Healthy White Sauce Alternative (White Beans and Cauliflower)

I have made some soup dishes with White beans and vegetables. I found them both on this site.

1. Carrot Ginger White Bean Soup (delicious!)

2. Broccoli and White Bean Soup (With Homemade 12 Bean Burgers and Better Black Bean & Mushroom Burgers is

What if I tried to make a white soup just like the recipes above, using cauliflower and white beans? After finding some good music, QueenEarth performs ”Super Model” @ Across Words 2011, here is what I tried:



IMG 21731 300x219   Healthy White Sauce Alternative (White Beans and Cauliflower)
White beans, cooked, drained, and rinsed.


  • 1 head cauliflower
  • I bag of white cannellini beans (cooked and boiled)
  • 2 tablespoons extra-virgin olive oil
  • 1 leek, diced
  • 4-5 garlic cloves, thinly sliced
  • 2 cups chicken stock (substitute with vegetable stock)
  • 2 cups water
  • Kosher salt and freshly ground black pepper
  • oregano
  • basil
  • crushed red pepper
  • 1 cup almond milk


  1. Steam cauliflower  florets and stems until tender. Let cool slightly.
  2. Heat oil in a medium pot over medium heat. Saute leek and garlic until translucent, about 6 minutes.
  3. Add cauliflower, beans, and liquid
  4. Puree cauliflower in batches in a blender until smooth. IMG 21841 300x225   Healthy White Sauce Alternative (White Beans and Cauliflower)
  5. After the food processor, I put my mixture back into a large soup pot.
  6. Add salt, pepper, crushed red pepper and herbs and season to taste.
  7. Add almond milk
  8. Simmer 15 minutes and serve.  I have a theory that I can “mute” this sauce by taking out the herbs. In large batches, I can easily store my white sauce, and use it as a substitute. I could do a curry variety, stick with the Italian version, or use it as a gravy. I’ll be posting my concoctions, but here is what I’m imagining:

Seafood Alfredo?
Warm Caesar Dressing Over Leafy Greens?
Replacing Cheese in Lasagna (A friend at the farmer’s mentioned that he adds white beans to his lasagna to get more protein)?
Instead of mayonnaise in cold summer salad?
As a sauce over homemade Egg Foo Young instead of gravy?

IMG 21721 231x300   Healthy White Sauce Alternative (White Beans and Cauliflower)


I don’t know what will happen, but the feel free to try and add your thoughts and creations!




June 14, 2011
Food, Recipe


Garlic, Ginger, Leek: The Trifecta of Awesomeness


Any time you’re about to make a stir fry or curry, indian food or the like, start here.

These three ingredients have a permanent and integral role in my kitchen, and for good reason: they make food delicious.

Fresh garlic (much more flavorful than pre-diced or powder)

Fresh ginger (so good!)

Leek (because I won’t go near onion and everyone can agree leek tastes delicious)

IMG 1096 300x244   Garlic, Ginger, Leek: The Trifecta of Awesomeness

Trifecta of awesomeness: Garlic, Ginger, Leek

Need more convincing?

Garlic has many health properties, but here’s something you might not have known (I didn’t, until just now):

Don’t throw your chopped garlic directly into the pan immediately after dicing! Allowing the crushed or chopped garlic to sit at room temperature for about 15 minutes, you will maximize the health benefits.  This triggers an enzyme reaction that boosts the healthy compounds in garlic.

  • Garlic is a powerful antibiotic and is effective against toxic bacteria, viruses, and fungus.
  • Garlic is good for your heart: lowering blood pressure and decreasing LDL (bad) cholesterol
  • Garlic has antioxidant properties
  • Garlic promotes bile production to help reduce levels of fat in the liver.
  • Garlic helps ward off coughs and colds.
  • Garlic has high cancer-prevention properties. Meat cooked until blackened can produce carcinogenic (cancer producing) chemicals and research has recently discovered that when meat is cooked with garlic this effect is limited.
  • Garlic is a decongestant and expectorant. It is a surprisingly good source of vitamins C, B6 and the minerals selenium and manganese

.. I could go on.  But on to GINGER



When buying fresh ginger, seek out heavy pieces with a plump, smooth, somewhat shiny skin.  Wrinkled or cracked skin indicates that the ginger is drying and past its prime.

Storing ginger: Fresh ginger will get moldy fairly quickly in the refrigerator. You can wrap it (unpeeled) in a paper towel, put it in a plastic bag, and store it in the refrigerator for up to 3 weeks. Or store it at room temperature like you would potatoes.  You can even eat the buds that sprout off fresh ginger (I haven’t tried this..).  You can also freeze your ginger though some people think that changes the flavor.  I frequently buy ginger in bulk and freeze it in meal-sized portions.  One suggestion is to store your ginger in dry sherry or Madeira wine in the fridge.  It will last up to 3 months this way and the little flavor you lose will be gained when you realize you have ginger-flavored wine to use in stir fries, salad dressings, and sauces…

  • Ginger’s carminative effect that helps break up and expel intestinal gas makes it a remedy for nausea, motion sickness, morning sickness and general stomach upset.
  • Ginger helps stimulate digestion and circulation
  • Ginger has been shown to help prevent certain forms of cancer
  • Ginger has anti-inflammatory properties and is a powerful natural painkiller.



How to buy leeks: the younger the leek, the more tender the flavor.  Select leeks with a clean white slender bulb, at least two to three inches of white, and firm, tightly-rolled dark green tops. The base should be at least 1/2 inch in diameter, although most are much larger, usually 1-1/2 to 2-1/2 inches. If the bottom of the leek is slightly bulbous, it is too mature.

Store leeks wrapped in plastic in your refrigerator, as the aroma they exude can be absorbed by other items in your fridge.  They will last anywhere from 5 days to 2 weeks.

Leeks can be substituted for onions in most dishes.

To cook leeks, slice off the root and use the tender white portion.  The darker green the portion of leek, the tougher it will be.  You can however peel off outer layers as you get towards the stalk and find light green portions of leek suitable to use.  Some people use the whole stalk though in those cases it’s best to use it to flavor a broth, but remove it before eating.

  • Leeks are a good source of dietary fiber, folic acid, calcium, potassium, and vitamin C.
  • Leeks are easier to digest than onions, and have laxative, antiseptic, diuretic, and anti-arthritic properties.
  • Leeks have been shown to have some anti-cancer properties


April 22, 2011
Food, General