Kale and How to Fit in Your Diet

As we all know, Kale is a wonderful food, considered one of the top 10 healthiest foods you can eat.  It is full of nutrients such as fiber, calcium, vitamins A and C and it is very low in calories.    You can simply toss some kale leaves in olive oil, sprinkle with a bit of sea salt and bake in the oven for 5-8 minutes at 425 degrees.   I usually do this as a start to dinner preparation, having it as an appetizer, my kids and I love it! 

I highly suggest the cook book, "Greens Glorious Greens" by Johnna Albi & Catherine Walthers, which will guide you through many wonderfully nutritious greens that should be staples in your diet.  It explains what the different greens are, their nutrient values and how to buy and cook them, including some awesome recipes that I have personally tried and love, they are quick too!!! 

I am sharing their White Bean Soup with Kale, on page 172......

Ingredients
1 Tbsp Canola Oil
2 Onions, Peeled and Chopped
2 Cloves Garlic, Minced
1 Tbsp Curry Powder
1/2 Tsp Cumin
4 Cups Cooked White Beans (soak 2 cups beans overnight then drain, cook in 5 cups of water)
1 Tsp Dried Sweet Marjoram or Basil
3 Cups Butternut Squash, Peeled, Seeded, and Cut into 3/4 Inch Pieces
2-3 Cups Shredded Kale, Leaves Only
6 Cups Bean Cooking Liquid, Vegetable Stock or Water
Sea Salt to Taste
Freshly Squeezed Lemon Juice

1.  Heat the oil in a large soup pot over medium heat.  Add onions and saute over medium heat for about 10 minutes, or until softened and translucent.  Add garlic, curry, and cumin and saute for an additional 2 minutes.

2.  Add the cooked beans, marjoram or basil, squash, kale, bean cooking liquid (and stock, if necessary to equal 6 cups).  Bring to a boil, reduce heat, add salt, and cook for 20 minutes, until squash is tender.

3.  Taste and adjust seasoning.  Add lemon juice to taste before serving.


Beverly's notes:  In a pinch of time, I used organic white canned beans, using the juice too, adding to organic vegetable broth for the soup base.   Be sure to always chop more butternut squash for any other dishes you may want to cook up another day, it is easier to have it on hand for quick preparation of a rice dish.