Sunday, February 22, 2015

The Best Super Energy Kale Soup Recipe You've Ever Tasted

One cup of raw kale has just 33 calories,3 grams of protein, 2.5 grams of fiber, full of vitamins, which are the key for brain development. Eating one cup of kale will flood your body with disease-fighting vitamins K, A, and C, along with respectable amounts of manganese, copper, B vitamins, fiber, calcium, and potassium.
It will not only warm you up and boost your nutrition, it’ll give you a nice energy boost, too.

Super Energy Kale Soup.

  • 1 medium onion, chopped
  • 4 cloves garlic, chopped
  • 5 cups chicken broth
  • 1 medium carrot, diced
  • 1 cup diced celery
  • 2 red potatoes, diced
  • 3 cups kale, rinsed, stems removed and chopped very fine
  • 2 tsp dried thyme
  • 2 tsp dried sage
  • salt and pepper to taste

Chop garlic and onions and heat 1 tbs broth in a medium soup pot. Sauté onion in broth over medium heat for about 5 minutes. Add garlic and continue to sauté . Add broth, carrots, and celery and bring to a boil on high heat.

Reduce heat to a simmer and continue to cook for another 5 minutes. Add potatoes and cook until tender, about 15 more minutes. Add kale and rest of ingredients and cook another 5 minutes. Enjoy!

Kale  has earned it's reputation as a superfood. It’s loaded with both lutein and zeaxanthin at over 26 mg combined, per serving, for starters. Of all the carotenoids, only zeaxanthin and lutein are found in your retina, which has the highest concentration of fatty acids of any tissue in your body.

One cup of kale will give you 90 milligrams calcium in a highly bioavailable form. One calcium bioavailability study found that calcium from kale was 25% better absorbed than calcium from milk.8

What else do you gain when you eat kale?

Anti-inflammatory properties that may help prevent arthritis, heart disease and autoimmune diseases
Plant-based omega-3 fats for building cell membranes, protecting against heart disease and stroke, and regulating blood clotting.

Ways to cook Kale:

Add kale to pasta sauce, smoothies, or soup. Or try one of these methods:

Saute it: A splash of olive oil and a little onion or garlic are all this veggie needs, and it cooks up in minutes. The leaf is tougher than spinach leaves, so it won’t wilt as quickly in the pan.

Make a kale Caesar salad: You can eat kale raw in a salad. The leaves can stand up to heavy dressings. Kale Caesar salads have popped up on many restaurant menus. You can whip up a homemade mustard-based dressing that has all the thickness of Caesar but fewer calories.

Bake kale chips: Bake kale in the oven with just a little olive oil drizzled over lightly salted leaves. Store-bought kale chips can sometimes be deep-fried or come with a coating of cheese, so check labels to make sure you’re not reaching for a high-calorie snack.

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