Creamy Roasted Cauliflower Soup

This roasted cauliflower soup is an excellent choice for both the luteal and menstrual phases because it provides essential nutrients that support hormonal balance and overall well-being during these times. Cauliflower is rich in fiber and antioxidants, aiding digestion and estrogen metabolism—important in the luteal phase when bloating and hormone fluctuations occur. Avocado oil and almonds provide healthy fats and vitamin E, which help reduce inflammation and support progesterone production. The mineral salt replenishes electrolytes, which is especially beneficial during menstruation when the body loses minerals. chicken or vegetable broth helps with hydration and provides comforting warmth, while garlic and onions offer immune-boosting properties, important when energy levels dip. Lastly, butter and nutmegadd grounding warmth, and lemon juice provides a touch of vitamin C to enhance iron absorption, which is crucial during menstruation. For extra needed carbohydrates, particularly in the luteal phase, pairing this soup with a slice of sourdough bread is a great way to support stable blood sugar and energy levels while also providing gut-friendly prebiotics to aid digestion. This nourishing, warming meal is gentle on digestion and ideal for both phases.

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INGREDIENTS

Makes 4-6 servings

• 1 large head cauliflower (about 2 pounds), cut into bite-size florets

• 4 tablespoons avocado oil, divided

• Fine mineral salt

• 1 medium red onion, chopped

• 2 cloves garlic, pressed or minced

• 4 cups (32 ounces) of chicken or vegetable broth

• ¼ cup sliced almonds

• 2 tablespoons unsalted butter (or vegan butter)

• 1 teaspoon lemon juice, or more if needed

• Pinch of ground nutmeg

• 2 tablespoons finely chopped fresh flat-leaf parsley, for garnish

INSTRUCTIONS

1. Preheat the oven to 425°F.  

2. On a large rimmed baking sheet, toss the cauliflower with 2 tablespoons of avocado oil until evenly coated. Arrange in a single layer and sprinkle with mineral salt. Roast for 25 to 35 minutes, tossing halfway, until tender and caramelized on the edges. Leave the oven on.  

3. Meanwhile, in a Dutch oven or soup pot, warm 1 tablespoon of avocado oil over medium heat until shimmering. Add the onion and ¾ teaspoon mineral salt. Cook, stirring occasionally, until the onion is softened and turning translucent, about 5 to 7 minutes.  

4. Add the garlic and cook, stirring constantly, until fragrant, about 30 seconds. Pour in the broth. Reserve 4 of the prettiest roasted cauliflower florets for garnish, then transfer the remaining cauliflower to the pot. Increase heat to medium-high and bring to a simmer, then reduce the heat to maintain a gentle simmer. Cook for 20 minutes, stirring occasionally, to let the flavors meld.  

5. Meanwhile, on the baking sheet, spread out the sliced almonds. Drizzle with the remaining 1 tablespoon avocado oil, toss lightly, and sprinkle with a pinch of mineral salt. Toast in the oven for 7 to 8 minutes, tossing halfway, until golden and fragrant.  

6. Once the soup is done cooking, remove the pot from heat and let it cool for a few minutes. Carefully transfer the hot soup to a blender, working in batches if necessary (do not fill past the maximum fill line to prevent overflow).  

7. Add the butter and blend until smooth. Add the lemon juice and nutmeg, then blend again. Taste and adjust seasoning if needed, adding more salt or lemon juice for extra flavor. Blend once more to combine.  

8. Serve hot, topped with a reserved roasted cauliflower floret, toasted almonds, and a sprinkle of parsley. Enjoy with a slice of sourdough bread for extra nourishment, especially during the luteal phase.  

RECIPE NOTES/TIPS

Topping suggestions for this recipe!

Luteal Phase (Progesterone Support, Reducing Inflammation, Blood Sugar Stability)

• Toasted pumpkin seeds – Rich in magnesium and zinc to support progesterone production and reduce PMS symptoms.

• Crushed walnuts or sliced almonds (already in the recipe!) – Provide vitamin E and healthy fats to reduce inflammation and balance hormones.

• Crumbled goat cheese or feta – A great source of calcium and healthy fats for hormone support.

• Sautéed kale or spinach – Adds iron and fiber to help with digestion and nutrient absorption.

• Drizzle of tahini – Packed with healthy fats and calcium to support hormone function and reduce bloating.

Menstrual Phase (Iron Replenishment, Hydration, Blood Building)

• Toasted sesame seeds – High in iron, zinc, and calcium to replenish minerals lost during menstruation.

• Hemp seeds – Provide plant-based protein and omega-3s to reduce inflammation and aid recovery.

• Crumbled nori or dulse flakes – Adds natural iodine and iron to support thyroid function and blood production.

• Caramelized onions – Adds a rich, slightly sweet depth of flavor while supporting digestion and providing sulfur compounds for detoxification.

• Drizzle of extra melted butter or ghee – Provides nourishing fats to support energy levels and ease cramping.