nurses4wellness blog.

Recipes for Healthy Eating: Sweet Potato, Corn & Kale Soup

When my dietitian friend, Jen Fournier recommended this vegan soup recipe to me, I was a bit skeptical that I would like it. Kale is a main ingredient, and I’m just not a big fan of it. With a bit of encouragement, I tried the soup and must admit that it’s now one of my favorite soup recipes. It’s perfect for a chilly day like today.

Sweet Potato, Corn and Kale Soup is everything a soup should be: hearty, delicious, and healthy. Kale is packed with fiber, vitamins, minerals and sulforaphane, a cancer-preventing phytonutrient. The corn and sweet potatoes sweeten the other flavors, provide more fiber and bring the anti-oxidant benefits of beta-carotene which helps preserve lung health and protect against cancer.  (This recipe is included in Jen Fournier’s program materials for her Spectrum Lifeworks nursing CE program, “Creating Meals for Lasting Satisfaction and Energy.”)

Want another good reason to eat soup? Soup can help you eat less and feel satisfied longer. Broth-based liquids help you feel full on a relatively small number of calories and the fiber-rich vegetables hold off hunger for quite awhile. In fact, research has shown that when people ate a low-calorie soup before the main meal, they ate fewer total calories.

Do you have trouble getting enough vegetables into your day? Soup is a delicious way to meet the recommended daily servings of vegetables. You can make the soup ahead of time and store it in the fridge for a few days or freeze for another ready-to-go meal. Just pull a serving sized container from the freezer on your way to work and heat it up for quick lunch that will keep your energy up.

Honestly, I don’t eat nearly as much salad during the cooler months as I do during the spring and summer. So for me, soup is a great way to enjoy something warm to eat while taking in lots of anti-oxidant rich vegetables.

So, have you thought about what you will have for dinner tonight? If not, give this Sweet Potato, Corn and Kale Soup recipe a try. It’s easy, budget-friendly and incredibly nutritious!


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