You might be surprised that I am featuring potatoes, because recently they have been given a bad name with all the low-carb hype. Yes, potatoes are fairly high on the glycemic index, but they are packed with nutrients. My philosophy is everything in moderation.
Potatoes are a high fiber food that offer significant protection against cardiovascular disease and cancer. They are also a very good source of vitamin C, vitamin B6, copper, potassium, and manganese. They contain a variety of phytonutrients that have antioxidant activity.
Kale and Potato Soup
Ingredients:
1 large bunch curly or Russian kale, washed, drained, coarsely chopped (stems removed)
cup Extra Virgin Olive Oil
2 onions, sliced thin (I used my food processor to chop the onions.)
1 lb potatoes ( Yukon gold or yellow Finn, cut into slices (You may leave the peel on.)
4 garlic cloves, chopped
Large pinch of salt
6 cups chicken broth or vegetable broth
Parmesan, or other hard cheese, freshly grated
Cooking Instructions:
1. Heatcup E.V.O.O. in a heavy soup pot.
2. Add onions and cook over medium heat, stirring occasionally, until soft, tender and slightly browned. About 12 minutes.
3. Stir in chopped garlic cloves and cook for a few minutes.
4. Add potatoes and chopped kale. Stir.
5. Add large pinch of salt and cook for 5 minutes, stirring occasionally.
6. Pour in broth, raise the heat, bring to a boil, then immediately reduce the heat to a simmer and cook for 30 minutes or until the kale and potatoes are tender.
7. Add salt to taste.
8. Serve hot and garnish with grated cheese.
Variations:
1. Add 1cups white beans 10 minutes before the soup is finished.
2. Slicelb chorizo or a spicy garlic sausage. Brown in the oil before adding the onions. Remove when brown. Add to soup with the kale.
Women: are you sick and tired of feeling unhealthy and down on yourself?
If you are ready to make lasting lifestyle changes for yourself and your family, stop your war with food, and get healthy, Amy Lippmann, Certified Holistic Health Counselor, can help.
Sample Amy's work by listening to a F*REE AUDIO, "Finally, How to Get Healthy Meals on the Table, In No Time." You will also receive a complete transcript, pantry essentials list, her mix-and-match meal planning chart, healthy recipes, and much more. Grab your copy now at http://www.wellnesshealthcoaching.com and start feeling better about your health and fitness.
Amy Lippmann, H.H.C., AADP
Certified Holistic Health Counselor
Coaching for Whole Body Wellness
http://www.WellnessHealthCoaching.com
© 2008 Amy Lippmann, LLC. All Rights Reserved.
Want to use this article on your website or your own ezine? No problem! But here's what you MUST include: Amy Lippmann, Certified Holistic Health Counselor, is founder of the Whole Body Wellness System,,, the proven step-by-step program achieve your health goals and feel more confident in your body. To receive your freebie audio and sign up for her bi-weekly recipes and articles, visit http://www.WellnessHealthCoaching.com.
Potatoes are a high fiber food that offer significant protection against cardiovascular disease and cancer. They are also a very good source of vitamin C, vitamin B6, copper, potassium, and manganese. They contain a variety of phytonutrients that have antioxidant activity.
Kale and Potato Soup
Ingredients:
1 large bunch curly or Russian kale, washed, drained, coarsely chopped (stems removed)
cup Extra Virgin Olive Oil
2 onions, sliced thin (I used my food processor to chop the onions.)
1 lb potatoes ( Yukon gold or yellow Finn, cut into slices (You may leave the peel on.)
4 garlic cloves, chopped
Large pinch of salt
6 cups chicken broth or vegetable broth
Parmesan, or other hard cheese, freshly grated
Cooking Instructions:
1. Heatcup E.V.O.O. in a heavy soup pot.
2. Add onions and cook over medium heat, stirring occasionally, until soft, tender and slightly browned. About 12 minutes.
3. Stir in chopped garlic cloves and cook for a few minutes.
4. Add potatoes and chopped kale. Stir.
5. Add large pinch of salt and cook for 5 minutes, stirring occasionally.
6. Pour in broth, raise the heat, bring to a boil, then immediately reduce the heat to a simmer and cook for 30 minutes or until the kale and potatoes are tender.
7. Add salt to taste.
8. Serve hot and garnish with grated cheese.
Variations:
1. Add 1cups white beans 10 minutes before the soup is finished.
2. Slicelb chorizo or a spicy garlic sausage. Brown in the oil before adding the onions. Remove when brown. Add to soup with the kale.
Women: are you sick and tired of feeling unhealthy and down on yourself?
If you are ready to make lasting lifestyle changes for yourself and your family, stop your war with food, and get healthy, Amy Lippmann, Certified Holistic Health Counselor, can help.
Sample Amy's work by listening to a F*REE AUDIO, "Finally, How to Get Healthy Meals on the Table, In No Time." You will also receive a complete transcript, pantry essentials list, her mix-and-match meal planning chart, healthy recipes, and much more. Grab your copy now at http://www.wellnesshealthcoaching.com and start feeling better about your health and fitness.
Amy Lippmann, H.H.C., AADP
Certified Holistic Health Counselor
Coaching for Whole Body Wellness
http://www.WellnessHealthCoaching.com
© 2008 Amy Lippmann, LLC. All Rights Reserved.
Want to use this article on your website or your own ezine? No problem! But here's what you MUST include: Amy Lippmann, Certified Holistic Health Counselor, is founder of the Whole Body Wellness System,,, the proven step-by-step program achieve your health goals and feel more confident in your body. To receive your freebie audio and sign up for her bi-weekly recipes and articles, visit http://www.WellnessHealthCoaching.com.
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