Healthy, easy, tasty snack featuring kale, a leading superfood
What’s the Deal with Kale?
Why is Kale so good for us?! Kale is considered by many to be the most nutritious vegetable in the world, with extremely powerful antioxidant properties.
Also, anti-inflammatory green kale is:
• High in beta-carotene (vitamin A). Just one portion of kale is only 36 calories but provides 192 percent of your daily vitamin A needs
• High in iron, copper, and manganese
• High in calcium
• High in vitamins B2, B6, C, E, and K
• High in carotenoids, especially lutein and zeaxanthin, which help protect the eyes from ultraviolet light and cataracts
• A great source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells
• Rich in sulforaphane, a natural cancer-fighter that signals the liver to produce cancer-fighting enzymes. Researchers believe eating regular servings of kale can lower your risk of getting colon, lung, prostate and breast cancers
• A great source of fiber. One cup of cooked kale offers 10 percent of the daily requirement of fiber
Try it for yourself. Here’s a healthy and tasty recipe featuring kale.
Tuscan White Bean and Kale Soup
2 Tbsp. Olive Oil
3 Medium Onions, diced
5 Cloves Garlic, minced
1 Package Low Sodium Bacon (about 14 strips), chopped
2 Large Bunches of Kale, chopped (about 6 cups)
4 Cups Low Sodium Chicken Broth
1 Gallon of Water
4 Cups Cannellini Beans (2-15 oz cans)
1 Can No-Salt-Added Tomato Sauce (28 oz)
3 Tbsp. Ground Oregano
2 Tbsp. Ground Basil
Salt and Pepper to taste
Add olive oil to the bottom of a large stockpot over medium heat. Add chopped onions and garlic and allow to sweat
When onions are translucent, add chopped bacon and allow to render and cook, stirring occasionally
When bacon is tender, add kale and allow to wilt down to half its size
Add chicken broth and deglaze the bottom of the pot before adding water, beans and tomato sauce. Stir to combine
Add oregano and basil and allow to simmer for up to 2 hours. The longer the soup simmers, the more concentrated the flavors. Add salt and pepper to taste.
How’d you like it? Let us know what you think. Also, please share your favorite Kale recipes.