Spinach Kale Soup

Soup in mid-June isn't usually desirable, but when the high temperature for the past few days in Duluth has been only 52 degrees, I am ready for warm soup!  This is one of my favorite soups filled with healthy leafy greens.  It also is made with coconut oil, which is a unique type of fat that I digest much more readily than other types.  This is because coconut oil is a medium-chain triglyceride, which makes it more easily digested and absorbed more quickly.  Even though it is a saturated fat, it is metabolized quickly. 

Ingredients:
3 Tablespoons coconut oil
1 leek, white and light green parts, minced
Half of a dried chili pepper, no seeds
3 cloves garlic
1 teaspoon cumin
1 medium yellow potato, peeled and diced
4 cups vegetable broth
1 bunch kale (thick stems removed, and leaves roughly chopped)
1 bunch spinach (large stems removed)
1/2 cup fresh parsley or cilantro
Juice from 1 - 2 limes (or to taste)
Freshly ground black pepper







Preparation:
Heat coconut oil in large saucepan over medium heat.  Add leek and garlic, and saute until golden.  Add the dried chili pepper, cumin, and potato, and saute for about 4 more minutes.  Add vegetable broth and bring to a low boil.  Cook until the potatoes are nearly tender. Add the kale and spinach and cook until tender.  Add parsley or cilantro.  Puree.  Season with freshly ground pepper.  Add the lime juice.  (With cilantro, I use lime juice.  With parsley, I use lemon juice.)

Nutrition:
Servings per recipe: 4
Serving Size: 1 cup
Calories:  200
Total Fat:  11 g
Cholesterol: 0 mg
Sodium:  236 mg
Total Carbs:  23 g
Dietary Fiber:  6 g
Protein:  6 g

Moroccan Tofu Dip

This dip is my creation based on one that I tasted at the Duluth Whole Foods Co-op. I have made it several times to serve at my book club and have been asked for the recipe.  So, it must be good!  When I serve it to friends, I provide fresh raw vegetables for dipping.  For me, I generally spread it on a low-carb pita bread. 

Ingredients:
12.3 oz package MoriNu Silken Tofu (extra firm)
1 Tablespoon fresh squeezed lemon juice (or more to desired taste)
1/2 Tablespoon canola oil
1/2 Tablespoon olive oil
2 teaspoons tamari (soy sauce)
1/2 teaspoon garlic powder
1/4 teaspoon cumin
1/4 teaspoon black pepper
1/4 teaspoon sea salt

Preparation:
Place all ingredients in a blender and blend till smooth and creamy.

Nutrition:
Servings per recipe: 6
Serving Size:  1/4 cup
Calories: 56
Total Fat: 3 g 
Cholesterol: 0
Sodium: 246 mg
Total Carbs: 2 g
Dietary Fiber: 0 g
Protein: 5 g