Paleo-ish Kale & Sausage Soup

I bought a bunch of Kale and want to do something amazing with it.. I could A) juice it; B) cook it down like greens and beans; C) make another kale salad; or D) YES D) make SOUP.

 

This soup turned out AMAZING! I used someone else’s recipe, but then morphed it into a perfect symphony of flavor!
I didn’t exactly measure anything-so hopefully this will work for you!

What you’ll need:

1 big bag of chopped Kale

1 large onion (chopped)

1 head cauliflower (chopped-chunky not small pieces)

1 parsnip (sliced)

3-4 cloves of garlic (chopped)

3 red potatoes (sliced)

1 yam (sliced)

1 cup white wine (this  & red potato is what makes this dish un-paleo)

olive oil

1 lb sweet Italian sausage

4 cups chicken broth

 

1) Preheat oven to 375

2) Brown Italian sausage, drain and reserve oil

3) Place cauliflower, parsnips, onion, and garlic in a roasting pan: drizzle with sausage oil & olive oil-toss until veggies are lightly coated

4) Roast for 30-40 minutes until cauliflower and parsnips are soft

5) Boil a large pot of water and add potatoes and yams-cook until tender-drain and rinse

6) While vegetables are roasting and boiling, place sausage, wine and chicken stock into a large soup pot and simmer

7) Once roasting vegetables are tender to a good forking (haha)-Remove from oven and take 1/2 of the roasted vegetables-puree with chicken stock until smooth and creamy consistency-like heavy cream

8) Add pureed veggies to sausage and stock-stir in until fully dissolved

9) Add kale

10) Add boiled potatoes

11) Stir in the rest of the roasted vegetables

12) Simmer until kale wilts

13) Serve to hungry guests who will love you even more because of this amazing soup!

 

Things to try:

Add a squirt of lemon to your personal bowl-YUMMM

Add some grated Romano cheese-no longer paleo-but still yum!

Add some red pepper flakes-Spicy

Leave out the potatoes-or only use yams

Serve with crusty multigrain bread slathered with butter or even better-shallot and thyme finishing butter (err not paleo)

image

 

 

 

 

 

Sometimes you have to just walk away…

I’ve been thinking a lot lately; which is really never good for me because thinking a lot equals racing thoughts that keep me up at night. Recently, my world shifted a little and I’m having difficulty navigating the shift. * ADHD side note- shift sounds a lot like a certain 4 letter word that means “poop”- take out the “f” it’s all the same shift*

I don’t want to speak about my shift explicitly, but let’s just say I’m adjusting. There are some decisions that I need to make or don’t need to make- but there’s a whole lot of “stuff” floating around. The draw back to this adjustment is frequent crying at random times in random places-what can I say-I have a tough time with change. The positive side is that I’m beginning to be able to get a better perspective, though it feels extremely drawn out. I’ve been hanging on to what hasn’t been serving me for a while now-and before you jump to conclusions-I’m not really talking about any one specific “thing”, but many things in many different facets of my life. I typically try really hard to fix whatever is broken and make “it” better. I want to work out my differences or problems, often analyzing the heck out of them. Funny thing is, I rarely look at what I need and if I’m getting fulfillment too- because generally speaking-pleasing others is fulfilling to me. Sometimes though, I come upon a situation where I just can’t see how to make it all work. Then BAM- something completely thought provoking occurs-usually brought on by some seemingly mundane event.

I was faced with a very challenging work out the other day. I walked in thinking I was going to nail it and would be able to go slow and steady. I started out strong, but then got light headed and dizzy. My heart rate was soaring through the roof, and I kept pushing through. I pushed and pushed and pushed, but my body wasn’t having it… and then I thought to myself, “sometimes you just have to walk away.” I did, I walked away. I walked away with tears in my eyes and a pain in my heart, not because I was giving up, but because I was giving in. I was giving in to my gut and listening to my body. Something I have a really tough time doing. The crying wasn’t really attached to the workout, but to the realization that sometimes I just have to surrender to reality.

“Sometimes you just have to walk away”, can apply to almost any challenge you face. I’m not advocating giving up, quitting, and not trying, I’m saying… when you’ve tried, and you’ve put all of your heart and all of your energy into something, but it’s just not giving you what you need-or it’s not good for you, or it’s just not working right…. sometimes you just have to walk away. Come back the next day, look at it from a different perspective, let it come to you, or try something different. Walking away can be very scary, but what is it that we are truly afraid of? Is it not getting the attention, not winning the award, looking like a “bad person”, not meeting the goal, failure, losing someone or something? What is it really? There’s a whole new world on the other side of fear and guilt, own your stuff and apologize if you’ve hurt people along the way.

After some truly heartfelt conversations with my friends about different circumstances in each of our lives, a good friend of mine told me, “you just gotta get in that dinghy and start paddling-don’t look back”. She often reminds me that I’m doing much better in my dinghy than when I was trying to tread water and make a raft out of materials not suited for floating the long haul.

So when stuff just gets too overwhelming or frustrating and you feel like you’re banging your head on a wall-let go of the rope you’ve been hanging onto-it’s likely that the fall isn’t that far. You might end up with some bumps and bruises, but nothing you can’t handle… you’ve spent your whole life preparing for each moment that you meet. So, dust yourself off, get up and walk away….

Kale Salad

 

I love the health benefits of kale, but have heard a lot of complaints from folks who say that it’s difficult to cook. This recipe took me under 10 minutes to prepare, and it’s ohhhh so delicious! Thanks to Lisa for the inspiration of the basis of this salad!

1 bunch of fresh Kale de-ribbed and chopped- any variety

2 TBSP olive oil

2 tsp salt

1/8 cup lemon juice

2  chopped figs (optional)

2 apples chopped (core removed)

handful of chopped crasins

1/4 cup finely grated Pecorino Romano

1/4 cup finely chopped pancetta (optional)

 

Whisk lemon juice, olive oil and salt together in a small bowl

Add lemon juice mixture to Kale and massage into Kale until fully coated

Fold in chopped apples, figs, & crasins

Mix in Pecorino and Pancetta

Wait 15 minutes before serving

 

What’s the deal with kale? Would pop-eye kick the can of spinach for a bunch of kale???

Kale is a super green whose varieties are not all GREEN! There’s the deep purple Redbor Kale, Red Russian Kale, and the Kamome Red Kale. The red varieties seem to take on more of a purple/pink hue than red.  Kale, also known as borecole, is one of the healthiest vegetables on the planet. A leafy green, kale is available in curly, ornamental, or dinosaur varieties. It belongs to the Brassica family that includes cruciferous vegetables such as broccoli, brussel sprouts, collards, and cabbage.

The Huffington Post Canada published an article in July of 2013 comparing spinach and kale. The results indicated that Kale has an overall edge, but that Spinach is a little better for pregnant women due to it’s high folate content. Here are some highlights from the Huffington Post article.

Vitamin A: Spinach is a great way to get vitamin A, important for skin and eye health, into your diet — a one-cup serving provides 56 per cent of your recommended daily intake (RDI). But kale is a vitamin-A powerhouse, giving you a whopping 206 per cent of your recommended intake for the same serving.

Vitamin B6: Kale also beats out spinach in for vitamin B6, though less dramatically. The former has 9 per cent of your RDI for this essential vitamin, thought to be related to heart and brain health, though spinach still provides 3 per cent of your RDI.

Vitamin C: Remember that tip about vitamin C? You’ll get a little in your salad anyway when you eat kale, which has 80.4 mg or 9 per cent of your RDI per one-cup serving compared to spinach’s 8.43 mg or 1 per cent. Vitamin C is important for tissue repair health all over your body.

Vitamin K: We might not think about vitamin K very often, but it’s important for our bodies — it helps protect our bones and is key in blood clotting. Both of these vegetables are a great way to get more in your diet, especially kale, which has 684 per cent of your RDI. Spinach has plenty as well, with 181 per cent.

Important: if you’re on blood-thinning medication like warfarin or need to restrict your dietary vitamin K for any other reason, talk to your doctor before eating vitamin-K rich foods like these.

Folate: Folate, known as folic acid when it’s added to foods and folate when it occurs naturally — is particularly important for women of child bearing age, as it’s related to the prevention of neural tube defects in developing fetuses. Spinach is the winner here, with 15 per cent of your RDI in every cup. Kale is still a source, but a less impressive one at 5 per cent for the same amount.

Calcium: When people think calcium they think dairy, but it’s actually found in many vegetables as well. A cup of kale provides 9 per cent of your daily calcium needs, compared to 3 per cent for spinach. As well, spinach has compounds that could impede absorption so it shouldn’t be your key source of the mineral.
Getting enough vitamin D is important too—your body won’t absorb calcium properly without an adequate amount of vitamin D.

Copper: Copper is a trace mineral, so we don’t need a lot of it in our diets, but we do require it for the production of red blood cells; it’s also related to nerve and immune health. Kale is a good way to get it, with 10 per cent of the RDI in a cup, while spinach also has a little bit at 2 per cent.

Manganese: It’s another mineral our bodies need in small amounts, and kale has you covered at 26 per cent of the RDI per serving. Spinach isn’t too shabby either, giving you 13 per cent of your daily manganese, important for forming connective tissue and hormones.

Bottom line- both greens are power houses, be careful with your consumption of either green if you’re on blood thinning meds (vitamin K is for “clotting”) and if you have osteoporosis or any other calcium deficiency. Eat foods rich in calcium at meals opposite your kale or spinach dining days.

 

 

 

© Copyright Health Coach - Theme by Pexeto