup of grated cheese.
  8. Blend it all together using your preferred food processor.
  9. Serve with more grated cheese, sour cream, black pepperparsley and celery flakes (optional) to taste.

Get this recipe as a one page PDF to print out for your cook book:

Paper cook books rule! Did you say "Pinterest"? Haha. Tell me honestly, how many recipes that you've pinned you've ever cooked?

Over to You!

What is your favorite food? Any favorite recipes you'd like to share?

Leave me a comment or ask me anything!

I'd love to hear from you!

About the Author

Arantxa Mateo

Arantxa is a trained biologist, nutrition specialist and weight management coach. Born in Spain, she spent 5 years in Australia before moving to the US. Her motto is "Food is a pleasure. Nobody deserves to be on a diet."

Find out more about Arantxa and 32 Mondays >>

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Comments: 1
  • #1

    Palmer Piggott (Wednesday, 01 February 2017 15:40)

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