Kale and Beet Soup

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So, as my first recipe post, I’d like to share with you one of my favorites! This is my Kale and Beet Soup. So, what makes this healthy and heartwarming? Well, let me give you a little insight to why this is so nourishing. In this recipe we have:

  • Kale~ a recently “found superfood” is an excellent source of Vitamin A, Vitamin C, and Vitamin E. These powerhouse vitamins help promote new cell growth and have a hand at anti-aging ( yay! ). It is also loaded with Calcium and Magnesium great for those who don’t drink a lot of milk. Kale is highly Alkaline which is important, especially to those who regularly consume the “Standard American Diet” of heavy processed foods.
  • Carrots~ contain a wonderful amount of beta-carotene (Vitamin A!) Carrots also contain Silica (a trace mineral) that is known to strengthen the body’s connective tissues and vital for healthy skin.
  • Beets~ the deep purple juices of the beet root are wonderful at helping widen blood vessels and lower blood pressure. The Nitrates in the beet are to thank for this!
  • Tomatoes~ containing a lovely amount of the carotenoid, lycopene. Along with a good amount of Vitamin C
  • Turmeric~ the curcumin that makes this spice yellow has been found to be helpful in reducing the amount of plaque that builds up in the brain. It has also been shown to reduce the amount of inflammation inside the body, particularly in the gastrointestinal tract.
  • Garlic~ Another protector of the gastrointestinal tract. Garlic has been shown to have a mild effect of lowering blood pressure and cholesterol. Garlic has also been shown to have properties for fighting off infections.
  • Pink Himalayan Salt~ Pretty in pink, this salt contains 84 different minerals. What is great is that most brands, this includes Iodine. Iodine is important in the function of the thyroid, which can directly influence the metabolism and immunity.

( *Found in Dr.Libby Weaver’s book “Beauty From the Inside Out” and “The World of Healing Plants” by Dr. Andrew Weil.)

So, to make this delicious soup, you start with:

  • 1 tablespoon coconut oil
  • 1/2 cup vegetable stock
  • 2 handfuls of kale
  • 2 carrots
  • 2 small or 1 medium beet
  • 1/3 cup of favorite tomato sauce
  • 1 cup of vegetable stock
  • 1 dash of garlic powder
  • 1 dash of turmeric
  • 1 pinch of Pink Himalayan salt

First, set oven to 400 F and cut up carrots and beet into 1 inch pieces. Place in oven for about 20 minutes or until soft.

Then in a sauce pan, put in vegetable stock with kale and bring to a simmer around medium heat. Place top on pan to wilt the kale. Once it is wilted, add the beet and carrot along with the tomato sauce. Add spices and salt to taste.

This soup can be adjusted to fit your needs! I added a little Parmesan cheese on top, but that can easily be omitted if you are following a diary-free or vegan diet. Lentils or chicken can be added for some additional protein to the soup. But this soup is easy and tasty! So very comforting, especially after a long day!

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NaturallyLT

Hi! I’m Lauren, currently a Nutritional Sciences student at the University of Connecticut. My interest in food and nutrition started when I was about 13 years old. In some of my spare time I would research online the different food trends that were going on at the time. When my friends would come over we’d spend the day baking and cooking different creations we found on the internet or from our favorite cookbooks. At 13 though, it was somewhat difficult to decipher what was fact and what was fad. The internet is an endless virtual world of both legitimate and deceitful information. Throughout high school I took it upon myself to try and analyze what the best “diet” is to follow. I experimented on myself. Sometimes I felt great, sometimes I felt lousy, sometimes I was just plain hungry. I was in high school, I was following what the media and the internet told me to do. I didn’t justify it with facts, nor did I look for the hard science behind these “diets.” This is why I chose to go to school for Nutritional Sciences. I want the science, I want to know what the body does and how food nourishes it. I want to help people of all ages understand how nourishing your body and following a healthy lifestyle can change the way you feel. So they don’t have to struggle and experiment on yourself with the fad diets the media is constantly pumping out. I’m starting Naturally.LT to link you to articles, the studies, the passages to the books I’ve read all written by health professionals. I want to share with you recipes that I’ve found and created myself that are tasty and full of nutrients that will make you and your body happy. I will back up these findings with credible sources, there is no room for junk here. As you may have noticed on Naturally.LT, I have a link to running. Running has somewhat recently come into my life. Once I entered college, something just clicked. I loved the way running made me feel. I became happier, less stressed, and entered an awesome accepting community. Before I knew it I signed up for half and full marathons. Running is an interesting sport, both solitary and meditative, but can also be competitive and adrenaline pumping. This is something I want to explore on Naturally.LT. If you are a first time runner, or a seasoned veteran, I want to open discussion and help guide you with what can help you lace up your shoes or become a stronger runner and recover faster. So join me on this journey of nourishment and endurance.

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