W e may not think about our bones and joints because we can’t see them, but our skeleton and connective tissue quite literally hold us together! As we age, daily life—not to mention gravity—takes a toll on our bones and joints. While many of us don’t think about the structural health of our bodies until it’s too late—we sprain an ankle, or worse, break something—it’s critical to take care of our foundation so that we maintain a vibrant, healthy shape and good posture as we age. This chapter focuses on foods that increase your intake of calcium and antioxidants, as well as vitamin D and other nutrients that help keep your bones and joints healthy and strong.
Bones reinforce your body and allow movement. They protect your brain, heart, and other organs from injury. Although we think of bones as hard and brittle, bone matter is actually living, growing tissue. Bones have cells that are continually renewed and grow stronger with a healthy diet. Bones are made primarily of calcium and collagen, which make them strong and flexible.
Until the age of 30, we build up calcium in our bones efficiently. After that, we stop adding new bone tissue—which eventually leaves many women over the age of 50 at risk for osteoporosis. The worst thing about weak bones isn’t just bad posture, either. One in five people with a hip fracture dies within a year of the injury. One in three adults who fracture a hip stays in a nursing home for a year or more after the injury. The really scary part is that most people don’t realize they have deteriorated bones until one breaks. At this point, it is difficult to strengthen your bones again.
The amount of calcium in your bones is the gauge of how strong they are. Your muscles and nerves require calcium and phosphorus, and if you don’t consume enough, your body will take these minerals from your bones. In fact, calcium is deposited and withdrawn from your bones every day! However, eating the right foods will help you maintain the bone tissue you have and keep you standing strong and healthy for years to come.
• Consume calcium, which is found in foods like milk, leafy green vegetables, and soybeans.
• Make sure you get enough vitamin D, either from foods, limited sun exposure, or supplements, because vitamin D helps your body absorb calcium.
• Stay active! Walking, especially uphill (whether hiking or climbing stairs), helps strengthen your bones.
Inflammation is part of the body’s immune response. White blood cells release chemicals into the blood to protect your body from harmful substances. This chemical release increases the bloodflow to the injured or infected area and causes warmth and redness. When fluid leaks into the tissues, swelling occurs. This affects your bones and joints because increased amounts of cells and inflammatory substances within the joint cause irritation, swelling of the joint lining, and wearing down of the cartilage that cushions the ends of your bones.
Joint swelling is typical with various types of arthritis, infections, and injuries. A swollen joint is a symptom of the following conditions.
OSTEOARTHRITIS is the “wear-and-tear” arthritis that happens with age or injury. There is a wearing down of the cartilage that cushions the ends of the bones. Swelling occurs in joints that support weight over a lifetime, such as knees, hips, feet, and the spine.
RHEUMATOID ARTHRITIS is an inflammatory arthritis that can happen at any age. It causes painful, stiff, and swollen joints.
We can’t heal without inflammation, but when it is severe, it can actually damage the body. Chronic inflammation is the cause of many diseases, including cancer, obesity, and heart disease. Many foods contain nutrients that reduce inflammation, such as phytochemicals, which are natural chemicals found in plant foods. Spices in particular have been found to be effective at suppressing the inflammatory response. A few of these anti-inflammatory spices are cloves, ginger, rosemary, and turmeric, but the top 10 are highlighted on the following page. Shiitake mushrooms also contain compounds with the ability to suppress inflammation, such as ergothioneine, which prevents oxidative stress. Many inflammatory diseases begin in your gut, due to an imbalanced microbiome. Fermented foods such as kefir, kimchi, miso, tempeh, pickles, sauerkraut, olives, and other fermented vegetables will help replenish your gut’s beneficial bacteria. Try our Cinnamon Cherry Smoothie for a kick of cherry and turmeric, a double duty combo that fights inflammation.
A study published in the Journal of Medicinal Foods found a direct correlation between the antioxidant content of herb and spice extracts and their ability to prevent heart disease and premature aging. Cloves were ranked as the most potent of 24 common herbs and spices. The following were the top 10 most potent anti-inflammatory herbs and spices.
1. Cloves
2. Cinnamon
3. Jamaican allspice
4. Apple pie spice
5. Oregano
6. Pumpkin pie spice
7. Marjoram
8. Sage
9. Thyme
10. Gourmet Italian spice
Osteoporosis is a disease in which your bones lose minerals (like calcium) and become so porous and weak as a result that they become frail and more likely to break from a minor injury. The most common bones broken due to osteoporosis are the hips, spine, and wrist. The best way to keep bones strong is by consuming enough calcium and vitamin D.
The good news is that many foods contain the calcium, vitamin D, magnesium, and vitamin C that are critical for bone health.
Dairy products, like milk, Greek yogurt, and hard cheeses, are excellent sources of vitamin D and calcium, which actually work together to maximize absorption in your body. If you don’t eat dairy, you can definitely get your calcium intake through vegetables such as collard greens, turnip greens, kale, okra, Chinese cabbage, dandelion greens, mustard greens, and broccoli.
Magnesium is a mineral that also plays an important role in maintaining healthy bones. It supports increased bone density and prevents the onset of osteoporosis. Magnesium is found in spinach, beet greens, okra, tomato products, artichokes, plantains, potatoes, sweet potatoes, collard greens, and raisins. Potassium is another mineral that may also be beneficial for strengthening bones. It’s found in raisins, potatoes, spinach, sweet potatoes, papaya, oranges, orange juice, bananas, plantains, and prunes.
• Family history: Heredity is one of the top risk factors for osteoporosis. If your parents or grandparents had signs of osteoporosis (such as a fractured hip after a minor fall), you may be at greater risk.
• Gender: Women more than 50 years old have the highest risk of getting osteoporosis. Women are four times more likely than men to develop it due to their thinner bones and longer life spans.
• Age: Bone mass begins to decline after age 30.
• Ethnicity: Caucasian and Asian women are more likely to develop osteoporosis.
• Bone structure and body weight: Petite and thin women have an increased risk of developing osteoporosis because they have less bone to lose than women who weigh more and have larger frames.
• Cigarette smoking: Smoking puts you at higher risk of having osteoporosis and fractures.
• Certain diseases: Some diseases, such as rheumatoid arthritis, increase osteoporosis risk.
• Certain medications: Some medications, such as prednisone, increase your osteoporosis risk.
Vitamin C is also beneficial for osteoporosis. Antioxidants ward off oxidative stress, therefore protecting against inflammation. Inflammation leads to bone destruction, which takes calcium away from the bones. Vitamin C helps slow that destruction. Foods high in vitamin C are red bell peppers, green bell peppers, oranges, grapefruits, broccoli, strawberries, Brussels sprouts, papaya, and pineapples.
Osteoarthritis is the most common form of arthritis. It occurs when the protective cartilage on the ends of our bones wears down as we age. Osteoarthritis can damage any joint in your body; however, it typically affects joints in your hands, knees, hips, and spine. Antioxidants found in fruits and veggies like apples, onions, shallots, and strawberries reduce joint inflammation and pain. Omega-3 fatty acids also ease joint pain and reduce morning stiffness.
In addition, a compound in olive oil called oleocanthal helps prevent inflammation, and vitamin C is beneficial for osteoarthritis because it helps build collagen and connective tissue. Excellent sources of vitamin C are citrus fruits, red bell peppers, strawberries, broccoli, cabbage, and kale. It’s never too early to start thinking about your bones and joints. In fact, adding these vitamin-rich foods to your diet now might mean you’ll never have to think about it!
While beans contain calcium, magnesium, fiber, and other nutrients, they are also high in substances called phytates. Phytates interfere with your body’s ability to absorb the calcium that is contained in beans. You can reduce the phytate level by soaking dried beans in water for several hours and then cooking them in fresh water.
• Apples, onions, shallots, and strawberries reduce joint inflammation and pain.
• Citrus fruits, red bell peppers, strawberries, broccoli, cabbage, and kale contain vitamin C to build connective tissue.
• Collard greens, turnip greens, kale, okra, Chinese cabbage, dandelion greens, mustard greens, broccoli, and yogurt contain calcium.
• Mushrooms contain compounds with the ability to suppress inflammation.
• Cinnamon, cloves, ginger, rosemary, and turmeric are anti-inflammatory spices.
When you think collagen, you might think of that stuff they put in face cream to reduce wrinkles. But the truth is, collagen and collagen-boosting foods are great for your bones and connective tissue. That’s because bones are made up of mineralized substances and collagen fibers. As we age, we start to lose bone density, so it’s important to eat the right foods to maintain healthy bones.
It’s never too early to start thinking about your bones and joints. Be sure to eat plenty of collagen-rich foods like artichokes (see our Adios, Arthritis Soup ) and dark leafy greens as well as our superstar foods for bones and joints listed above.
When you think of ginger, you might think of holiday gingerbread men or those spicy slices that come on the side of your sushi order. The truth is, ginger can be used in an abundance of recipes, from soups and smoothies to tea to chicken and beef dishes. We call it a “worldly favorite” because ginger is used all over the globe and has been since ancient times. The ancient Chinese, Indians, Arabs, and Greco-Romans were known to use ginger. It has an incredible spicy taste, but also medicinal qualities such as helping with nausea, pain, and inflammation. Ginger’s anti-inflammatory properties help eliminate arthritis symptoms and boost bone health. In this chapter, we added an amazing Ginger Citrus Smoothie for you and your body to enjoy.
Add 4 to 6 thin slices of peeled fresh ginger, lemon juice, and honey to a boiling mug of water for a delicious tea that helps with inflammation and nausea. It’s also lovely on a snow day as a healthy alternative to hot chocolate!
So why do we love ginger so much? It’s because we love foods that taste great while also helping our bodies maintain good health. Ginger is super low calorie but is packed with nutrients to keep us healthy. You should consider eating ginger if you have an upset stomach, if you’re experiencing inflammation or arthritis, or have morning sickness.
ANTI-INFLAMMATORY PUNCH
While we’re on the subject, ginger is great for fighting inflammation. It contains compounds called gingerols, which help relieve pain for people with arthritis, therefore improving mobility. A study published by Life Sciences found that ginger is loaded with compounds that fight free radicals, which can cause painful inflammation of joints and bones. If you’re experiencing joint pain, try spicing up your regular diet with fresh ginger.
STRONGER BONES
Ginger is a natural bone strengthener, according to a study conducted at the University of Miami. Researchers found that taking a regular ginger supplement promoted bone density and reduced inflammation. You don’t have to take a supplement to see the effects; just start sipping one of our ginger-packed smoothies or soups on a regular basis.
OTHER SUPER BENEFITS
If you experience frequent nausea, ginger is your new best friend! A study done in the British Medical Journal found that ginger is more effective than dimenhydrinate (Dramamine) in reducing motion sickness. That’s because ginger aids in digestion andsoothes painful stomachaches.
Research presented at the Frontiers in Cancer Prevention Research, a huge meeting where cancer experts met in Phoenix in 2003, suggested that gingerols—the main ingredient in ginger—may inhibit the growth of colorectal cancer cells. Don’t have cancer? Why not go ahead and prevent it? There are already so many other benefits to eating ginger, and it tastes amazing!
You’ll commonly find fresh ginger alongside sushi. It’s the finely sliced pink condiment that accompanies wasabi, the spicy green one. More than just a pretty garnish, it adds a burst of flavor that makes its health wonders truly delicious!
MAKES 2 SERVINGS
The fresh kiwi and berries in this delicious bowl are high in vitamin C, which is beneficial for osteoarthritis because it helps build collagen and connective tissue. Throw in the mineral-rich spinach and the avocado, which contains antioxidants such as vitamin C and vitamin E, and you have a delicious combo that helps fight inflammation and lets you start your day off right!
1 avocado
1 cup spinach
1 cup unsweetened almond milk
1 teaspoon agave nectar or honey
TOPPINGS
1 kiwifruit, sliced
½ cup berries
2 tablespoons chia seeds
1 tablespoon chopped nuts
In a blender, combine the avocado, spinach, almond milk, and agave nectar or honey. Blend until the desired consistency is reached. Pour the smoothie into a bowl and top with the kiwi, berries, chia seeds, and nuts.
Per serving: 611 calories, 43 g fat (5 g saturated fat), 56 g carbohydrates, 21 g sugar, 215 mg sodium, 27 g fiber, 12 g protein
Nuts—such as almonds, walnuts, and cashews—contain omega-3 fatty acids that ease joint pain and reduce morning stiffness.
MAKES 1 SERVING
Grapefruit not only has a refreshing, wake-me-up scent, it also contains vitamin C, which helps protect against oxidative stress and inflammation. Blend up this sweet-tart combo for a strong start to your day.
1 pink grapefruit, peeled and segmented
1 frozen banana
1 cup unsweetened almond milk
½ cup frozen strawberries
In a blender, combine the grapefruit, banana, almond milk, and strawberries. Blend until the desired consistency is reached. Enjoy!
Per serving: 277 calories, 4 g fat (0 g saturated fat), 63 g carbohydrates, 41 g sugar, 183 mg sodium, 9 g fiber, 5 g protein
MAKES 1 SERVING
Cherries get their color from plant chemicals called anthocyanins. Several studies have shown that cherries and cherry juice reduce inflammation. Plus the spinach in this smoothie is high in calcium, potassium, and magnesium, which all help keep your bones and joints strong and supple.
1 cup frozen cherries
1 cup coconut water
1 cup spinach
1 banana
1 tablespoon chia seeds
½ teaspoon ground turmeric
¼ teaspoon ground cinnamon
In a blender, combine the cherries, coconut water, spinach, banana, chia seeds, turmeric, and cinnamon. Blend until the desired consistency is reached and enjoy!
Per serving: 301 calories, 4 g fat (1 g saturated fat), 64 g carbohydrates, 39 g sugar, 270 mg sodium, 13 g fiber, 6 g protein
Chia seeds form a thick gel when soaked in water for about 30 minutes. This gel forms in the stomach when you eat chia seeds and slows the breakdown of carbohydrates into sugar! This means your blood sugars do not spike and you stay fuller longer.
MAKES 1 SERVING
This yummy tropical combination ensures you’ll start the day feeling like you’re on the beach! The vitamin C in the mango and anti-inflammatory properties of turmeric and cinnamon combine to protect your bones and joints from weakness and pain.
1 cup unsweetened coconut milk
½ teaspoon ground turmeric
½ cup frozen mango chunks
⅓ teaspoon ground cinnamon
1 tablespoon unsweetened shredded coconut
In a blender, combine the coconut milk, turmeric, mango, cinnamon, and coconut. Blend until smooth and creamy. Enjoy!
Per serving: 150 calories, 8 g fat (8 g saturated fat), 20 g carbohydrates, 14 g sugar, 17 mg sodium, 4 g fiber, 2 g protein
You can make homemade coconut milk form shredded coconut! Here’s how.
4 cups water
2 cups unsweetened shredded coconut
1. In a medium pot over medium-high heat or in the microwave oven, heat the water until hot but not boiling.
2. Put the coconut in a blender and add the hot water.
3. Blend on high for 3 to 5 minutes, until thick and creamy.
4. Place a piece of cheesecloth or a fine-mesh strainer over a large bowl. Pour the coconut mixture through the cloth or strainer, straining out the solid pieces. The liquid in the bowl is coconut milk. (If using cheesecloth, squeeze out the extra milk before throwing out the solid pieces of coconut.)
5. Drink immediately or store in the fridge for up to 3 days. Shake before using, as the “cream” or “fat” of the coconut milk will rise to the top.
MAKES 1 SERVING
This zesty smoothie combines vitamin C–rich citrus fruit with the special spices turmeric and ginger, found to be effective at suppressing the inflammatory response. Blend up and drink with the confidence that you’re helping your body stay strong and pain free all day.
1 cup fresh, frozen, or canned diced pineapple
1 cup coconut water Juice of 2 oranges
½ large cucumber, * peeled and chopped
½ teaspoon ground turmeric
2" piece fresh ginger, peeled
In a blender, combine the pineapple, coconut water, orange juice, cucumber, turmeric, and ginger. Blend until the desired consistency is reached and enjoy!
Per serving: 228 calories, 1 g fat (0.5 g saturated fat), 55 g carbohydrates, 43 g sugar, 51 mg sodium, 4 g fiber, 4 g protein
* Cucumbers can be used to freshen your breath! Place a cucumber slice on the roof of your mouth to kill odor-causing bacteria.
MAKES 4 SERVINGS
Sweet potatoes and carrots are high in antioxidants that reduce inflammation and pain. Simmer and blend this recipe with creamy Greek yogurt for a sweet-savory soup that suppresses bone loss and keeps you satisfied.
1 tablespoon olive oil
2 large carrots, chopped
¾ cup chopped celery
½ cup chopped onion
1 teaspoon ground turmeric
1 clove garlic, minced
5 cups low-sodium vegetable broth
2 sweet potatoes, peeled and chopped
2 pears, peeled, cored, and chopped
½ teaspoon salt
2 tablespoons honey
1 tablespoon lemon juice
1 cup plain 2% Greek yogurt
1. In a large stockpot over medium heat, warm the oil. Cook the carrots, celery, and onion, stirring frequently, for 5 minutes, or until the onions are translucent.
2. Add the turmeric and garlic and cook for a minute or two longer, stirring. Stir in the broth, sweet potatoes, pears, and salt. Then add the honey. Simmer for 40 minutes, or until the vegetables are soft. Remove from the heat.
3. Allow the soup to cool slightly. Working in batches, puree in a blender (or use an immersion blender). Add more broth for a thinner soup.
4. Pour the blended soup back into the pot, add the lemon juice, and stir. Reheat the soup, then whisk in the yogurt until combined. Serve warm.
Per serving: 261 calories, 5 g fat (1.5 g saturated fat), 48 g carbohydrates, 26 g sugar, 563 mg sodium, 7 g fiber, 7 g protein
Garlic doesn’t just keep the vampires away. It has anti-inflammatory properties that protect against osteoarthritis too.
MAKES 4 SERVINGS
Vitamin C–rich artichokes help produce collagen, which is essential for the health of our bones and connective tissues. They are also high in magnesium, which enhances the uptake and absorption of calcium. Blend them with potatoes, which are loaded with potassium, and you’ve got a hearty soup that’s mega healthy too.
2 tablespoons olive oil
2 medium leeks, chopped
7 cloves garlic, chopped
2 cups low-sodium vegetable broth
2 cups water
1 package (10 ounces) frozen artichoke hearts, thawed
2 medium potatoes, peeled and chopped
4 sprigs fresh thyme
2 teaspoons lemon juice
Salt and ground black pepper
1. In a large stockpot over medium heat, warm the oil. Add the leeks and garlic and cook, stirring frequently, for 5 minutes, or until the leeks are softened.
2. Add the broth, water, artichokes, potatoes, and thyme. Cover and bring to a boil. Simmer, partially covered, for 25 minutes, or until the potatoes are tender.
3. Let the soup cool slightly, then remove the thyme sprigs. Transfer the soup to a blender and blend until smooth, working in batches if necessary.
4. Return the soup to the pot and stir in the lemon juice. Reheat. Add salt and pepper to taste before serving.
Per serving: 214 calories, 8 g fat (1 g saturated fat), 33 g carbohydrates, 5 g sugar, 149 mg sodium, 7 g fiber, 5 g protein
* Lemon juice can freshen your fridge and cutting boards. Take a cotton ball or sponge, dampen it with lemon juice, and leave it in the fridge for several hours to absorb odors. Get rid of your cutting board’s odors and sanitize it at the same time by rubbing the cut side of half a lemon all over the board.
MAKES 4 SERVINGS
The superpower in this soup comes from broccoli and kale—excellent sources of calcium and vitamin C, both critical for bone and joint health. Prepare this in advance and add a cup to your meals during the week for an extra boost of bone strength and overall health!
1 tablespoon olive oil
1 leek, sliced
3 cloves garlic, crushed
½ head broccoli, chopped
4 leaves kale, chopped
1 zucchini, chopped
2 cups fresh or frozen peas
3 cups low-sodium vegetable broth
1 teaspoon dried parsley
1 teaspoon dried oregano
Salt and ground black pepper
1. In a large stockpot over medium heat, warm the oil. Cook the leek and garlic, stirring frequently, for 5 minutes, or until they are translucent.
2. Add the broccoli, kale, and zucchini and continue to cook, stirring, for 5 minutes. Add the peas and broth and bring to a boil.
3. Add the parsley, oregano, and salt and pepper to taste. Simmer for 10 minutes, or until the vegetables are soft.
4. Let the soup cool slightly, then blend using an immersion blender or stand blender. Reheat and serve warm.
Per serving: 154 calories, 4 g fat (1 g saturated fat), 23 g carbohydrates, 8 g sugar, 212 mg sodium, 7 g fiber, 7 g protein
* Consuming a cup of soup before meals can help with weight loss. It increases your satiety level and reduces hunger levels after meals. (You won’t be as ravenous and likely to binge on empty calories, either.) A cup of soup as a starter is also a great way to sneak in some extra veggies!
MAKES 4 SERVINGS
This rich, savory soup combines a wealth of healthy veggies that help to protect your bones and joints. Mushrooms contain compounds that suppress inflammation, such as ergothioneine, which prevents oxidative stress.
SOUP
1 tablespoon olive oil
1 onion, chopped
1 pound (2 cups) chopped button mushrooms
1 large tomato, chopped
2 pounds butternut squash, peeled and chopped
1 tablespoon dried oregano
1 tablespoon low-sodium seasoning, such as Mrs. Dash
1 teaspoon ground turmeric
6 cups low-sodium vegetable broth
2 pounds Brussels sprouts, trimmed and sliced
1 pound spinach
Fresh lemon juice (optional)
CASHEW CREAM SAUCE
1 cup cashews
1 cup unsweetened almond milk
1. To make the soup: In a large stockpot over medium heat, warm the oil. Cook the onion, stirring frequently, for 2 to 3 minutes. Add the mushrooms and continue to stir. Add the tomato.
2. Add the squash, oregano, low-sodium seasoning, and turmeric to the pot. Stir in the broth. Bring to a boil, then simmer for 5 minutes.
3. Add the Brussels sprouts, spinach, and water as needed to cover. Simmer for 10 minutes, or until the squash and sprouts are cooked through.
4. Let the soup cool slightly, then blend it in batches until smooth. Pour the blended soup back into the pot and reheat it.
5. To make the sauce: Meanwhile, combine the cashews and almond milk in a blender. Blend until smooth. Stir the sauce into the soup, and serve hot. If desired, squeeze a little lemon juice on top before serving.
Per serving: 484 calories, 18 g fat (3 g saturated fat), 69 g carbohydrates, 17 g sugar, 422 mg sodium, 19 g fiber, 23 g protein
* For easier prep, look for presliced vegetables like mushrooms and Brussels sprouts. Or chop your veggies and prepare the soup over the weekend and refrigerate it for a healthy meal or snack at the ready all week long.
MAKES 4 SERVINGS
Bone broth can help reduce joint pain and inflammation thanks to its chondroitin sulfates, glucosamine, and other compounds from the boiled-down bones. It can also act as an anti-inflammatory, thanks to its amino acids, and it contains high amounts of calcium and magnesium, which contribute to healthy bone formation. No wonder bone broth is so popular as a health remedy!
1 tablespoon olive oil
1 onion, chopped
3 medium cloves garlic, chopped
2 tablespoons peeled, sliced fresh ginger
1 teaspoon ground turmeric
3 cups bone broth *
2 cups sliced carrots
1 cup cubed sweet potato
⅔ cup unsweetened coconut milk
Salt and ground white pepper
1. In a large saucepan over medium heat, warm the oil. Cook the onion, stirring frequently, for 5 minutes, or until soft. Add the garlic and ginger and continue to cook, stirring, for another minute.
2. Stir in the turmeric. Add the broth, carrots, and sweet potato and simmer for about 20 minutes, until the vegetables are tender.
3. Add the coconut milk and remove the pan from the heat. Let the soup cool slightly, then blend it in batches until smooth. Add salt and pepper to taste.
4. Reheat the blended soup before serving.
Per serving: 161 calories, 6 g fat (2.5 g saturated fat), 22 g carbohydrates, 9 g sugar, 216 mg sodium, 4 g fiber, 5 g protein
* You can find ready-made bone broth at most health food stores or you can make your own.
MAKES 4 SERVINGS
Mushrooms are amazing vegetables—not only do they taste earthy and rich, they contain compounds with the ability to suppress inflammation, such as ergothioneine, which prevents oxidative stress. Blended here with the unmistakably delicious aroma of rosemary, they create a healthy, savory soup that keeps you feeling great!
8 ounces baby bella mushrooms, quartered
8 ounces (2 large) portobello mushrooms, sliced
6 ounces shiitake mushrooms, stemmed and sliced
2 tablespoons olive oil
2 tablespoons apple cider vinegar
4 sprigs fresh rosemary
Salt and ground black pepper
5 cups cauliflower florets
3 cups mushroom broth, divided
1. Preheat the oven to 425°F. In a large bowl, toss the mushrooms with the oil, vinegar, rosemary, and salt and pepper to taste.
2. Spread the mushrooms out on a baking sheet. Roast for 15 minutes, or until they begin to caramelize around the edges. After roasting, they should still be moist.
3. While roasting the mushrooms, in a large pot over medium-high heat, boil the cauliflower in water to cover for 10 minutes, or until tender. Drain the cauliflower.
4. Add the cauliflower and about 2 cups of the mushroom broth to a blender. Blend on low until the cauliflower is smooth. Add some of the roasted mushrooms to the blender, reserving ¼ cup for a garnish. Continue adding broth and mushrooms until you like the consistency and flavor.
5. Serve warm and garnish with the remaining roasted mushrooms.
Per serving: 141 calories, 8 g fat (1 g saturated fat), 16 g carbohydrates, 6 g sugar, 523 mg sodium, 5 g fiber, 6 g protein
