Kale

Day Four: Warming Sweet Potato and Kale Soup

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Soups are a great meal to have handy in the fridge during those busy weeks – especially now that winter has hit. Making your own homemade soup is SO easy and will be lower in sodium and preservative-free. Jodie, author of Free Spirited Health, shares a delicious soup with us for Day 4.

If you’re anything like me then you’re probably always chilly, long for the sun, and love sitting beside a warm fire. These qualities are the reason I always turn to hearty soups during the winter months. In Asian Medicine warming foods during cold seasons are thought to help our body’s function optimally. And, did you know that Sweet Potatoes are full of vitamins (especially A and C), they help regulate our digestive tracts, and can even help fight stress with their relaxing properties? Not to mention the health benefits of Kale: natural antioxidant (to help detox our bodies from toxins), anti-inflammatory, and a great source of iron and calcium.

 

Jodies Pic

 

Ingredients:

  • 1 tbsp (15ml) olive oil
  • 1 cup chopped sweet-onion
  • 1 cup chopped celery
  • 1 cup chopped carrots (I’ve recently been switching this to squash)
  • ½ tsp salt and pepper
  • 4 cups low-sodium vegetable or chicken broth
  • 6 cups of cubed sweet potatoes
  • 4 cups chopped kale

 

Directions:

  • Heat oil in a large saucepan at medium to high heat
  • Add onion, celery, carrot (squash if you prefer), salt and pepper
  • Cook until tender (approx. 5 minutes)
  • Add broth and bring to a boil
  • Add sweet potatoes and bring to a simmer
  • Cook until sweet potatoes are tender (approx. 10 minutes)
  • Finally, add Kale and cook for 10 minutes (for best results, remove stems and massage in warm water before adding)
  • Let cool slightly
  • Depending on preferred texture: mash with a hand-held potato masher or transfer to a blender in small increments until smooth
  • If desired, add water until preferred thickness
  • Sprinkle on favourite spice (warmer spices are: cinnamon, crushed red pepper, cayenne, or ginger)

 

Makes approx. 6 servings and each serving contains:

  • 190 cal
  • 4g protein
  • 3g fat
  • 7g fibre

 

This soup is perfect for anyone who is always on-the-go and finds packing a lunch difficult. Make this on a Sunday and fill 6 Mason Jars for an easy, healthy, and delicious pre-made lunch during the long and busy weeks!

Enjoy!!
Jodie

 

As a student of Naturopathic Medicine I am passionate about inspiring health in myself and in others – I believe that health extends further than our physical symptoms and treating the mind and soul are equally important. Please like my blog to see more about myself and to check out my other posts. www.freespiritedhealth.wordpress.com

Connect with Jodie on Facebook @ Jodie Tatlock, on Instagram @jodietatlocknd, on Twitter @jodietatlock and follow her blog Free Spirited Health.