Lentils, like other beans, are rich in dietary fiber, both the soluble and insoluble type. Soluble fiber forms a gel-like substance in the digestive tract that snares bile (which contains cholesterol by the way) and ferries it out of the body. Research has shown that insoluble fiber not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders like irritable bowel syndrome and diverticulosis.

The addition of kale in this recipe not only makes it tastes amazing, but one cup of kale provides more than 10% of the daily value for fiber, which has been shown to reduce high cholesterol levels thus helping to prevent atherosclerosis. Fiber can also help keep your blood sugar levels under control, so kale is an excellent choice for people with pre-diabetes or diabetes. Kale’s fiber binds to cancer-causing chemicals, keeping them away from the cells lining the colon, providing yet another line of protection from colon cancer! In addition the health benefits of kale are astronomical. The organosulfur phytonutrients found in kale helps to prevent cancer. It is not fully understood, how kale’s sulfur-containing phytonutrients prevent cancer, but several researchers point to the ability of its glucosinolates and cysteine sulfoxides to activate detoxifying enzymes in the liver that help neutralize potentially carcinogenic substances. For example, scientists have found that sulforaphane, a potent glucosinolate phytonutrient found in kale and other Brassica vegetables, boosts the body’s detoxification enzymes, potentially by altering gene expression, thus helping to clear potentially carcinogenic substances more quickly.

In addition, kale has an amazing ability to cleanse your system by optimizing your cells’ detoxification. Kale lowers the risk of cataracts and is an excellent source of Vitamin-A. One cup of kale contains just 36.4 calories, but provides more than 192 % of the daily value for Vitamin-A.  According to research done at Kansas State University, the large amount of Vitamin-A in kale promotes lung health. Kale is also an excellent source of Vitamin-C which reduces the risk of colon cancer.

Vitamin C in high doses is said to protect you from rheumatoid arthritis. Kale also contains Vitamin-E which slows the loss of mental function. Lastly, not only does kale and other leafy greens such as collards, cabbage and brussel sprouts reduce the risk of a number of cancers, especially lung, colon, breast, ovarian and bladder cancer, but now, research reveals that these vegetables also provide significant cardiovascular benefits as well.

Be sure to eat lots of leafy green vegetables. Add brussel sprouts, cabbage, collards and kale to your diet today!

Elise’s Sausage Lentil Soup

My husband and I enjoyed each other’s company at one of our favorite restaurants. I ordered a delicious soup with lentils and sausage. I enjoy going out to eat as much as the next person, but I love coming home with new ideas and challenges.  I created the recipe for this soup, which my dear husband confirms is better than the soup we enjoyed that night.  Good man!  Second to my grandmother’s Portuguese Kale Soup, this has become one my family’s favorites!

1 lb. Italian Sweet Sausage, pork or turkey (you can also use a spicy sausage if you like)

1 c. celery, grated

1 onion, grated

4 cloves garlic, minced

3 carrots, grated

13 c. water

3 to 4 tbsp. low-sodium chicken base

¾ tsp. oregano

½ tsp. garlic powder

1 tsp. dried basil

¼ tsp. ground pepper

2 c. dried lentils

Kale, cleaned and chopped

Brown crumbled turkey or pork sausage in large Dutch oven. Drain any fat and dry off meat with paper towels. Grate celery, onion, garlic, and carrots. Add to pan. Add 13 c. water. You may add chicken base. Add dried oregano, garlic powder, dried basil, ground pepper, dried lentils (rinsed), and a bunch of chopped kale. Bring to a boil then let simmer for two hours.  This soup is delicious!