Soup

 

 

Kale Potato Soup 

Print Friendly 

Description:
This soup could be made using curly leafed kale, other times black kale. The potatoes vary, too, depending on what you have in the pantry. Savory and comforting, this soup is an excellent reminder to appreciate the gifts of winter, even when you're on the cusp of spring.

Health Benefits of Eating Kale are many. Kale is being called “the new beef”, “the queen of greens” and “a nutritional powerhouse.” Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below.
Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.
Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and the prevention of blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.
Kale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.
Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.
Kale is great for cardiovascular support. Eating more kale can help lower cholesterol levels.
Kale is high in Vitamin A.Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.
Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.
Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility
Lastly, Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.
Chop Kale finely into your next salad, steam or use in soups.


Ingredients:
1 large bunch kale (chopped).
1 Tbsp. butter
1 large onion (chopped)
1 clove garlic (minced)
2 large potatoes (diced)
1 cups/500ml hot water or broth
3 cups/750 ml water or broth
½ teaspoon salt or to taste
Pepper to taste

OPTION: use sweet patotoes or yams instead.


Directions:
Chop kale. Steam and set aside. (Don’t try to cook it with the potatoes; the flavour will be too strong.)

Melt butter in soup pot. Add onion and sauté until golden. Add garlic and sauté another minute.

Dice potatoes
Add to water or broth, bring to boil, reduce heat and simmer until potatoes are soft.

Remove half of the cooked potatoes; puree the rest with the cooking liquid and return to the soup pot.

Return reserved potatoes and steamed kale to soup pot. (Puree everything if a smooth texture is desired.)

Add salt or to taste
Add Pepper to taste
Add along with additional hot water or milk to preferred consistency.

Heat gently until hot and serve.

Add some parsely or a little kale to garnish on top


Servings: Yields 6 cups/1.5L


Notes: Marie Harnish, Indianapolis, Indiana “SIMPLY in SEASON” cookbook


Special Diet: Vegetarian, High Iron, High Fibre


Category: Soup

Submitted By: Linda Danallanko



Previous 3 4 5 6 7 8 9 10 11 12 Next
Connect with Us
facebook    twitter

Melissa's Aloe-Pet - Christmas Gift


Wellness Tip
Weight management
Weight management is about managing a healthy body composition, staying at your ideal body weight, balancing stress and adding life to your years and years to your life. Long-term health should be the ultimate goal of any exercise or weight management program."- Tracy Holly


Float Body and Mind Wellness in Penticton


Wellness Directory
An Energetic Life - How You Get It!
Specialty: Energy Workers
“Pain is inevitable. Living with it is optional.” Dennis Barnett - Alleviate physical and emotional pain. Let’s get started today!
View Details


Maria's Ireland Sacred Tours


Event
Hot Stone Massage Certificate Course (Fort St. John)
Date: Dec 8, 2017
Location: Interior & Northern BC
Learn basic techniques of hot stone massage & receive a group breath integration session to help you move forward in consciousness. Fun & interesting course with lots of hands-on!
View Details


Maria's Ireland Sacred Tours


Article
Farmer's Markets "Treasurers" Continued
The how to's of creative preparation of Farmer's Market produce along with nutritional information and awesome recipes... plus recipes using Farmer's Market, tomatoes, corn, and spinach. SPINACH & CILANTRO PESTO… “RAW” CORN CHIPS... and OH SO GOOD SALSA…..
Full Article


Body & Soul Wellness Fair - Vernon - March 2018


Recipe
Gluten-Free: Amaranth, Quinoa and Dark Chocolate Cake
Category: Gluten-Free
Description: Amaranth: This Central American ancient food has been cultivated for 8000 years, and is comparable to rice. Considered a grain, it is actually a seed. Amaranth is especially high in lysine, an essential amino acid most grains lack. Plus it is gluten free!
Amaranth is a pseudocereal that has been consumed as a grain since ancient times; the tiny buff-colored amaranth spheres were important in both Aztec cuisine and culture. Amaranth grains are rich in high-quality protein and minerals, and are naturally gluten-free.
The health benefits of Amaranth are that it is rich in Iron, Manganese, Magnesium, Potassium, and Phosphorus. It can be used ground as flour, cooked as a cereal, sprinkled on foods or even used as a thickener for soups. To cook, combine 1 part raw seeds to 2 1/2 parts liquid. Simmer 18-20 minutes, until soft. Amaranth may be toasted like pop corn and mixed with honey to make a treat called " alegria" which means "joy" in Spanish.
Full Recipe


Melissa's Aloe-Pet - Christmas Gift