Is kale
just another healthy food trend?
Do you ever
wonder what the hype over kale is all about? When everyone was jumping on the
bandwagon, I stuck with my spinach because it was what I was familiar with. It
was the beginning of one of many wintery months when I was planning my grocery
list and looking up new recipes, when I came across a sausage, kale, and lentil
soup. It looked delicious so I thought, “hey, why not?” However, sure enough it
hit the spot! I was still curious why this leafy green was the new popular
thing to eat over other greens. Here is what I found out…
Just one cup of
kale has:
·
33
calories
·
Low
glycemic index food (carbs are released slowly, keeping blood sugar levels
stable)
·
2.5
grams of fiber
·
3
grams of protein
·
Vitamins
A, C, K
·
Omega-3
fatty acids
·
Antioxidants
·
Variety
of micronutrients (copper, iron, potassium, etc.)
There is no
wonder why kale is considered a superfood! However there are some concerns with
eating too much. Eating raw kale more than once or twice a week can tend to be
rough on the digestive system. It can cause bloating, gas, and abdominal
discomfort. Also one cup of kale has over 1000% of the daily-recommended amount
of vitamin K, which can cause some concern for people taking blood thinners.
You can
incorporate kale once a week into a breakfast smoothie, salad, soups,
casseroles, and much more.
Here is the
absolutely delicious Sausage, Kale, and Lentil Soup adapted recipe from Mountain Mama Cooks.
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Sausage,
Kale, and Lentil Soup
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|
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Ingredients
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Instructions
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1 tbsp
extra-virgin olive oil
1 pound your
favorite sausage
1 medium
yellow onion, chopped
3 ribs
celery, chopped
2 medium
carrots, chopped
2 small
potatoes, peeled, chopped
2 tsp dried
rosemary
2 cloves
garlic, chopped
1 bunch kale,
stemmed, thinly sliced
¼ cup tomato
paste
1 cup lentils
7 cups
chicken stock
parmesan
cheese to garnish
pepper to
taste
Servings: 8
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1. In a pot,
heat olive oil over medium heat. Add the sausage, break into pieces, and cook
until browned. Add the onions, celery, carrots, potato, rosemary, and pepper;
cook about 8-10 minutes until softened. Add garlic and kale and cook until
kale wilts; about 3 minutes.
2. Stir in
tomato paste and chicken stock. Add the lentils and bring to a boil, reduce
the heat to low, and simmer for about 35 minutes. Serve immediately or cook,
store, and reheat.
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Written By: Erika Moss Latimer
USU Dietetics Junior
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