kaleEven though spring is officially here and we are fast approaching continuous warmer weather, I know it’s still chilly somewhere! For Nutrition Month I wanted to be sure to share one of our family’s favorite recipes during the cool winter months; potato kale soup. This tasty soup provides a great way to enjoy (yes, enjoy) the nutritionally packed leafy super-food, kale.

What is Kale?

Kale is a dark green, leafy vegetable that is a form of cabbage and belongs in the same family as broccoli, cauliflower, collard greens, and Brussel sprouts. It is known to be a highly nutritious vegetable. In fact, Dr. Joel Fuhrman lists kale as number one on his list of food’s nutrient density scores.

Nutritionally Packed

Kale is loaded with a wide array of vitamins and minerals:

  • Beta Carotene
  • Calcium
  • Copper
  • Folate
  • Iron
  • Lutein
  • Magnesium
  • Manganese
  • Potassium
  • Protein
  • Riboflavin
  • Thiamin
  • Vitamin A
  • Vitamin B6
  • Vitamin C
  • Vitamin E
  • Vitamin K

Check out the full array of currently known nutritional components at Nutrition Data (1 cup chopped).

Buy Organic

Unfortunately, kale is one of the 12 worst fruits and vegetables with respect to pesticide exposure. For overall health, grow it yourself or buy organic. For a periodic buy, spend the extra buck.

Potato Kale Soup Recipe

This recipe is a very smooth and warming soup that we enjoy with cornbread during the winter months.

Ingredients:

  • 2 tablespoons butter
  • 1 garlic clove, minced
  • 8 cups chicken broth (or vegetable broth, for a pure vegetarian recipe)
  • 4 cups cubed potatoes
  • 1 entire bunch of kale, wash and cut into smaller portions
  • 1 teaspoon dried basil
  • shredded Gruyere or mozzarella cheese

Directions:

  1. Melt butter in large pot over medium heat until melted.
  2. Add garlic. Cook 30 seconds, stirring.
  3. Stir in broth and cubed potatoes, bring to a boil, cover, and reduce heat to simmer.
  4. Once potatoes have softened, add kale and basil. Cover and simmer for 10 minutes or so.
  5. Remove from heat.
  6. With soup ladle, place 2-4 scoops into blender. Mix until smooth.
  7. Pour blended soup into a separate large bowl/pot.
  8. Repeat with rest of  soup until completed blended.
  9. Stir pot of newly blended soup and serve in individual bowls.
  10. Place a desired amount of shredded cheese on top for garnish.
  11. Optional: Add one tablespoon of olive oil in the individual bowls as well for a healthy fat.
  12. Enjoy!
Potato-kale-soup

Finished potato kale soup

When serving this for our family recently, another way of preparing the soup was mentioned. Instead of blending all the soup try blending just the kale, leaving the potatoes in small chunks.

potato_kale_soup

Our son at age 20 months, trying the soup for the first time – he liked it!


Wendy – ParentingTips365.com

Healthy Living SeriesRead all the posts in the Healthy Living series by clicking on the icon on the left.

(Kale Photo: Courtesy of JWilsher)

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