In one of my readings, I discovered that vegetables from the cabbage family (all kinds of cabbage, broccoli and its varieties, collard greens, mustard greens, kale, cauliflower, turnips to name a few) has benefits in lowering risks for cancer. These types of cancer include cancer of the bladder, breast, colon, ovary, and prostate. I have always insisted that our meals contain any of these ingredients as a main dish or as a side.
Kale comes from the cabbage family. It is considered the most nutritious vegetable with powerful anti-oxidant and anti-inflammatory properties. It is very high very in beta carotene, vitamin K, Vitamin C and rich in calcium.
Aside from it’s anti-cancer benefits, it also has cholesterol lowering benefits. The fiber component of Kale when steamed, binds the bile acids in our digestive tracts making it easier for these acids to be excreted which lowers cholesterol. Kale also has anti-oxidant, anti inflammatory and stress relieving benefits.
On a cold and or rainy day, this is a perfect dish!
1 tbsp olive oil
3 pieces of sausage (boiled and sliced)
1 medium onion, diced
2 cloves garlic, minced
1 liter vegetable broth
2 medium potatoes, diced
1 bunch Kale, rib removed and coarsely chopped
1 can Northern beans, drained and rinsed
salt and pepper to taste
grated parmesan cheese for topping (optional)
olive oil for drizzling
Wash the kale and remove and discard the tough center stalks. Chop the leaves into long narrow strips.
Heat olive oil in a pot over medium-high heat. Saute the onions. Cook the onions until translucent. Add garlic and cook for a minute. Add the sliced sausage and saute until slightly browned about 5 minutes.
Add vegetable broth and bring to boil. Add potatoes and cook until potatoes are fork tender.
Add kale and beans. Bring to boil and reduce heat to medium. Cover the pot and cook until kale is slightly wilted.
Season with salt and pepper.
Serve with a drizzle of olive oil and parmesan cheese.