On my recent shopping trip I challenged myself and bought something that I have never used in my cooking before. As we (my girlfriend and I) are trying to be more environmental conscious and buy seasonal and local produce, I came across Kale – this intensely dark green vegetable. But I heard that is really nutritious with a variety of vitamins, such as beta carotene, vitamin C, vitamin K and lutein and therefore would give it a try. Some even call it a superfood due to its high vitamin content, but I don’t really like calling anything ‘super food’ as most fruit and vegetables have it’s place and value within a balanced diet.
Searching the web for some exciting recipes with Kale, I came across this really easy to do Potato and Kale Soup and gave it my personal touch. I opted for the vegetarian version, but I think it would be great with chorizo as well.
- 450 g of potatoes
- 1 clove garlic
- 1/2 small onion
- 225 g curly Kale
- 1 lemon
- pinch of nutmeg
- 4 tablespoons olive oil
Peel and slice the potatoes. Place them into a pan with the garlic, onion, and some salt and pepper to season. Cover generously with water and simmer until the potatoes become tender. Mash it until very smooth. You may need to add water to give it a soup consistency. Return to the pan and add lots of pepper. Prepare the kale by chopping off the stalks and finely shredding the leaves. Bring the soup back to the boil and then add the kale and simmer for around 5 minutes. Blend everything together. Add the juice of 1 lemon and a pinch of nutmeg. Serve with a sprinkle of olive oil on top and maybe some paprika for the eye. Enjoy your meal! Bon Appetit!
This post will be the start of a new series of blog posts about vitamins and minerals, about their function in the body, sources and benefits. Due to the time of the year and some articles I came across in newspapers and other media, I would like to start this series of posts with Vitamin D.
But why do we need vitamin D and what are the health benefits?
Vitamin D has several important functions within the body, but mostly promotes the absorption of calcium and phosphate and therefore has a direct impact on bone and tooth health. Additionally, together with Calcium vitamin D can prevent osteoporosis. Furthermore, according to leading scientists, vitamin D shows breast, colon and immune health.
What are sources of vitamin D?
According to the NHS, most of the vitamin D is produced under the skin when exposed to sunlight. However, this is not the only source. According to the Office of Dietary Supplements (ODS) in the US, vitamin D can be also found in the following foods:
- oily fish, such as tuna, salmon, mackerel and sardines
- fortified cereals
Who might be at risk not having enough vitamin D?
- breastfed infants
- elderly people
- people with dark skin
- people with a lack of sun exposure
- obese people
Looking at all the above facts that I have obtained from various reliable sources, it seems like that people living in Britain might be one of the risk groups to have a vitamin D deficiency, because I am sure that there are not many people who eat the above mentioned foods regularly and get enough sun exposure during the autumn and winter month. Therefore, why not give it a try with supplements…