Ever wonder how CalFIt general manager and trainer extraordinaire, Ben, manages those long hours at the gym? Isn’t it amazing that Ben never calls in sick, doesn’t get the sniffles and hasn’t had the flu in over 5 years? Is Ben a robot? Nope, he just makes smart choices about food and always includes nutrient-rich vegetables in his diet.
One of Ben’s favorite vegetables is kale. Even though kale has high nutritional value (it’s chockfull of vitamins A and C), it’s one the more underrated and underused vegetables. Basically, kale is the Jan Brady of the veggie world (hmm, I guess spinach would be Marsha). Here are some reasons to give kale a chance:
· Diet and Digestion – Kale only has 36 calories per cup and helps promote regular digestion
· Antioxidants - Kale contains high and powerful antioxidants
· Anti-Inflammatory – Kale helps regulate the body’s inflammatory process
· Cancer – Kale’s antioxidant and anti-inflammatory qualities work together to prevent and combat cancer
Add kale to your diet today. Here's a yummy recipe for turkey, kale and brown rice soup from Ben's own kitchen. At only 270 calories a serving, it's low fat and high in fiber and protein.
Ingredients
- 2 tablespoons extra-virgin olive oil
- 5 to 6 large shallots, chopped
- 3 medium carrots, cut into 1/2-inch pieces (about 1 1/3 cups)
- 1 large red bell pepper, cut into 1/2-inch pieces (about 1 1/2 cups)
- 8 ounces ground white turkey meat, broken into small chunks
- 1 tablespoon herbes de Provence
- 4 cups low-sodium chicken broth, plus more as needed
- One 15-ounce can diced tomatoes in juice, drained
- 1 cup cooked brown rice
- 1 small bunch kale, coarsely chopped (about 4 packed cups)
- 1 teaspoon kosher salt
- 1/2 teaspoon freshly ground black pepper
- 1/4 cup chopped fresh flat-leaf parsley
- 1/4 cup freshly grated Parmesan, optional
Directions
Heat the oil in a large pot over medium-high heat. Add the shallots, carrots and bell pepper and saute, stirring frequently, until the vegetables begin to brown and soften slightly, 8 to 10 minutes. Add the ground turkey and stir until the meat turns white and begins to color very slightly around the edges, 5 to 7 minutes. Add the herbes de Provence and stir, 1 minute. Add 4 cups broth, tomatoes and rice. Bring to a boil. Stir in the kale and season with 3/4 teaspoon salt and the freshly ground black pepper. Reduce the heat to medium-low. Cover and simmer until the vegetables are tender, about 15 minutes. Season with the remaining 1/4 teaspoon salt.
Ladle the soup into bowls. Sprinkle each serving with parsley and Parmesan, if using, and serve. Enjoy!
Questions about nutrition, personal training or how to change those channels on the CalFit televisions? Call Ben at (415) 246-5191.
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