HOLISTIC CHEF EDDIE'S TIP OF THE DAY #106

Let's put some of those superfood ingredients together to form a wonderful healing dish that will help to boost your immune system.  How about KALE AND WHITE BEAN SOUP.  At this time, it is so vital to know what is going into your foods.  Creating a dish from scratch is important.  Let's start by listing the superfoods that are going into this incredibly delicious soup.  We have Onions, Garlic, White Beans, Kale and Mushrooms.  That's a lot of superfoods in one meal.  First we have Onions whichcontain antioxidants and compounds that fight inflammation, decrease triglycerides and reduce cholesterol levels — all of which may lower heart disease risk. Their potent anti-inflammatory properties may also help reduce high blood pressure and protect against blood clots.  Next we have Garlic which has natural antibacterial and anti-inflammatory properties, helping you ward off illness and recover quicker. We then are using White Beans which are high in fiber and antioxidants. Beans aren't just good for the waistline, they may aid in disease prevention, too.  Kale is next.  It is the new lettuce for many and can be cooked or eaten raw. Eating one cup of chopped kale gets you over 200% of your daily value of vitamin A, 134% of your daily value for vitamin C, and almost 700% of your daily value for vitamin K! In addition, kale contains important minerals like manganese, potassium and copper.  As most ingredients, it is best to eat kale raw to gain the maximum benefits, however, in the culinary world we like to diversify the use of ingredients and it is best to follow this recipe and cook it rather than leaving it out of the soup entirely.  Lastly, mushrooms are a superfood, and one of the most health-promoting foods on the planet. An estimated 50% of edible mushrooms are considered functional foods, meaning that they have a potentially positive effect on health beyond basic nutrition.  Mushrooms contain varying degrees of protein and fibre. They also contain B vitamins as well as a powerful antioxidant called selenium, which helps to support the immune system and prevent damage to cells and tissues. There you have it.  In this recipe we are creating a nutritionally dense meal.  Enjoy making it and enjoy eating it.  Save some for the next few days by freezing the rest.

         KALE AND WHITE BEAN SOUP

1 medium size Sweet Onion, chopped
2 Tablespoons Extra Virgin Olive Oil
3 Garlic Cloves, minced
2 Carrots, sliced 1/4 inch
3 Celery stalks, sliced 1/4 inch
1 teaspoon fresh chopped Thyme
1 Bay Leaf
4 ounces sliced Bella Mushrooms (or White Mushrooms)
3 - 15 oz. cans White Beans (Cannellini or Great Northern)
1 - bunch Kale, no stems or ribs, tender leaves only
4 cups Vegetable Broth
2 Tablespoons Braggs Liquid Aminos (or salt)
1/2 teaspoon Black Pepper
1/4 cup Dry White Wine

1)  In a soup pot heated on medium high heat with the Extra Virgin Olive Oil, add Onions, Celery and Carrots, fresh Thyme and Bay Leaf.  Stir until completely coated with oil.  Turn the heat to low and cover allowing the juices of the vegetables to mix with the oil, called sweating.  
2)  After the onions become translucent, add the garlic and raise the heat back to medium high, cooking the garlic for 1 minutes and not allowing it to brown.  Add the Beans, Mushrooms, Vegetable Broth, Braggs Liquid Aminos (or salt to taste), Pepper and White Wine.  Bring to a boil.
3)  Lower the heat to simmer and cook for 30 minutes until the vegetables are soft.  Stir in the Kale and cook for an additional 15 minutes.  Serve hot with an Italian Baguette.