Wealden Times | WT261 | February 2024 | Education Supplement inside

istockphoto.com, miwa_in_oz , Magone, chokja, Elena Tsvetkova, Drazen Zigic, Agustin Vai / PippiLongstocking
Nourish to Flourish
Nutrition & Lifestyle Coach Charlotte Lau
explores the benefits of incorporating
another healthy ingredient into our
diets. This month it’s kale
Loaded with important micronutrients and
antioxidants, kale is one of the most nutritious
leafy greens available. It is abundant and
flavoursome in the winter months, with a nutty taste,
earthy flavour and it works well in a wide range of
recipes. Add it to soups and salads, your energising
morning smoothie or (my favourite) drizzle with olive
oil, crisp it in the oven and enjoy it as a crunchy snack.
Kale is a cruciferous vegetable and like other dark
green, leafy vegetables, it is high in antioxidants, which
help to counteract oxidative damage. Kale also contains
four times the vitamin C content and twice the selenium
content of spinach, as well as nutrients like Vitamin E and
beta-carotene, which are all important for supporting a
healthy immune system, especially at this time of year.
Kale is also an excellent source of vitamin K
Charlotte runs Plume Nutrition, where she offers support and advice
for weight management, controlling cravings, sleeplessness, stress
and increasing energy levels. Find out more at plumenutrition.com
which is important for blood clotting. A single raw cup
contains almost 70% of the recommended daily amount.
• 2 tbsp olive oil
• 1 leek, diced
• 200g kale, shredded
• 2 celery sticks, diced
• 2 carrots, diced
Immune supporting kale soup
Boost your daily vegetable and vitamin intake with
this warming soup that’s perfect for winter Serves 4
• 2 litres of vegetable stock
• 1 x 400g tin of cannelloni
beans (or mixed beans)
• 1 tsp of dried oregano
• salt and pepper
1. Heat the oil in a large pan and add the onions
and leek and stir for 5 minutes, until soft.
2. Add the carrots, celery, beans, kale and oregano and stir.
3. Pour in the vegetable stock and cover,
simmering over a gentle heat for 45 minutes.
4. Serve as it is for a chunkier soup, of blitz
in a blender if you prefer it smooth.
119
priceless-magazines.com