The addition of kale gives this soup added colour, flavour and above all significant nutritional content.
One cup of kale contains more than the daily requirement of both Vitamin A and Vitamin K, as well as a significant amount of Vitamin C and manganese.
Health Benefits of Kale
Kale contains high levels of sulfurophane, a potent glucosinolate phytonutrient. According to the George Mateljan Foundation, a non-profit foundation with no commercial ties, sulfurophane triggers the liver to produce enzymes which clear potentially carcinogenic substances more quickly. Kale also has anti-inflammatory properties. According to a study in the Journal of Nutrition (2004), sulfurophane helps stop the proliferation of breast cancer cells.
A word of caution to those taking the blood thinner Warfarin or other anticoagulants: According to WebMD, Vitamin K ingestion should remain steady on a day-to-day basis. Although vegetables such as kale and broccoli can be eaten, extreme variations in usage can be problematic. Discuss the use of kale with a doctor if taking anticoagulants.
Given the tremendous benefit of kale in the diet, the amount of kale used in the soup can be increased as desired. As kale has a somewhat strong taste, it is important not to overpower the delicate flavour of this simple, but delicious soup.
Prepare the bread prior to beginning soup preparations and put in the oven prior to starting the soup.
Irish Soda Bread
Ingredients:
- 10 oz whole wheat flour
- 10 oz white flour
- 1 tbsp brown sugar
- 1 tsp salt (flat)
- 1 tsp baking soda
- 4oz margarine
- 1 pint buttermilk
Directions:
- Preheat oven to 375 degrees
- In large bowl, mix all ingredients together
- Place in well greased loaf pan
- Bake for at least 45 minutes - knife should come out clean when inserted in centre of bread
- Place on cooling rack
- Slice when fully cooled
Potato, Carrot & Kale Soup
Ingredients:
- 6 cups of potatoes, cut into small chunks
- 3 cups carrots, sliced
- 4 cups kale, chopped
- 1 - 14oz can creamed corn
- 1 onion, chopped
- 10 cups vegetable stock
- 4 cloves garlic, minced
- salt and pepper to taste
- 3 tbsp cooking oil
Directions:
- Heat oil in large pot
- Add garlic, onion, cook until softened
- Add potatoes and carrots, gently toss for 2-3 minutes
- Add vegetable stock
- Bring to a boil, then simmer for 30-40 minutes or until potatoes are fork tender
- Add kale and continue simmering until potatoes soften completely
- Add creamed corn just prior to serving
- Salt and pepper to taste
Serve buttered bread on the side of hot soup.
The light and fresh soup is complimented by the hearty texture of this traditional soda bread and is a wonderful meal any time of the year. Many variations of soda bread recipes exist - this type is commonly found on Irish dinner tables and is served at restaurants.
Lorah Delaney - Lorah is a native of Vancouver, British Columbia. She has a degree in Physical Education from the University of British Columbia and a ...
