Kale & Potato Soup (Prodigy) Recipe
Recipe
Ingredients
7 cup water
1 large bunch kale
1 1/4 lb red potatoes
1 salt
2 bay leaves
3 tbsp virgin olive oil
1 medium red or yellow onion diced into 1/2, -in squares
6 garlic cloves, sliced
1/2 tsp red pepper flakes
1 freshly ground pepper
1 finely chopped parsley for garnish
Recipe
Preparation
HEAT WATER IN LARGE PAN. Meanwhile, with sharp knife,
remove stems of ruffled kale leaves. Chop stems into
1-inch long pieces and add them to the water. Cut
leaves into pieces about 2-inch square, wash well and
set aside. Scrub and peel potatoes and add peels to
heating water along with 1/2 teaspoon salt and 1 bay
leaf. When water boils, lower heat and let it simmer
while you assemble remaining ingredients. Cut peeled
potatoes into pieces about 1/2-inch square. Heat oil
in soup pot, add onion, garlic, red pepper flakes and
remaining bay leaf. Cook over medium-high heat 3 or 4
minutes, stirring frequently, then season with salt.
Stir in potatoes and 1 cup strained simmering stock.
Cover and cook slowly 5 minutes. Add kale, cover again
and steam until leaves are wilted, stirring once or
twice. Strain remaining stock into soup pot. Bring to
boil, reduce heat and simmer slowly, covered, until
potatoes are soft, about 30 minutes. Use back of
wooden spoon to break up potatoes by pressing them
against sides of pot or puree 1 or 2 cups soup in
blender and return it to pot to make unifying
background for other elements. Taste soup and season
to taste with salt and generous grinding of pepper. If
possible, set soup aside 1 hour to allow flavors to
merge and develop even further, then serve with light
sprinkling of parsley.
DEBORAH MADISON - PRODIGY GUEST CHEFS COOKBOOK
Servings:
4
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Food Tips of the Week
A few tips on healthy eating
In planning a diet, the important thing is to also endeavour to restrict your ingestion of refined carbohydrates, salt and fats.
Some low carb diet tips:
* Don't forget the fiber
Cutting the carbs in your meals usually leads to fiber reduction as well. Check for low carb recipes that are rich in fiber to restore the balance.
* Understand the food labels
Be sceptical of the food label that boasts to be 'low carb' - check the nutritional information on the reverse of the can or packet. A good number of are only a little reduced and in some instances still higher than a competitors standard brand. In addition, beware of 'low sugar' and 'low fat' labels - 'low sugar' does not always mean 'low carb' - often the carbs are identical.
Foods containing allyl sulfides
( includes pickled shallots, leeks and spring onions)
The onion, leek and garlic family of foods is rich in allyl sulphides, a chemical which experts believe might be linked to a reduced risk of stomach and colon cancer.
Even though there is not much scientific proof at hand, allyl sulfides are also believed to aid in antiinflammatory effect, arteriosclerosis and physical exhaustion.
Foods containing allyl sulfides also have a low calorie count, so should be included in your weight loss program.
Kale & Potato Soup (Prodigy) Recipe Collection from Recipes 4U
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