Eating kale and other cruciferous vegetables two to three times a week or, even better, four to five times a week, is an easy way to significantly boost your health.
Kale as a Superfood
In terms of green leafy vegetables, you really can’t go wrong, but kale is definitely worthy of its reputation as “king of veggies.” Just one cup of kale will supply your body with disease-fighting vitamins K, A, and C, as well as with respectable amounts of calcium, potassium, manganese, copper, B vitamins and fiber.
A serving of kale provides more than 45 unique flavonoids, which have both antioxidant and anti-inflammatory benefits.Kale is one extraordinary vegetable that lives up to its nutritional hype.
Namely, as far as calcium is concerned, one cup of kale will give you 90 milligrams in a highly bioavailable form. Moroever it was scientifically proven that calcium from kale was 25% better absorbed than calcium from milk.
Furthermore, kale is also abundant in both lutein and zeaxanthin at over 26 mg combined, per serving, for starters.
Super Energy Kale Soup Recipe
- 1 cup diced celery
- 2 red potatoes, diced into 1/2-inch cubes
- 3 cups kale, rinsed, stems removed and chopped very fine
- 2 teaspoons dried thyme
- 2 teaspoons dried sage1 medium onion, chopped
- 4 cloves garlic, chopped
- 5 cups chicken or bone broth
- 1 medium carrot, diced into 1/4-inch cubes (about 1 cup)
- Salt and pepper to taste
Chop garlic and onions and let sit for 5 minutes to bring out their health benefits.
Heat 1 tablespon broth in a medium soup pot.
Sauté onion in broth over medium heat for about 5 minutes stirring frequently.
Add garlic and continue to sauté for another minute.
Add broth, carrots, and celery and bring to a boil on high heat.
Once it comes to a boil, 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. If you want to simmer for a longer time for extra flavor and richness, you may need to add a little more broth.