Sample Recipes

Note: Sodium is a mineral found in salt.  All salts are high in sodium.  Most foods have a trace amount of natural sodium in their composition. The idea of salt-free preparation is not to add any additional salt for flavour.  For example, some foods such as, meats, seafood, eggs,  and dairy naturally contain sodium. This sodium content is unavoidable. Participants must not add additional salt for flavour.

Curried Cauliflower Soup with Apple Garnish

Photo and recipe by Chef Marnie Watson
Includes recipes for vegetable stock and Curry Seasoning. Yield- 1.5 Litres – 6 Cups

Metric Imperial Ingredient
30 ML 2 TBSP Unsalted Butter
450 G 1 LB Cauliflower
125 G 1/2 CUP Onion
45 ML 3 TBSP Honey
1.2 L 5.25 CUPS Vegetable or Chicken Stock
125 G 1/2 Cup Potato Small Diced
To Taste Ground White Pepper
To Taste Curry Powder
1 Tart Fuji Apple or Honeycrisp
15 ML 1 TBSP Unsalted Butter
2.4 ML 1/2 TSP Cinnamon
120 ML 1/2 Cup Cream (optional)

Soup Directions

  1. Cut onions into a medium dice.
  2. Cut cauliflower into small florets.
  3. Cut potato into small dice.
  4. Heat butter in a heavy pot over moderate heat.
  5. Add cauliflower and onions and sweat the vegetables until they are about half cooked. Do not let them brown.
  6. Add stock (homemade will guarantee sodium free) Recipe B.
  7. Add potatoes. Bring to a boil.
  8. Simmer (on low) until all vegetables are tender.
  9. Puree the soup either with immersion blender.
  10. Add curry powder and white pepper slowly and simmer. Should be a mild flavor not overpowering! Recipe C.
  11. Add Honey slowly, until desired sweetness is achieved.
  12. Cream can be added right before serving for extra creaminess if desired.

Apple Garnish Directions

  1. Cut apple into small dice.
  2. Add butter to sauté pan over moderate heat.
  3. Add apples and cinnamon and sauté until apple is soft on the outside and slightly firm inside.
  4. Spoon small heap into center of soup and serve.

Recipe B: Vegetable Stock

Yield- 2 Litres – 8 Cups

Metric Imperial Ingredient
25 ML 1.75 TBSP Vegetable Oil
300 G 1.5 LB Mirepoix
62 G 1/4 CUP Leeks Chopped
50 ML 3.5 TBSP Fennel small diced
2.25 L 9.5 CUPS Water
2 Cloves Garlic
50 G 3.5 TBSP Diced Fresh Tomatos


Metric Imperial Ingredient
4 Parsley Stems
15 G 1 TBSP Cracked Black Pepper
2 Bay Leaves
3 ML .75 TSP Dried Thyme


  1. Heat the oil. Add the vegetables and sweat for 10 minutes.
  2. Add the water and tie sachet ingredients into cheesecloth and add.
  3. Bring the mixture to a boil, reduce to a simmer and cook for 30–40 minutes.
  4. Strain, cool and refrigerate, freeze, or use immediately

Recipe C: Curry Powder

Metric Imperial Ingredient
30 ML 2 TBSP Cumin Seeds
30 ML 2 TBSP Cardamom Seeds
30 ML 2 TBSP Coriander Seeds
60 ML 1/4 Cup Turmeric Powder
15 ML 1 TBSP Dry Mustard
5 ML 1 TSP Cayenne Pepper


  1. In a dry pan, over medium heat, toast cumin seeds, cardamom seeds, and coriander seeds. This will only take a few minutes. When you can smell the seeds, the oils have been released and they are ready to use.
  2. Add turmeric powder, dry mustard and cayenne pepper.
  3. Store in airtight container until you are ready to use and then grind in a spice grinder, or a coffee bean grinder or with a mortar and pestle.