Kale is a super food with staying power in the kitchen, it is great in soup, salad and more!
The dark, leafy green has been on dinner plates since Roman times and has long been common across much of Europe. The vegetable hails from the cabbage family, which also includes broccoli, cauliflower, and collards.
Kale is more popular than ever, and it’s packed with vitamins and minerals.
The Benefits of Kale
At just 33 calories, one cup of raw kale has:
- Nearly 3 grams of protein
- 2.5 grams of fiber (which helps manage blood sugar and makes you feel full)
- Vitamins A, C, and K
- Folate, a B vitamin that’s key for brain development
- Alpha-linolenic acid, an omega-3 fatty acid. (While kale has far less omega-3 than fish, it is another way to get some of this healthy fat into your diet.
- Lutein and zeaxanthin, nutrients that give kale its deep, dark green coloring and protect against macular degeneration and cataracts. Minerals including phosphorus, potassium, calcium, and zinc
Types of Kale and Preparation
Kale can be curly, flat, or even have a bluish tint mixed in with the green. The flavors differ, so try them all.
It can be prepared in a number methods raw in salads with quinoa and pepita and sunflower seeds, great in mixing it up in smoothies with coconut, pineapple ginger and mint, baked as tasty chips with a dash of cayenne pepper, frozen for later use and more! Try the recipe below to start and experiment with this super food!
- 2 Tablespoons of olive oil or coconut oil
- 1 Cup of roughly chopped brown onion
- 2 Teaspoons of minced garlic
- ½ Teaspoons of ground nutmeg
- ½ Teaspoon of ground cayenne pepper
- 4 cups of roughly chopped tuscan kale
- 1½ cup peeled and roughly chopped orange sweet potato
- 4 cups of vegetable broth or stock
- Salt and Pepper to taste
- Coat the bottom of a large sauce pan with 1 tablespoon of the oil, and place over medium heat.
- Add the onion and garlic. Cook and stir occasionally, until the onions are soft (about 4 minutes).
- Add the nutmeg and cayenne and stir gently until its very aromatic (about 30 seconds).
- Mix in the kale and sweet potato and cook to soften slightly and combine all the flavours (about 5 minutes)
- Pour in the broth or stock and bring to the boil
- Then reduce the heat to low, cover and simmer until the kale and sweet potato are very tender (about 25 minutes)
- Pour the soup into a blender and blend on high until it's completely smooth.
- Note: This particular soup is much better blended with way rather than an immersion blender, because can be quite fibrous. Please note than when you blend you have to hold the lid very, very firmly! If you don't do this the hot liquid, the vibration of the blender may force the lid off! Use a tea towel to protect yourself and hands in the process if this makes you nervous or let the soup cool to room temperature and then blend.
- Season to taste with salt and pepper, and drizzle the remaining oil on top just before serving.