Seasonal Produce: Hail to the Kale

I can’t say enough about this nutritious green vegetable. Kale is a nutrition superstar due to the amounts of vitamins A, K, B6, and C, calcium, potassium, copper, and manganese it contains. One cup of raw kale has just 33 calories and only 7 grams of carbohydrate. So, it's a very diabetes-friendly/weight-friendly vegetable.

You can prepare kale in a variety of ways; raw, (but massage it), steamed, roasted, and sautéed.

You can roast chicken to the soup for added protein, but not necessary. Pair this with a hearty green salad and you have another cozy winter meal.

This is one of my go-to recipes for the cold winter months. If I don’t have fresh, I will use frozen.  Be creative!!

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Hearty Winter Soup

Ingredients: 

• 3 TBSP olive oil

• 6 cloves of garlic minced

• 1 large yellow onion diced

• 1 head of kale chopped with stem removed

• 1 head cauliflower - cut into small florets

• 1-2 yellow squash

• 1 cup green beans (fresh or frozen)

• 2 boxes of low sodium chicken or vegetable broth

• 1 can cannellini beans

• 1 28oz can crushed tomatoes 

• 1 tbsp oregano

• 1/4 tsp red pepper flakes

• 1/2 cup Grated Parmesan cheese

• 1 cup whole-grain croutons

• 2 cups chicken cubed (optional)

• 2 cups firm tofu (optional)

Instructions:

1. Add olive oil to soup pot

2. Sauté garlic and onion over medium heat

3. Add oregano and stir

4. Add broth, tomatoes, and beans

5. Add all veggies, except kale

6. Make sure veggies are covered in broth. If not add water to cover

7. Turn heat on high and let boil

8. Once boiling, turn heat down to medium heat and cover

9. Let simmer for 30-45 minutes

10. Add kale and stir

11. Turn the heat onto low and cook for another 30 minutes then remove from heat

12. Ladle into bowls sprinkle cheese and croutons on as garnish