Welcome to our first official installment of the Food as Medicine Series, in which we will explore the connection between nutrition with our overall health and wellness.
Chef JenRess Brulé fires up our series with a perfect fall comfort food recipe, Portuguese kale soup. Here, she explains why she chose to start this series with this particular dish and then we dive into the medicinal properties found in some of the featured ingredients.
To your health!
A Word from Chef Brulé
I learned this recipe from a very grumpy pub owner on Cape Cod about 40 years ago. I was waitressing there in high school and damn, as irritable as the owner was, all the food was fantastic!
It has remained one of my favorite soups since that time– Loaded with veggies, beans, kale, and a super savory (a bit tangy) stock – It hits all the right notes for a bowlful of comfort.
Portuguese Kale Soup Recipe
*Make this vegan by omitting the sausage or replacing it with vegan sausage.
Serves 6-8
- ¼ cup neutral, olive or avocado oil, divided
- 12 oz Linguica (if you can find it) or favorite smoked style sausage, sliced
- 1 medium yellow onion, chopped
- 1 red bell pepper, chopped
- 1 large stalk celery, chopped
- 4 fat cloves garlic, minced
- 4 cups broth (chicken, beef or veg)
- 12 oz can crushed tomatoes
- 12 oz V-8 juice
- 2 medium white potatoes, peeled and cubed
- 12 oz can cannellini beans, drained
- 12 oz can dark red kidney beans, drained
- 1 tsp ground marjoram
- 1 tsp ground oregano
- 8 oz kale, chopped
- ⅓ cup apple cider vinegar
Directions:
- Drizzle oil into a large pot set over medium high heat. Once oil is hot add in sausage slices and cook until just crisp. Using tongs, remove sausage from the pan and soak up excess fat with a paper towel (discard).
- Drizzle the rest of the oil into the hot pan and pile in: onions, bell pepper, celery, garlic, potatoes. Sauté for a few minutes then pour in broth, canned tomatoes, V-8 juice, both beans, herbs and kale. Bring to a simmer and cook gently for 20 minutes. Add vinegar and cooked sausages back in.
- Season with salt and lots of black pepper.
Calling all visual learners! Check out Chef Brule’s video where she shows you just how to make this incredible autumn recipe!
Medicinal Properties of Key Ingredients
While we would never suggest that any of these ingredients are curative, they each have medicinal properties that support optimal health and wellness, whether they fall under the anti-inflammatory, antioxidant or vitamin-packed categories.
Olive oil
Olive oil, especially extra virgin, is rich in monounsaturated fats and antioxidants like vitamin E. It is known for its anti-inflammatory properties, which can support heart health by reducing LDL cholesterol levels and protecting against oxidative stress. Olive oil is also linked to improved brain function and protection against cognitive decline. Its healthy fats support nutrient absorption and offer a base for healthy cooking.
Red bell pepper
Red bell peppers are a powerhouse of vitamin C, which is crucial for boosting the immune system and enhancing collagen production, promoting skin health. They also contain beta-carotene, a precursor to vitamin A, which benefits vision and skin. Red peppers are packed with antioxidants that can help fight inflammation and chronic diseases. Their vibrant color comes from phytochemicals like lycopene, which have been linked to reducing the risk of cancer.
Garlic
Garlic is widely regarded as a medicinal food with potent antimicrobial and antifungal properties. It contains a sulfur compound called allicin, which has been shown to lower blood pressure, improve cholesterol levels, and support immune function. Garlic is also a natural anti-inflammatory and may help regulate blood sugar levels, making it an excellent addition to a balanced diet.
Cannellini & dark red kidney beans
Both types of beans are excellent sources of plant-based protein and fiber, which promote satiety, digestive health, and balanced blood sugar levels. Beans contain essential nutrients like folate, iron, potassium, and magnesium, which support heart and bone health. The fiber content helps regulate cholesterol levels, reducing the risk of heart disease, and the antioxidants found in kidney beans, particularly anthocyanins, may protect cells from damage.
Kale
Kale is often regarded as a superfood due to its high concentration of vitamins A, C, and K, as well as minerals like calcium and iron. It contains antioxidants, such as quercetin and kaempferol, which have powerful anti-inflammatory, heart-protective, and anticancer effects. Kale’s fiber content also supports digestion and helps detoxify the body. Additionally, the chlorophyll in kale is thought to aid in the body’s detoxification processes, particularly in removing heavy metals.
Marjoram & oregano
Both herbs are rich in antioxidants and have anti-inflammatory properties. Oregano, in particular, contains carvacrol and thymol, compounds known for their antimicrobial and antifungal effects. Marjoram has been traditionally used to improve digestion and relieve gastrointestinal issues. These herbs also contain vitamins A, C, and K and may aid in boosting immunity, reducing oxidative stress, and supporting cardiovascular health.
Apple Cider Vinegar (ACV)
ACV has long been used for its digestive benefits, as it helps promote healthy gut bacteria and can improve digestion. It contains acetic acid, which may help lower blood sugar levels after meals by improving insulin sensitivity. ACV is also thought to help with weight management by enhancing feelings of fullness. Additionally, its antimicrobial properties can help combat harmful bacteria in the body, and it may play a role in maintaining healthy cholesterol levels.
We hope you’ll treat yourself to a bowl of this powerhouse Portuguese kale soup. If you do make it, share your review with us on social media and stay tuned for next week’s recipe… You won’t want to miss it!
Cheers!
Chef JenRess Brulé is a renowned chef, food writer, and recipe developer with a passion for creating healthy, innovative dishes. She completed her undergraduate studies at the Baltimore International Culinary College (BICC) and pursued post-graduate work at the prestigious Culinary Institute of America in Hyde Park, New York. Her work has been featured in top publications such as Cooks Illustrated, Cooking Light, Shape Magazine, Fitness Magazine, and the New York Times.
A familiar face on television, Chef Brulé has appeared on NBC of the Carolinas since 2011, made quarterly appearances on CNN Headline News Network, and showcased her culinary talents on the Food Network. With over 15 years of experience as a restaurant consultant, she also owned and operated her own restaurant for six years.
Now, Chef Brulé is launching a groundbreaking startup aimed at addressing food insecurity for school-aged children across the country. Through her expertise and vision, she continues to make an impact on kitchens and communities nationwide.
“Food and cooking have always been a source of love and creativity for me. I’m thrilled to be sharing my culinary experience with Eastern MedTech customers and friends, while possibly helping us all create flavorful, healthy meals!”
