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Kale: a healthy and nutritious choice

By Edited Apr 13, 2016 0 0

Growing up I was not a big fan of vegetables, but they were always part of my diet. I thank my mom for being persistent and keeping trying different recipes! Being creative with your food makes it easier to choose the right diet and keep junk food at bay. A little research does not hurt either, and lately I have been very interested in the benefits of kale.

It is amazing how nutritious, powerful and filling kale is. I am very impressed by this low-calorie vegetable and have used it as much as possible in salads, stews, soups and sautéed dishes. Do you know that kale has antioxidants that prevents cancer and heart disease? Also, it is low in fat and can help you lose weight and feel energized. Kale is very high in fiber, which makes you feel full for longer than other greens. This means you can improve your health and your waistline at the same time!

How do you cook kale? Have you tried to use it in juices or smoothies? I heard wonders about them, but I'm not ready to try that yet! No matter how you consume kale, try to keep the cooking time to a minimum, to keep its nutrients.

A big batch of homemade soup helps me with weight loss, makes me feel healthier and tastes great! Why not try a different recipe this Fall?

 

Kale: nutrition and flavor(113073)
Credit: http://theforeignview.com/2012/09/02/green-lunch/

This kale soup is delicious, easy to make and freezes well.

Kale and Roasted Vegetables Soup

  • 1 tablespoon of olive oil
  • 4 cups of chopped kale
  • 3 medium tomatoes, diced
  • 1 large onion, sliced
  • 5 garlic cloves
  • 6 cups of vegetable broth or chicken broth
  • 1/2 cup of cilantro
  • 1 cup of baby carrots
  • 1 cup of chickpeas

Preparation:

  • Heat oven to 400°F. Arrange tomatoes, onion, garlic, chickpeas and carrots on sheet coated with olive oil. Drizzle with more olive oil. Sprinkle with salt and pepper. Toss to coat. Roast vegetables until they are brown and tender, stirring sometimes, for about 45 minutes.
  • Peel garlic cloves and place them in a blender. Add tomatoes and onion; purée until almost smooth. Transfer vegetable purée to large pot. Add all broth, kale and cilantro to pot. Bring to boil. Reduce heat. Simmer uncovered until kale is tender, about 30 minutes.
  • Add carrots and chickpeas to soup. Simmer 8 minutes to blend flavors, adding more broth to thin soup if necessary. Season with salt and pepper.

This soup recipe makes about six servings. Enjoy!

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