 Low Fat Leek and Potato Soup
Prep Time: 15 minutes
Cook Time: 35 minutes
Ingredients:
* 2 tsp canola oil
* 2 medium shallots, minced
* 3 medium leeks, sliced (white and light green parts only)
* 1 pound Yukon Gold potatoes, peeled and chopped into 1-inch pieces
* 1 cup fat-free, reduced sodium chicken broth (or vegetable broth)
* 1 2/3 cups fat free milk
* Freshly ground black pepper
Preparation:
Heat oil in a large pot or Dutch oven. Add shallots, leeks and potatoes, and cook on a low to medium heat for 5 minutes, stirring occasionally. Add chicken or vegetable broth and milk, and simmer half covered on a medium heat for 30 minutes, until the potatoes are tender. Transfer vegetables and some of the liquid to a blender or food processor and blend until smooth. Add more of the remaining liquid until desired consistency.
Ladle into 4 soup bowls; season with black pepper and add chopped chives or fresh parsley.
Per Serving: Calories 170, Calories from Fat 24, Total Fat 2.7g (sat 0.3g), Cholesterol 2mg, Sodium 211mg, Carbohydrate 29.9g, Fiber 3.7g, Protein 6.7g
 Carrots and Parsnips
(Serves 4)
Ingredients:
*8 oz. carrots
*8 oz. parsnips
*1 tablespoon vegetable broth
*1 tablespoon chopped parsley
*salt and pepper to taste
In a medium saucepan, simmer carrots and parsnips until tender when pierced with a fork. Drain and place in a mixing bowl. Add vegetable broth or 1 tablespoon of the cooking liquid, chopped parsley, and salt and pepper to taste to the cooked vegetables. Mash together. Serve hot.
Nutrition information per 1/2-cup serving: 51 calories, 1.0 g protein, 12 g carbohydrate, 0.2 g fat, 3.5% of calories from fat, 0 mg cholesterol, 32.7 mg sodium
 Colcannon
(Serves 4)
Ingredients:
*2 medium potatoes, scrubbed
*1 cup kale, stems removed and coarsely chopped
*2/3 cup low-fat soymilk
*3 tablespoons thinly sliced scallions
*salt and pepper to taste
Directions:
Cut potatoes into large chunks. Add to a medium saucepan with enough water to cover the potatoes. Bring to a boil, reduce heat cook until tender when pierced with a fork-about 20 minutes.
Meanwhile, add about one inch of water to a medium saucepan. Insert steamer basket, bring to a boil then reduce heat to simmer. Add kale, cover, and steam for about 4 minutes. Remove kale and place in a mixing bowl.
Once potatoes are cooked, peel and add to kale.
In a small skillet, heat the soymilk and scallions, and simmer 5 minutes. Add to potatoes and kale and mash together. Add salt and pepper to taste. Serve hot.
Nutrition information per approximately 2/3 cup serving: 87 calories, 2.4 g protein, 18.3 g carbohydrate, 0.5 g fat, 5.5% of calories from fat, 0 mg cholesterol, 30.7 mg of sodium
 Vegan Irish Soda Bread
(Makes 10 slices)
Ingredients:
*1 cup low-fat soymilk
*1 tablespoon white vinegar
*3/4 cup plus 1 teaspoon whole wheat flour
*3/4 cup plus 2 tablespoons white flour
*1/2 teaspoon baking powder
*1 tablespoon baking soda
*1-1/2 teaspoon Ener-G egg replacer
*2 tablespoons water
*1-1/2 tablespoons soy margarine
*1 tablespoon caraway seeds
*1/2 cup raisins
Directions:
Preheat oven to 375F.
Combine soymilk and vinegar, set aside.
Combine Ener-G egg replacer with water and mix until frothy, set aside.
Combine whole wheat flour, minus 1 teaspoon, white flour, baking powder, and baking soda in a large mixing bowl. Cut in soy margarine. Add egg replacer mixture and then slowly mix in soymilk mixture. Coat raisins with remaining 1 teaspoon of whole wheat flour. Add raisins and caraway seeds to mixture. Pour into a nonstick 9" x 5" x 3" loaf pan. Bake for 45 minutes. Tastes delicious served warm!
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