- 1 medium onion, chopped
- 4 cloves garlic, chopped
- 5 cups chicken or bone broth
- 1 medium carrot, diced into 1/4-inch cubes (about 1 cup)
- 1 cup diced celery
- 2 red potatoes, diced into 1/2-inch cubes
- 3 cups kale, rinsed, stems removed and chopped very fine
- 2 teaspoons dried thyme
- 2 teaspoons dried sage
- Salt and pepper to taste
Serving Size: 4
- Chop garlic and onions and let sit for 5 minutes to bring out their health benefits.
- Heat 1 tablespon broth in a medium soup pot.
- Sauté onion in broth over medium heat for about 5 minutes stirring frequently.
- Add garlic and continue to sauté for another minute.
- Add broth, carrots, and celery and bring to a boil on high heat.
- Once it comes to a boil, reduce heat to a simmer and continue to cook for another 5 minutes. Add potatoes and cook until tender, about 15 more minutes.
- Add kale and rest of ingredients and cook another 5 minutes. If you want to simmer for a longer time for extra flavor and richness, you may need to add a little more broth.
Kale May Fight at Least Five Types of Cancer
Like other cruciferous vegetables, kale is a good source of cancer-fighting sulforaphane and indole-3-carbinol. To date, kale has been found to lower the risk of at least five types of cancer, including bladder, breast, colon, ovary and prostate.3
The glucosinolates in kale and other cruciferous vegetables break down into products that help protect DNA from damage.4 As noted by the George Mateljan Foundation:5
“Kale’s special mix of cancer-preventing glucosinolates has been the hottest area of research on this cruciferous vegetable.
Kale is an especially rich source of glucosinolates, and once kale is eaten and digested, these glucosinolates can be converted by the body into cancer preventive compounds. Some of this conversion process can also take place in the food itself, prior to consumption.”
While some research suggests raw kale is best for cancer prevention, other studies suggest lightly cooked is best, in part because it improves kale’s ability to bind with bile acids in your digestive tract.
This makes the bile acids easier for your body to excrete, which not only has a beneficial impact on your cholesterol levels, but also on your risk of cancer (bile acids have been associated with an increased risk of cancer). According to one study in Nutrition Research:6
“Steam cooking significantly improved the in vitro bile acid binding of collard greens, kale, mustard greens, broccoli, green bell pepper, and cabbage compared with previously observed bile acid binding values for these vegetables raw (uncooked).
Inclusion of steam-cooked collard greens, kale, mustard greens, broccoli, green bell pepper, and cabbage in our daily diet as health-promoting vegetables should be emphasized.
These green/leafy vegetables, when consumed regularly after steam cooking, would lower the risk of cardiovascular disease and cancer, advance human nutrition research, and improve public health.”
Eat Kale to Support Natural Detoxification
Foods that support both Phase 1 and Phase 2 detoxification are key to supporting your body’s daily removal of harmful substances from your body. Phase 1 detoxification is when toxins are broken down into smaller particles, while during your body’s Phase 2 detoxification process, the broken down toxins are shuttled out of your system.