Monthly Archives: April 2013

Lentil Soup

Lentil Soup
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Ingredients
  1. 2 cups of lentils
  2. 1 large onion chopped fine
  3. 2 celery stalks chopped fine
  4. 2-3 carrots chopped fine
  5. Olive oil
  6. 1 bunch spinach or swiss chard or other greens you like for soup
  7. Vegetable broth (chicken or beef broth works too)
  8. 1 large can of diced tomatoes
  9. 2 heaping tablespoons of cumin
  10. Salt and pepper to taste
Instructions
  1. Put the chopped onion, carrots and celery in the bottom of a soup pan and sauté with a little olive oil. Cook on medium-to-medium high heat until onions, carrots and celery turn a nice golden brown. This is what gives the soup its flavor so stir frequently at this stage so that the onions brown evenly.
  2. When they are golden, add the lentils, broth, tomatoes and plenty of salt. Bring to a boil and simmer for 20 minutes.
  3. Roughly chop the greens and add them along with the cumin. Cook about 20 minutes more.
  4. Adjust salt and pepper and enjoy!
Risa Groux Nutrition http://risagrouxnutrition.com/

9 Health Benefits of Kale

Kale is not only one of the more beautiful cruciferous vegetables, but it also one of the most nutritious. Here are nine reasons to eat kale, and eat it often.

Diet and Digestion: 
One cup of kale has only 36 calories and zero grams of fat, which makes it a great diet aid. Furthermore, one cup contains nearly 20% of the RDA of dietary fiber, which promotes regular digestion, prevents constipation, lowers blood sugar and curbs overeating. Finally, kale contains the glucosinolate isothiocyanate (ITC) that fights the formation of H. pylori (Helicobacter pylori), a bacterial growth in the stomach lining that can lead to gastric cancer.

Antioxidants: 
Kale is a superstar in the arena of carotenoids and flavonoids, two powerful antioxidants that protect our cells from free radicals that cause oxidative stress. The key flavonoids kaempferol and quercitin (not to dismiss the 45 other distinctive flavonoids in kale) have also been shown to specifically fight against the formation of cancerous cells. With the addition of high doses of well-known antioxidants like vitamin C, vitamin A, and manganese, kale is certainly a smart choice in the battle against cellular oxidation.

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