Cream of Kale Soup
Kale, or borecole, is a cousin of the wild cabbage family, a buddy to your taste buds and mother approved as part of a well balanced diet. To put it plainly, unless you have been avoiding all forms of nutrition news over the past decade, you know that Kale is the new “apple a day” and with so many good reasons why.
For starters, it is crammed with calcium. Yes calcium. On a gram to gram basis, kale’s calcium content is more bioavailable than cow’s milk (Heaney, R.P., 1990; Kamchan, A. et al., 2004). Other health superstars contained in kale include thiamin, riboflavin, folate, iron, magnesium and phosphorus. We’re not done yet. Kale is also a VERY good source of vitamin C, vitamin K, vitamin B6, potassium, copper, manganese and lutein. Lutein, which is found in dark leafy greens, is believed by scientists today to assist in the reduction of age-related blindness (Geissler, C., 2010). And holy fibre! This is what people like to refer to as a natural Gastro Intestinal scrubber. Shall we go on? Ok. It’s also a fantastic way to add some additional protein to your diet as well as simultaneously top up on antioxidants! How can you argue with any of that?
Now, what to do with your new found best friend? The good news is that you can literally eat it anytime of the day. “Breakfast is on” with green smoothies, savoury kale pancakes and tofu with kale scrambles; to “lunch is served” with lemony kale and lentil salad, cream of kale soup and sautéed garlic kale with your favourite veggie sandwich; to “ring the dinner bell” for kale stuffed ravioli or kale and sweet potato chili; to “snack time” with some homemade spicy kale chips! Enough said.
Kale-abunga Dudes and Dudettes.
Geissler, Catherine. Human Nutrition, 12th Edition. Churchill Livingstone, 10:2010. p. 8.
Heaney, R.P., and Weaver, C.M.. Calcium absorption from Kale. Journal of Clinical Nutrition, 52:1990. pp656-657.
Kamchan, A. et al.. In vitro calcium bioavailabity of vegetables, legumes and seeds. Journal of Food Composition and Analysis. 17:2004. pp311-320.
- 1 tbsp oil
- 1 large onion, diced
- 1 leek (white parts only), diced
- 4 garlic cloves, minced
- 3 tbsp fresh ginger, chopped
- 1 small head of cauliflower, greens removed, chopped
- 1 small celeriac root, diced
- 1 tsp ground coriander
- 1 tsp ground cumin
- 6 cups water
- 5 cups kale, chopped – you can include stems here too if you’d like
- 1 lemon juiced, seeds removed
- 1 cup unsweetened milk alternative
- 1 tsp sea salt
- Black pepper to taste
Fresh cilantro (optional)
In a large stock pot over medium heat add oil. Once heated add onion, leek, garlic and ginger. Sauté until fragrant, about 3 minutes. Next add cauliflower and celeriac root and sauté for another 3 minutes. Add coriander and cumin and sauté until fragrant, about 3 minutes. Add water and stir. Allow water to come to a boil and let boil for 5 minutes. Next add kale and incorporate until it is fully wilted. Next, very carefully, either using a blender or hand immersion blender puree the soup completely. Now add lemon juice, milk, salt and pepper. Taste and adjust seasoning with salt and pepper if needed. Serve and garnish with cilantro (if using).