Kale and Sausage Soup
Posted by Jenny on Jan 29, 2013 in Nutrition & Health, Paleo | 3 comments
This last Saturday was foggy, rainy and cold. After checking out the farmers market I left with a lonely bag of kale and chills up and down my spine. Soooo…. what else to do but make a kale and sausage soup to warm my bones. It was delicious!!!
Before I give you the goods though, I want to share with you a bit more about this leafy green veggie and why it’s so good for us. Kale is a nutritional powerhouse with just one cup containing 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus. This veggies is loaded with antioxidants. Vitamins A, C, K, carotenoids, flavonoids and sulphur-containing phytonutrients. These are shown to help protect against cancer, improve eye health, lower cholesterol, and reduce the risk of heart disease. Plus…it tastes really good! So, here’s one recipe to start you on (or add to) your kale kick. Enjoy!
Ingredients:
- 2 tablespoons olive oil
- 1 cup diced onion
- 1 cup diced red bell pepper
- 1 cup diced celery
- 1/2 cup diced carrot
- 8 to 12 ounces andouille sausage or other smoked sausage, diced or thinly sliced (I used elk sausage from my dear sweet client Cindy Ward)
- 2 cloves garlic, minced
- 1 bunch kale, chopped, about 8 to 10 cups chopped
- 4 cups chicken broth (used Trader Joe’s Free Range/Gluten Free)
- 1/2 teaspoon salt, or to taste
- 1/4 teaspoon ground black pepper
- Dash Tabasco or similar hot pepper sauce, optional (I chose to leave this out as I am a big baby when it comes to spicy)
Preparation:
In a large skillet heat olive oil over medium-high heat. Add onions, bell pepper, celery, carrots and sausage. Sauté, stirring, until onion is just tender. Reduce heat to medium-low. Add kale and garlic; cover and continue cooking for 2 minutes. Add remaining ingredients; cover and cook for 15 to 20 minutes, until vegetables are tender. Taste and adjust salt, as needed.
Serves 8.
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Written by Jenny
Jenny LaBaw has been an athlete her entire life. As a 3-sport collegiate athlete, she competed in soccer, indoor and outdoor track and field. Post college she fulfilled her need for competition through endurance races ranging from 5K’s to marathons. Jenny’s athletic emphasis now is focused more on strength challenges, but she continues to be tempted by the occasional running race. Outside of competition, Jenny enjoys many outdoor activities, including mountain biking, hiking, water skiing, snow skiing, and camping with her boyfriend, Marcus and lab, Ziggy.
With her love for sport and exercise, Jenny chose a career as a personal trainer so she could share her passion of health and fitness with others. Attending Cornell College, she earned her Bachelor of Arts degree in Physical Education: Fitness and Wellness. Prior to Norcal, she has trained in gyms, private training studios, and coached soccer. Jenny has had an amazing opportunity to travel around the country coaching water skiers. Her 7+ years of coaching experience has allowed her to work directly with a wide variety of people; from children trying to discover their coordination to adults wanting to shed a few pounds to professional athletes looking to be the best in the world.
No matter what walk of life you are coming from, Jenny’s mission is to help you realize your potential and get you there. She will prove to you that you can be stronger, more fit, and healthier than you think you can be. With her inspiration, motivation and dedication, she will challenge your body, encourage your mind, and help you to develop and maintain a healthy lifestyle. Jenny will help you be your best!
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Mmm…Kale soup! I made one last weekend too, only I made mine with a spicy italian sausage and added coconut milk for some creaminess! Similar to Olive Garden’s Zuppa Toscana soup, but with less potatoes and more veggies. Great recipe for the cold!
Sounds amazing… it’s on the menu for tomorrow. Thanks for sharing Jenny.
Jenny, this looks fabulous! I’ll give your recipe a go especially now that my winter garden is recovering from an extended deep freeze environment. It looks like the Kale survived the snow and ice. Thanks