Sunday, April 28, 2013

Kale

Kale
Have you tried Kale? It is gaining in popularity because this amazing vegetable is being recognized for its exceptional nutrient richness, health benefits, and delicious flavor.

Eating a variety of natural, unprocessed vegetables can do wonders for your health, but choosing super-nutritious kale on a regular basis may provide significant health benefits, including cancer protection and lowered cholesterol.
What makes kale such a superstar vegetable? It is a nutritional powerhouse for you diet because  one cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.
Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K -- and sulphur-containing phytonutrients.
Now that you have been enlightened on the the healthy benefits of kale enjoy the soup!  

Italian Sausage and Bean Soup
Cook’s note:  Serve this hearty soup with bread sticks and a light salad or fresh fruit. Serves 6
Recipe by Cindy K.
Ingredients:
  • ¾ lb. Italian sausage or ground turkey
  • 1 onion diced
  • 3 cloves of garlic minced
  • 2 cans pinto beans
  • 2 cans chicken broth
  • 1 can diced tomatoes (garlic, basil and oregano)
  • 1-cup barley
  • 1-1/2 cups diced carrots
  • 3 stalks of diced celery
  • 1TB. Italian seasoning
  • ½ tsp. Rosemary
  • 4-6 cups kale
Directions:
  • In a soup pot brown sausage or turkey-set aside
  • Sauté onions, garlic in 2 TB. olive oil-add in rest of ingredients and simmer on low for about 45 minutes or until carrots and celery are tender
The Lesson
by Billy Collins
In the morning when I found History
snoring heavily on the couch,
I took down his overcoat from the rack
and placed its weight over my shoulder blades.

It would protect me on the cold walk
into the village for milk and the paper
and I figured he would not mind,
not after our long conversation the night before.

How unexpected his blustering anger
when I returned covered with icicles,
the way he rummaged through the huge pockets
making sure no major battle or English queen
had fallen out and become lost in the deep snow.

1 comment:

  1. I tried kale for the first time last summer. Bought it at the local farmers' market. I wasn't particularly fond of it cooked just plain. But this recipe sounds delicious. Thank you for sharing.

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