When I opened the refrigerator this morning, the first thing that came into view was a large bunch of emerald green curly kale. This inspired me to create yet another recipe using kale as the main ingredient.
Directions
- Bring the broth to a boil and add the leeks and kale.
- Cover, reduce heat to a simmer and cook for 15 minutes.
- Add the parsley and cilantro and simmer for an additional 5 minutes.
- Remove from heat, uncover, and let cool a bit.
- Purée, adding the avocado and milk.
- Season with salt and pepper to taste.
- Garnish with slices of avocado and parsley.
℞ M.D. Notes
- To increase the caloric content, use heavy cream instead of non-fat milk.
- For a dairy-free version, eliminate the milk and substitute additional broth to reach the desired consistency.
- Kale is considered one of the healthiest vegetables, having exceptional nutrient richness. It is an excellent source of the antioxidants vitamin C and vitamin A and has an extraordinary amount of vitamin K. It also contains high concentrations of the antioxidant carotenoids and flavonoids, thought to have disease-preventing benefits.
- Scientists have identified over 40 different flavonoids in kale (quercetin and kaempferol are among those with the highest concentration). These flavonoids have antioxidant and anti-inflammatory benefits which are believed to help counter chronic inflammation and oxidative stress. Among the carotenoids, lutein and beta-carotene have a very high concentration in kale.
- Parsley is a very rich source of the antioxidant vitamin C.
- Leeks are a rich source of vitamins K and A. They are part of the onion family (Allium), related to garlic, chives and scallions. They originated in Asia and have been cultivated for over 3,000 years. According to the AICR (American Institute for Cancer Research), animal studies have shown that components of the allium vegetables slowed the development of cancer at several stages and various body sites.
- Avocado is an excellent source of fiber and a good source of vitamin C and vitamin K.
Good forNeed more calories
