Baby Spinach and Kale Soup- Oil-Free

 

Goodbye summer and hello autumn - and hello to my delicious baby spinach and kale green soup.

The 

The temperatures have begun to dip into the 50's at night here in Bucks County, Pa and that says, "Soups On" to me. 

How about you? Are you ready for soup? 

Truthfully, I am a soup lover (remember I published a (link) soups cookbook  last year), and I relish soup any time of the year. But there is something about fall and winter that make a hot bowl of soothing soup taste even better.

My first fall soup of the season is simple, green and soothing. It's easy to make in either the Instant Pot or on the stove top, and it is nourishing, filling, and tasty. 

I used a frozen spinach and kale mixture (from BJ's), but it I've seen similar fresh mixtures in the produce isle for baby spinach and baby kale. Frozen or fresh greens will work perfectly in this recipe.

Combined with cubed potatoes and fresh garlic, this soup is a winner.

For a creamy soup, I sometimes add some nut milk.

Took this photo on our new deck.

If your goals are to have more energy, lose weight, feel better, and achieve a greater level of wellness, adding more plant-based foods to your diet, such as the ingredients in this soup, may help you reach your goals. 

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If You Don't Want To Read About 

My Health Journey

I've been reading books (reading list below) for many years about the health benefits of a whole food plant-based diet. One of the greatest health benefits is to give up using oil (not good fats such as avocado, nuts, seeds, etc.) but oil because it is a highly concentrated high calorie source of fat that provides NO fiber and very few nutrients. I know- it goes against everything we have been taught for years. 

It actually took me 5 years to finally say- " yes, I understand the health benefits of giving up oil- and am finally willing to give it up!

Why ? Seven months ago I got a blood analysis that indicated I was in pre-diabetes and had high cholesterol and high triglycerides. I was shocked because I was already a vegetarian. I wanted to try to do something to correct my levels without medication. So I took the plunge. I cut out oil, processed foods, and became a starch eating full fledged vegan (no dairy or eggs).

Seven months later my blood sugars are all in the normal range and my cholesterol is down too. 

Personally, I followed  (link) The Starch Solution Diet which eliminates all animal products and oil but encourages starchy foods such as potatoes, rice, corn, quinoa, beans, etc in their whole food form (as opposed to processed foods such as crackers, bread, French fries, etc.- I LOVE eating this way and always feel satisfied because I love starch..

Since I started (link) The Starch Solution Diet I have not had one craving for cookies, candy, ice cream etc. I've been satisfied with potatoes, rice, etc. and vegetables, and fruit, and beans, I eat about 5 pieces of fruit a day and at least 2-3 potatoes/day as well as rice, quinoa, etc. and I lost 14 pounds without dieting and my fasting blood sugars are about 89-95 each morning ( they were 110-112 range prior to changing my diet) They may have gone down more if I hadn't  injured my leg and have not been able to exercise or take my morning four mile walk in the past 5 weeks.

My meals look like this: 

Breakfast: 

Oatmeal with a tablespoon of freshly ground flaxseed, cinnamon, turmeric, and a sliced banana. 

or 

A baked sweet potato split and mashed with sliced banana, cinnamon, and a chopped walnut.

Lunch: 

A large  salad  (flavored balsamic vinegars for dressing) and 

 steamed broccoli, cauliflower, spinach, zucchini, or any non-starch vegetable over 2 cups of brown rice and 3/4 cup of chickpeas. Seasoned with Braggs amino acids (taste like soy sauce but gluten free)

Snack: apple, orange, pear, cocoa smoothie 

Dinner:

 A Salad,  a bowl of homemade soup such as (link)my easiest lentil soup or this spinach and kale soup, 2 baked potatoes or air fried potato wedges from 2-3 potatoes or sweet potatoes and a vegetable such as cauliflower, zucchini or broccoli. 

A plate of gluten-free pasta with fat-free marinara sauce that I get at Whole Food Markets or Aldi's. Salad and vegetable.

Homemade soup, such as this one, can provide powerful nutrients and antioxidants to your menus that are needed at any age. Greens play an important role for getting sufficient calcium on a plant-based diet.

The soup recipe

Ingredients:

1 and 1/2 cups of chopped onion 

6 cloves of garlic, chopped 

3 cups of chopped potatoes, peeled

4 cups of frozen spinach or a frozen spinach and kale mixture 

or 12 ounce container of baby spinach and baby kale mix, chopped 

1 teaspoon of garlic powder 

3 cups of vegetable broth, divided 

4 cups of water

2 tablespoons of fresh lemon juice 

Optional: hot sauce

Intant Pot Directions:

Turn on the sauté function. Add onion, garlic, and potatoes to the Instant Pot liner. Stir and sauté for a minute and then add 1/4 cup of vegetable broth and keep stirring and sautéing for about 4 minutes. Add spinach/kale, garlic powder, remainder of broth and the water. Cancel sauté function and set to pressure cook for 6 minutes. When done, allow to sit for 5 minutes and then carefully release the steam. When all steam is released, carefully remove lid. Add lemon juice and optional hot sauce to taste. Partially blend with an immersion blender.

Stove Top Directions:

Heat a Dutch Oven type pan. When hot, toss in the onion, garlic, and potatoes. Stir and sauté for about 2 minutes. Add 1/4 cup of vegetable broth and continue to sauté and stir for a 3 more minutes. Add spinach, garlic powder, broth, and water. Bring to a boil and then simmer covered for about 15 minutes.  When done, add the fresh lemon juice and optional hot sauce. Partially blend with an immersion blender.

If you would like to start educating yourself on the "new" way of thinking and eating for optimal health,  please look into reading some of the books on my reading list. If you don't have the time, find the doctors on Youtube and watch some of their videos which are equally helpful. 

My Reading List

1. How Not to Die- Dr. Greger

2. How Not to Diet- Dr. Greger

3. The China Study- T. Campbell

4. Prevent and Reverse Heart Disease - Dr. Esselstyn

5. The Starch Solution - Dr. McDougall

6. Reversing Diabetes- Dr. Neal Barnard

7. The Pleasure Trap- Doug Lisle

8. Amazing Documentary: Forks over Knives ( you have to rent it)

9. Forks Over Knives Website 

10. McDougall Website

11. Watch Plantiful Kiki on Youtube for recipes and great ideas for health and vegan weight loss in alignment with The Starch Solution. 

12. Mastering Diabetes- by Cyrus Khambatta, PhD- 

Shared on Souper Sunday where anyone can share a soup, sammie, or salad recipe. 

Shared also on Weekend Cooking at The Intrepid Reader and Baker

Disclaimer: I am not a medical doctor and am not trying to give medical advice. The information on this blog is for educational purposes only. I am only sharing my experiences. If you need medical advice ALWAYS consult your medical doctor. 

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