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DILLED SPINACH DIP WITH GARLIC PITA CRISPS

Dilled Spinach Dip is every bit as rich-tasting and flavorful as any made with traditional ingredients, and it's fat free! This dip is made with easy to use and widely available products such as lite silken tofu, eggless mayonnaise, and nutritional yeast. These wholesome alternatives serve as very authentic substitutes for the usual, heart-heavy ingredients. Serve this savory dip with broccoli florettes, baby carrots, and Garlic Pita Crisps.(recipe follows)

Dilled Spinach Dip
from More Soy Cooking, ©Marie Oser, John Wiley & Sons, Inc., 2000

8 Servings

• 1 (10 ounce package) frozen spinach, thawed and drained
• 1 (12.3 ounce package) lite silken tofu
• 1/4 cup eggless mayonnaise
• 4 garlic cloves, peeled
• 1/2 cup chopped yellow onion
• 1/4 cup chopped green bell pepper
• 1 (20.6 gram package) Tofu Hero, Italian Herb Medley
• 2 tablespoons dijon mustard
• 2 tablespoons red wine vinegar
• 1 teaspoon Bragg Aminos
• 1/4 cup nutritional yeast
• 2 tablespoons dried dillweed
• 1/2 teaspoon lemon pepper

Prepare spinach and set aside. Place tofu in food processor and blend. Add mayonnaise, garlic, onions, and pepper. Blend . Add Tofu Hero, and spinach. Pulse to mix. Add the remaining ingredients and process to blend. Refrigerate covered for several hours or overnight in order for the flavors to develop fully.

Enlightened Dilled Spinach Dip
Nutrition Analysis: per 4 oz. serving
Protein 9g, Carbohydrate 21.g, Fiber 3g, Fat 0 g, Chol. 0 mg, Calcium 87mg Sodium 235mg 
Calories 104 
from Protein: 28%, from Carbohydrate :66%, from Fat: 6% 

Traditional Dilled Spinach Dip
Nutrition Analysis: per 4 oz. serving
Protein 5g, Carbohydrate 8g, Fiber 2g, Fat 19 g, Chol. 40 mg, Calcium 115 mg, Sodium 643 mg
Calories 216
from Protein: 9%, from Carbohydrate:14%, from Fat: 77%

Garlic Pita Crisps
from Soy of Cooking, ©Marie Oser, John Wiley & Sons, Inc., 1996

12 Whole Wheat Pitas (non-hydrogenated)
Olive Oil Cooking Spray
granulated garlic

Preheat oven to 400°, Oil spray baking pan. Cut pita pockets into eighths and place on prepared pan. Lightly spray top side of pitas with oil, and sprinkle with granulated garlic. Bake 10 minutes, or until lightly browned.

Enlightened Pita Crisps
Nutrition Analysis: per serving: 8 pita crisps 
Protein 5g, Carb 26g, Fiber 3g, Fat 2g, Chol 0.0mg, Calcium 18mg. Sodium 247mg.
Calories 133
from protein: 14%, from Carbohydrate: 76%, from Fat: 10%

Traditional Crackers
Nutrition Analysis: per serving: 8 crackers (12 serv.)
Protein 4g, Carbohydrate: 29g, Fiber 0g, Fat 11g, Chol 0.0mg, Calcium 13mg. Sodium 521mg.
Calories 236
from protein: 6%, from Carbohydrate: 51%, from Fat: 43%

Ingredients of Note

Lite Silken Tofu A very low fat tofu with a silken smooth, creamy texture and custard like consistency. Widely available in aseptic packages in supermarkets and health food stores as Mori Nu Silken Tofu Lite.

Nutritional Yeast Delicious flakes that add a rich, cheese-like flavor, and creaminess and are very high in protein and B vitamins. Not to be confused with Brewers Yeast, which has a characteristically bitter taste. Available at health food stores and online at http://www.healthy-eating.com

Bragg Liquid Aminos -A mineral-rich liquid seasoning made from soybeans with 420 mg. of soy protein per 1/2 teaspoon and many essential amino acids. This tasty flavoring is used like soy sauce, Available in health food stores from Live Food Products.

Eggless mayonnaise -There are several, very authentic eggless mayonnaise choices available at health food stores. Vegenaise and Nayonnaise are wholesome eggless mayonnaise products that are much lower in fat and cholesterol free. 

Tofu Hero - (or Tofu Helper) I developed this product line for Mori-Nu. These dehydrated blends can be used to turn a box of silken tofu into a meal in minutes or straight from the package as a flavoring ingredient in dips and fillings, much like onion soup mix. Available in 4 varieties at health food stores and supermarkets from Mori-Nu.

Olive Oil Cooking Spray - a cooking oil product used to grease baking and cooking pans. Widely available in supermarkets and health food stores, nationwide.