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Home » Eye Nutrition » Crispy Kale and Kale Soup

Crispy Kale and Kale Soup

Crispy Kale and Kale Soup

Kickin’ Crispy Kale
Good source of: lutein and zeaxanthin
Ingredients

  • 1 large Bunch lacinato kale
    (Also known as “dinosaur kale”)
  • 1 clove garlic, chopped
  • ¼ cup chopped pecans or walnuts
  • 1 1/2 tbsp olive oil
  • salt and paprika, or cayenne pepper

Instructions

  • Heat oven to 375 degrees Fahrenheit
  • Wash and rinse the kale: pat dry.
  • Tear kale into pieces by hand, removing tough middle stem if desired.
  • In large mixing bowl, toss kale with garlic, nuts, olive oil, and seasoning as desired. Use your hand to rub the kale with the oil and spices for few minutes.
  • Place mixture and baking dish, and bake for 10 to 15 minutes. cook longer for extra crispness.
  • Remove from oven and transfer to serving bowl.

Makes approximately 4 servings.

Roasted garlic and kale soup
Good source of: Antioxidants, lutein and zeaxanthin.

Ingredients

  • 1 whole bulb of garlic, unpeeled
  • 1 cup uncooked elbow or bowtie pasta ( ideally whole wheat)
  • 8 cups of kale, washed, drained and chopped. (remove the spines)
  • 1 tbsp extra-virgin olive oil
  • 2 cans lima beans, drained and rinsed
  • 2 tbsp fresh sage, chopped (or 2 tbsp, dried)
  • 1/2 lb sweet potatoes peeled and cut into bite-size pieces
  • 8 cups chicken or vegetable stock
  • 1 tbsp “Better than Bouillon” chicken base or 1-2 chicken bouillon cubes
  • salt and pepper, to taste

Instructions

  • Heat oven to 425 degrees Fahrenheit
  • Wrap garlic in aluminum foil and bake for 40 minutes or until soft. Remove from foil, cool, and squeeze cloves from skin. Set them aside.
  • Cook pasta al dente according to package directions. Drain then set aside.
  • In a large non-stick pan, heat oil over medium heat. Add onions and Sage, then cook until onion is transparent, stirring occasionally.
  • Approximately 5 minutes. Add Kayla continue to stir for another 5 minutes. Add sweet potatoes, stock, and chicken base or bouillon cubes. Bring to a boil, reduce heat, and simmer until sweet potato is soft, but still firm, approximately 15 minutes.
  • Add pasta and beans the mixture, adjust seasonings and heat through for 5 minutes. Serve hot.

Makes 8 generous servings.