Velvety Cauliflower and Salmon Purée Soup
A soothing, completely smooth soup blended with tender cooked salmon and rich cauliflower purée. High in protein, low in carbs, and completely free of solid chunks or seeds for comfortable post-dental care.
Prep
5 min
Cook
12 min
Total
20 min
Makes
4 servings
Created together. Shared with you.
Made by Jeny + Lila
Jeny created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthEveryday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
12 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Blender · Saucepan
Time saver
Portion leftover purée into airtight containers in the refrigerator for up to 3 days, rewarming gently over low heat.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Place a medium saucepan over medium heat…
- 01
Place a medium saucepan over medium heat…
Place a medium saucepan over medium heat at 350°F (175°C) and add the chicken bone broth and cauliflower.
Tap card to mark done - 02
Cover with a lid and simmer for…
Cover with a lid and simmer for 10 to 12 minutes until the cauliflower is fork-tender and completely soft.
Look for: the cauliflower is fork-tender and completely soft
Tap card to mark done - 03
Turn off the heat and stir in…
Turn off the heat and stir in the cooked salmon, heavy cream, cream cheese, and butter until melted.
Look for: melted
Tap card to mark done - 04
Transfer the warm mixture into a high-speed…
Transfer the warm mixture into a high-speed blender or use an immersion blender directly in the pot.
Tap card to mark done - 05
Blend on high speed for 1 to…
Blend on high speed for 1 to 2 minutes until completely smooth, silky, and free of any solid pieces or chunks.
Look for: completely smooth, silky, and free of any solid pieces or chunks
Tap card to mark done - 06
Taste and adjust seasoning gently
Taste and adjust seasoning gently, ensuring no hard salt flakes or coarse spices are present.
Tap card to mark done - 07
Pour into bowls
Pour into bowls, let cool slightly until lukewarm to prevent mouth irritation, and serve.
Look for: lukewarm to prevent mouth irritation, and serve
Tap card to mark done
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