Kale and Potato Soup

kale and potato soup in a bowl

Kale and Potato Soup

Serves 4
1 or 2 slices bacon, fried, chopped
1/4 c. finely chopped celery
¼ c. grated carrot
½ c. chopped mushrooms
1 garlic clove, minced
2 cups chicken stock
1 ½ c. finely chopped kale
½ tsp dried onions
1 medium (8 ounce) yellow or russet potato, scrubbed clean and chopped (about 1 ½ cups)
1 sprig rosemary or ½ tsp dried oregano
Salt and pepper
Parmesan cheese (opt.)

Cook bacon in medium saucepot, remove, chop and return to pan. Add celery, carrots, mushrooms, and garlic. Cook 5 minutes, then add chicken stock, kale, dried onions, potatoes, rosemary (or oregano). Bring to a boil, then reduce the heat to simmer. If you like, you can use a potato masher in the soup to break up the potatoes a little.

Cook 15-20 minutes. Soup is ready when potatoes are tender, but this soup is good/better made a day ahead and reheated. Serve with a sprinkling of freshly grated Parmesan cheese.

Vegetarian? Omit bacon, use olive oil, and vegetable broth.

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Quinoa Stir-Fry

I threw this dish together one day a couple of years ago and I’ve been making versions of it regularly ever since. It is a low-calorie, highly satisfying meal. I think it’s time I shared it with the rest of you. You can watch this short video to learn the basic ingredients and my method, but I also share the list of ingredients and proportions below.

QUINOA STIR-FRY

oil – 1/3 c. chopped onions – 1/4 c. chopped celery – 1/4 c. sliced mushrooms – 1/4 c. diced carrots – 1/4 c. zucchini slices – 1/4 c. pre-cooked green beans (or diced sweet red peppers) – 1 c. chopped kale – 1/4 c. chicken broth – 1 tsp. herbs (your choice) – 1 or 2 T. soy sauce – 1-1/2 c. pre-cooked quinoa

Optional additions:  1/4 tsp. sesame oil and 1/2 c. chicken, turkey or other leftover meat.

In a hot skillet, saute’ onions in a little oil, adding each of the rest of the ingredients in the order listed. Serves 2 as a full meal, or 4 as a side serving. Quinoa is a good source of complete protein, containing all nine amino acids in addition to lysine, riboflavin, manganese and magnesium.

Easy vegetable smoothies

Green Smoothie

Green Smoothie

I don’t use a recipe, because I never have the same things on hand in my refrigerator on any given day. The following blender formula works best for me: 1/2 to 3/4 c. almond milk and a handful of ice cubes along with a small amount of fruit and some vegetables. In the smoothie on the left, I used a half of an apple (include skin) along with a handful of kale, a chunk of zucchini and a little bit of cabbage. For the one on the bottom right, it was red cabbage, rhubarb sauce (sweet), carrots, and again some kale.

Other options:  Broccoli is a favorite addition because of how well it blends, and celery brings high fiber to the mix. Use your imagination.

It’s a fresh, slightly sweet tasting way to work more vegetables into your diet, and only takes a minute to whip up. It is important to have a good blender. Keep the consistency about the same as a milkshake, adding a splash of almond milk, or ice cubes if it gets too thick.

Pink Smoothie

Pink Smoothie

There is no need to count calories with something like this, but if you do, the almond milk is 30 calories per cup (I use less than a cup), fresh vegetables are about 25-40 calories per half cup serving depending on the vegetable, and a half an apple is 50-60 calories. This formula will make about two servings, or 12-16 ounces total–less than 100 calories per serving.

You can enjoy this without reservation. I find that it makes me feel full for 2-3 hours and also give me an energy boost. I make this mostly for breakfast, but also sometimes as an afternoon pick-me-up.

If, it is evening, and I’m having this to curb a dessert craving, I will change the mix to something more like a milkshake, using a half banana and cocoa powder or fresh fruit (strawberries are great) and a splash of vanilla. Sometimes I will add Stevia sweetener. I usually add some vegetables even when I make a dessert smoothie. For example, sweet red peppers are good with strawberries and brighten the color.

Since I published this post a few weeks ago, I’ve received requests for a more specific recipe. In response, I shared my method via video as an episode of WomanVision TV. You can watch it below: