Foodie Friday

Healthy Recipe of the Week

Kale Soup – Creamy and Quick!


  • 4 cup Kale (chopped and stems removed)
  • 1 cup Potato (thinly sliced)
  • 2 tablespoon Onion  (chopped)
  • 4 cup Unsweetened, Plain Almond Milk (or milk of choice)
  • 1 pinch Ground Nutmeg
  • 1/8 teaspoon Salt
  • Freshly Ground Black Pepper to taste


In a medium pot, place the kale, potato, onion, milk, and nutmeg and bring to a boil. Immediately reduce heat to a simmer and cook for 10 minutes, stirring often. Place the kale mixture in a high-speed blender. Process until very smooth (about 1 minute). Season with salt and pepper. Serve hot.


4 servings

Nutritional Information

Calories: 109; Total Fat: 3g; Saturated Fat: 0g; Total Carbohydrate: 18g; Dietary Fiber: 3g; Total Sugars: 7g (added 0g); Protein: 7g; Sodium: 255mg; Potassium: 408mg; Calcium: 544mg; Vitamin D: 2.6mcg; Iron: 1.3mg





Tufts University. (2020, July 7). Kale soup, creamy and quick. Health & Nutrition Letter: Your Guide to Living Healthier Longer.

About rrluthi

Certified fitness expert with a passion for educating and empowering people of all ages (young "kiddos" to the active aging "baby boomers") about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, group exercise instructor, and rehabilitation aide—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, and corporate wellness program facilitation.
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