Cancer-Fighting Kale Soup With Powerful Antioxidants and More Calcium Than Milk
Written by: Jenna Barrington
We all know kale is a rockstar when it comes to nutritional content and health benefits. But did you also know it can taste absolutely amazing?
I know some of you out there have yet to find a way to enjoy this incredible but sometimes bitter leafy green but, fear not, today is your lucky day!
Did you know just ONE CUP of kale contains all of the following?
Not to mention that it contains…
Yep. That’s all packed into one little cup of cruciferous kale.
I promised you earlier that I know how to make kale taste good. Here’s a secret I learned recently: kale’s flavor is the SWEETEST once it has been exposed to frosty weather! Thus, wintertime is actually the ideal time for eating kale. Most people would think to throw it in a salad but when it’s cold, a soup might be more appetizing.
Following is a recipe from our good friend Dr. Mercola that will impress you, your family and anyone else who happens to join you for dinner tonight.
More Health Benefits of Kale
Super Energy Kale Soup Recipe
- 1 medium onion, chopped
- 4 cloves garlic, chopped
- 5 cups organic chicken/bone broth
- 1 medium carrot, diced
- 1 cup celery, diced
- 2 red potatoes, diced
- 3 cups kale, rinsed with stems removed and chopped
- 2 tsp thyme
- 2 tsp sage
- sea salt and pepper to taste
- Heat 1 tbsp of the broth in a soup pot.
- Saute onions in broth over medium heat for about 5 minutes, stirring frequently.
- Add garlic and saute 1 minute.
- Add remaining broth, carrots and celery and bring to a boil.
- Reduce heat to summer and cook for 5 minutes.
- Add potatoes and cook until tender, about 15 minutes.
- Add kale and remaining ingredients and cook for 5 minutes.
Studies have shown that consuming kale may lower the risk of having at least 5 different types of cancer! Kale is a great source of sulforaphane and indole-3-carbinol, which are both proven to have anti-cancerous properties.
Kale is also rich in glucosinolates. According to the George Mateljan Foundation:
“Kale’s special mix of cancer-preventing glucosinolates has been the hottest area of research on this cruciferous vegetable.
Kale is an especially rich source of glucosinolates, and once kale is eaten and digested, these glucosinolates can be converted by the body into cancer preventive compounds. Some of this conversion process can also take place in the food itself, prior to consumption.”
You can enjoy the benefits of kale by eating it raw or lightly cooked. Research has shown that when kale is cook it binds more easily with the bile acids in your digestive system, making them more easily excretable by the body. Bile acids are a suspect when it comes to increased cancer risk.
Consuming green leafy vegetables like kale, collard greens, cabbage, broccoli and bell peppers is said to lower the risk not only of cancer but of high cholesterol and cardiovascular disease.
The body’s natural cellular detoxification process is separated into two “phases”.
Phase 1: The body identifies and breaks down toxins into smaller pieces, making them easier for removal.
Phase 2: Through the eliminatory system the toxins are escorted out of the body.
It is important to eat foods that support both phases of this detoxification process or you end up with broken-down toxins just sitting around in your system.
Luckily, the isothiocyanates (ITCs) in kale and other similar vegetables help the body through both phase 1 and phase 2.
I love adding kale to my detox juices and smoothies.
One serving of kale contains about 26 mg of lutein and zeaxanthin; powerful antioxidants that are believed to help prevent eye problems usually associated with aging like macular degeneration.
According to Kemin Health LC:
“Among the carotenoids present in the body, only lutein and its coexistent isomer, zeaxanthin, are found in that portion of the eye where light is focused by the lens, namely, the macula lutea. Numerous studies have shown that lutein and zeaxanthin may provide significant protection against the potential damage caused by light striking this portion of the retina. In the eye, lutein and zeaxanthin have been shown to filter high-energy wavelengths of visible light and act as antioxidants to protect against the formation of reactive oxygen species and subsequent free radicals.”
More Calcium Than Milk
Think you need to drink milk to get your daily calcium needs? Definitely not!
Research has shown that the calcium in kale is 25% more bioavailable (easier to absorb) than calcium from regular cow’s milk. One cup of kale contains 90 milligrams of calcium, which is about ¾ of the daily recommendation for calcium for the average adult.
Almost every cell in your body uses calcium in one way or another to maintain strength and vitality.
Fights Heart and Autoimmune Disease
A diet rich in foods with anti-inflammatory properties such as kale is vital to preventing autoimmune disease, heart disease and other inflammatory conditions.
Go For Organic!
Because non-organic kale is sprayed with pesticides that are described as “highly toxic”, opt for organic kale. Go for kale with smaller leaves (they are usually more tender than the larger-leaved kale) and store in the refrigerator in an air-tight bag. The sooner you eat it the better if you want the best flavor!
More Delicious Ways To Enjoy Kale
Want more ideas of how to use kale in your diet? Here are some of our favorite recipes.
Tip: When using kale in salads, massage the leaves in between your fingers with olive oil. This helps break down the fibers and makes the taste much less bitter.
Baked Chicken with Creamed Kale
Cauliflower Kale Salad
Kale Walnut Salad
Kale, Banana, Chia and Hemp Superfood Smoothie
Superfood Pineapple Kale Smoothie
Veggie Flax Crackers & Kale Guacamole
I hope you become as obsessed with superfoods as I am. There is no substitute for real, whole and nutritious foods in helping you build a life of vitality and fulfillment.
Do you have any favorite kale recipes you think everyone should know about it? Please share below! I love to hear from our readers.
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Jenna Barrington is studying Therapeutic Nutrition and Holistic Medicine and aspires to be a practitioner, teacher and writer. She is passionate about education and helping others take control of their health.
Jenna lives with her husband in Utah and loves writing, cooking, green smoothies, training her dog, Japanese, spending time at the ocean, bungee jumping, walking barefoot in the grass and being with her family.
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