May 28th, 2020

Kale Is a Good Source of Minerals

​Hey, Thank you for Thursday today. Here is day 8 of the benefits of including kale into your diet.
Kale Is a Good Source of Minerals That Most People Don't Get Enough Of
Kale is high in minerals, some of which many people are deficient in.
Kale is a good plant-based source of calcium, a nutrient that is very important for bone health and plays a role in all sorts of cellular functions.
The body needs calcium to maintain strong bones and to carry out many important functions. Almost all calcium is stored in bones and teeth, where it supports their structure and hardness. The body also needs calcium for muscles to move and for nerves to carry messages between the brain and every body part
Kale is also a decent source of magnesium, an incredibly important mineral that most people don't get enough of. Eating plenty of magnesium may be protective against type 2 diabetes and heart disease.
Magnesium is needed for more than 300 biochemical reactions in the body. It helps to maintain normal nerve and muscle function, supports a healthy immune system, keeps the heartbeat steady, and helps bones remain strong. It also helps adjust blood glucose levels. It aids in the production of energy and protein
Kale also contains quite a bit of potassium, a mineral that helps maintain electrical gradients in the body's cells. Adequate potassium intake has been linked to reduced blood pressure and a lower risk of heart disease
One advantage that kale has over leafy greens like spinach is that it is low in oxalate, a substance found in some plants that can prevent minerals from being absorbed.
SUMMARY Many important minerals are found in kale, some of which are generally lacking in the modern diet. These include calcium, potassium and magnesium.
 
Look out for Today's Kale recipe.

Vegan Sweet Potato Kale Soup

Here is your Tantelising Thursday recipe to help you include the incredible goodness of Kale in your diet.

Today’s recipe is a Kale and Sweet Potato Soup topped with croutons, pumpkin seeds and coconut cream.

This is EXACTLY the recipe that we need today on another cold, rainy winter’s day. Enjoy and stay warm and cuddly!
For more exciting recipes and for help to improve your quality of life and lose some weight in a healthy, permanent, safe, natural and affordable way, go to http://www.turbotrim.co.za/ or Whatsapp us on +27 82 293 2568

Vegan Sweet Potato Kale Soup

This vegan sweet potato kale soup does not only look really fancy, but it is also super delicious and packed with nutrients!
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Course: Soup    Prep time:10 mins     Cook time:20 mins     Total time:30 mins
Servings:2         Calories:337kcal

Ingredients

For the vegan sweet potato kale soup:

• 1 small onion, chopped
• 1 cloves of garlic, minced
• 2,5 heaped cups sweet potatoes, cut into small cubes
• 1/2 heaped cup carrots, chopped into small pieces
• 1/2 heaped cup celery (root), chopped into small pieces
• 2 cups leek, cut into rings
• 3 1/2 cups vegetable broth
• 2-3 handful kale, cut into stripes
• salt
• black pepper

For the topping:

• 2 slices whole wheat toast (or gluten Free or Carb Free)
• one teaspoon vegan margarine (or olive or sesame oil)
• 1 tablespoon roasted pumpkin seeds or sesame seeds
• 1-2 tablespoons coconut cream

Instructions

1. In a large pot, heat some olive oil and sauté the onion for about 2 minutes. Then add the garlic and sauté for another minute.
2. Stir in the sweet potatoes, carrots, celery, and leek. Cook for 3 minutes. Then add the vegetable broth and cook for 15 minutes.
3. In the meantime, make the homemade croutons. Cut the whole wheat toast into small cubes. Heat the vegan margarine in a small pan and roast the toast cubes for about 3 minutes until they're crispy and golden. Set aside.
4. After the soup has cooked for about 15 minutes, add the kale and cook for another 2 minutes.
5. Season with salt and pepper and blend until creamy. If you want the soup to be thinner, add some more vegetable broth.
6. Top the soup off with coconut cream and sprinkle it with roasted pumpkin seeds (or sesame seeds) and homemade croutons (optional)

Nutrition
Calories: 337kcal | Carbohydrates: 62g | Protein: 10g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 1524mg | Potassium: 1131mg | Fiber: 8g | Sugar: 13g | Vitamin A: 13950IU | Vitamin C: 137.8mg | Calcium: 180mg | Iron: 4.7mg