Misha's Indian Spinach Soup

This recipe came from my son's friend, Misha, who is from India. I have discovered that all of her recipes are superb!

Ingredients:

1 Tablespoon olive oil

1/4 teaspoon cumin seeds

1 medium red onion, peeled and chopped                    
1 1/2 teaspoon grated fresh ginger root
1 medium tomato, chopped
1/4 teaspoon turmeric
1/4 teaspoon crushed red cayenne pepper
1/4 teaspoon sea salt
2 cups low-sodium vegetable broth
1 lb. frozen chopped spinach, thawed  (or use about 3 large bunches of fresh spinach, washed with stems removed)

Preparation:
Heat oil over medium heat.  Add cumin seeds and fry until fragrant, about 1 minute.   Add onion, ginger, and tomato.   Saute' about 5 minutes on medium heat.  Add turmeric, red cayenne flakes, and salt.  Saute' 1 minute.  Add spinach and cook for 5 - 8 minutes.  Remove soup from heat.  Puree contents till smooth. 

Nutrition:
Servings per recipe: 4

Serving Size: 1 1/2  cups (approx)                                    
Calories: 88
Total Fat: 4 g
Cholesterol:0 mg
Sodium: 294 mg
Total Carbs: 12 g
Dietary Fiber: 5 g
Protein: 4 g

Creamy Tomato Soup

I adapted this recipe from one in The Soup Bible, which I purchased from Barnes and Nobles' bargain table last winter.   This recipe is a creamy and delicious comfort soup.  

Ingredients:

1 Tablespoon coconut oil

1 onion, finely chopped

2 cloves garlic, crushed

1 potato,peeled and thinly sliced

1 pound tomatoes, roughly chopped                                              
1 bay leaf
2 Tablespoons tomato paste
4 cups vegetable stock
salt and freshly ground pepper
1/2 cup Fage Greek Yogurt (0% fat)
Sprigs of fresh parsley for garnish

Preparation:
In a saucepan, melt coconut oil and add onion and garlic.  Cook over gently heat until soft.  Add potato, tomatoes, bay leaf, tomato paste and stock. Bring to a boil and simmer, covered, for about 20 minutes until potato is tender.

Blend contents of pan until smooth.  Return to the saucepan and gently reheat.  Stir in the Fage Greek yogurt.  Ladle into bowls and garnish parsley.

Nutrition:
Servings per recipe: 6
Serving Size: 1 cup (approx.)
Calories: 144
Total Fat: 5 g
Cholesterol: 5 mg
Sodium: 291 mg
Total Carbs: 19 g
Dietary Fiber: 2 g
Protein: 7 g

Avocado Cilantro Dip

This was a creation devised from my desire to use the delicious smelling cilantro growing in the deck container.  Avocado is a source of healthy fat, but I can't tolerate too much of it, so I need to use self-control when this dip is available.  

Ingredients:
1 ripe Hass avocado, peeled, pitted and coarsely chopped
2 Tablespoons chopped red onion
2 limes, juiced

1/4 cup chopped fresh cilantro leaves                                         
1/4 teaspoon salt
Freshly ground black pepper, to taste

Preparation:
Puree all ingredients until smooth.

Nutrition:
Servings per recipe: 4
Serving Size: 2 - 3 Tablespoons, depending on the size of the avocado
Calories: 79
Total Fat: 7 g
Cholesterol: 0 mg
Sodium: 149 mg
Total Carbs: 6 g
Dietary Fiber: 3 g
Protein: 1 g

Creamy Blueberry Yogurt Smoothie

Blueberries are ripe in our garden!  Tom has tried to keep ahead of the chipmunks in harvesting them.  Fortunately, he picked about 2 quarts yesterday.  So I made this smoothie for breakfast today.  In addition to the regular plain yogurt, I like to use Fage Greek yogurt to give a creamy texture and it adds additional protein without many carbohydrates. 

Ingredients:

1 cup fresh blueberries

1/2 cup plain non-fat yogurt

1/2 cup Fage Greek yogurt (0% fat)

Preparation:
Puree all ingredients in a blender.

Nutrition:
Servings per recipe: 2
Serving Size: 1 cup
Calories: 105
Total Fat: 0 g
Cholesterol: 1 mg
Sodium: 73 mg
Total Carbs: 17 g
Dietary Fiber: 2 g
Protein: 9 g

Chilled Curried Zucchini Soup

This is an adaptation of a recipe from The Soup Bible.  This chilled soup is another way to savor zucchini before you give away the excess to neighbors...if they don't duck into their garage when they see you carrying one more in their direction. Honestly, when you taste how good this soup is, you will want to keep the zucchini all to yourself.

Ingredients:

1 Tablespoon coconut oil

1 medium onion, finely chopped                               

1 clove garlic, crushed

1 teaspoon grated fresh ginger

1 teaspoon curry powder

1/2 teaspoon ground coriander

1/2 teaspoon ground cumin

1 pound zucchini, roughly chopped                      
2 cups low-sodium chicken stock
1/2 cup low-fat buttermilk
sprigs of fresh cilantro for garnish

Preparation:
Heat oil in a large saucepan, add onion, garlic, ginger, curry powder, coriander and cumin and cook over gentle heat for 3-4 minutes. Add zucchini and cook for 5 minutes, covered, until zucchini begins to soften.  Pour in stock and simmer for another 10 minutes or so, until zucchini are cooked.  Remove from heat and cool a little.

Blend contents of pan until smooth.  Chill.  When cold, stir in buttermilk.  Keep cool until ready to serve.  Ladle into bowls and garnish with cilantro sprigs. 

Nutrition:

Tom discovered more summer squash!

Servings per recipe: 6

Serving Size: 1 cup  (approx)                       
Calories: 55
Total Fat: 3 g
Cholesterol: 1 mg
Sodium: 48 mg
Total Carbs: 7 g
Dietary Fiber: 2 g
Protein: 2 g