Cauliflower: 200 g (1/2 medium head, chopped), Leeks: 60 g (1 small, white and light green parts, sliced), Potato: 150 g (1 medium, diced), Onion: 50 g (1 small, diced), Garlic: 3 g (1 clove, minced), Water: 400 ml (1 3/4 cups), Greek yogurt (low-fat): 60 g (1/4 cup), Olive oil: 10 ml (2 tsp), Thyme: 1 g (1 tsp, fresh, chopped), Nutmeg: 1 g (1/4 tsp, ground), Pumpkin seeds: 10 g (2 tsp), Chives: 5 g (1 tbsp, fresh, chopped), Whole grain crackers: 15 g (3 small), Salt and black pepper: to taste
1. Heat 10ml olive oil in a large pot over medium heat. Add 50g diced onion and 60g sliced leeks. Cook for 5-7 minutes until softened. 2. Add 6g minced garlic and cook for 30 seconds until fragrant. 3. Add 200g chopped cauliflower, 150g diced potato, 1g chopped thyme, 1g ground nutmeg, salt and black pepper. Cook for 2 minutes. 4. Add 400ml water. Bring to a boil, then reduce heat and simmer, covered, for 15-20 minutes until vegetables are very tender. 5. Using an immersion blender (or working in batches with a regular blender), puree soup until smooth. 6. Stir in 60g Greek yogurt. 7. Serve garnished with 15g pumpkin seeds, 5g chopped chives, and 15g whole grain crackers on the side.
Creamy Cauliflower & Leek Soup with Pumpkin Seeds is a comforting, nutrient-rich meal designed to support your well-being through menopause. Cauliflower and leeks are packed with vitamin C, folate, and fibre, supporting immune health, digestion, and skin vitality. Potato adds potassium and complex carbohydrates for steady energy, while Greek yogurt brings a creamy texture with extra protein and calcium for bone strength. Pumpkin seeds are a powerhouse of magnesium, zinc, and healthy fats, which help support mood, bone health, and hormone balance. Olive oil delivers heart-healthy monounsaturated fats, and fresh herbs like thyme and chives add antioxidants and flavour. Whole grain crackers on the side provide extra fibre and crunch, making this meal both satisfying and nourishing. This bowl is thoughtfully balanced to promote bone health, hormonal harmony, and overall vitality through every stage of menopause.
HerNutrea provides science-backed guidance and community support. Please note that our content is for educational purposes and does not replace professional medical advice. For any health concerns or questions, please consult your healthcare provider.
