Kale & Potato Soup (Prodigy) Recipe
7 cup water
1 large bunch kale
1 1/4 lb red potatoes
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
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
to Kale Recipes
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 pointers:
* Make reduced carbohydrate breadcrumbs for deep fried or oven baked foods.
Although you can buy reduced carb breadcrumbs, you can make them yourself by simply using reduced carb bread. All you have to do is simply toast the low carb bread in a gas or electric oven on a cookie sheet. Once it is hard, whizz it in your food mill. To store, keep in a tupperware jar or container.
* Know what is in your food
Don't trust food packaging that boasts to be 'low carb' - check the real nutritional information on the back of the package. A good number of are only slightly less and in some instances still greater than a competitors normal brand. Also, beware of 'low sugar' and 'low fat' labels - 'low sugar' doesn't always mean 'low carb' - usually the carbs are identical.
Superfoods containing flavonoids
(inlcudes cranberry, kale, soy and tea)
The large family of compounds known as flavonoids which are present in these natural foods are thought to have properties in preventing cancer.
Medical experts studying the nutritional effects of flavonoids believe that they may also have numerous other health benefits, including, but not limited to, anti-dermatitis and anti-platelet properties.
The majority of these are also good for weight loss, so make sure you add them to your weight loss regime.
Kale & Potato Soup (Prodigy) Recipe Collection from Recipes 4U
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