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Recipe corner: kale carrot soup and blueberry kale smoothies

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Kale Carrot Soup

Spring is the perfect time to try colorful, healthy recipes that not only look great but taste great too! Kale is a popular superfood grown locally in Richmond this time of year. Research shows that this nutritious leafy vegetable may reduce the risk of bladder, breast, colorectal, ovarian and prostate cancers. Kale also lowers the risk of chronic inflammation.

Finding ways to incorporate kale into your meals isn’t always convenient but these simple recipes can help make kale a tasty addition to your diet. Kale carrot soup and blueberry kale smoothies are vibrant snacks with amazing and abundant health benefits.

Kale and Carrot Soup


  • 1 tbsp. of minced garlic (more if you would like)
  • 1 small onion, diced
  • 1-2 tbsp. of olive oil
  • 1 inch peeled and chopped fresh ginger or 1 and ¼ tsps. of ground ginger
  • 2- 1 inch cinnamon sticks (left whole)
  • 2 bay leaves, left whole
  • ½ lb. carrots, chopped
  • 4 cups, washed and torn kale
  • 1 large partially cooked sweet potato, peeled and cubed (*skin potato and place in boiling water for 8-10 minutes prior to cubing)

For roughly 5 minutes on medium to high heat sauté garlic, diced onions, ginger, cinnamon sticks and bay leaves in olive oil.

Sauté mixture until tender but not brown. Next add 2 cups of water and chopped carrots.

Reduce temperature to medium heat and cook carrots until tender for just about 20 minutes. 

Once carrots are tender add Kale, cubed sweet potatoes and 2 more cups of water.

Cook until kale is wilted, but still bright in color.

At this point half the sweet potatoes can be smashed to thicken the broth.

Season with salt and pepper to taste.

Remove cinnamon sticks and bay leaves prior to serving.

This flavorful soup pairs great with fresh whole grain bread. 


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Blueberry Kale Smoothie

Blueberry Kale Smoothie

This smoothie is a great way to drink your greens!

  • ½ cup fresh or frozen blueberries
  • 6 oz. plain Greek yogurt
  • ½ cup almond milk, coconut milk or cow’s milk
  • 1 ripe banana
  • 1-2 cup of fresh kale

Blend all the ingredients together in a blender.

Feel free to use cow’s milk or any non-dairy milk of your liking.

Different types of milk may alter the taste slightly. 


Recipes prepared by Allie Farley, M.S., R.D., L.D., registered dietitian at VCU Health based on inspiration from the American Institute for Cancer research, www.aicr.orgVisit our Diet and Nutrition blog for more recipes and information about the role that diet plays in cancer.

Written by: Massey Communications Office

Posted on: March 26, 2018

Category: Diet and Nutrition

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