swanlogo2.jpg (2420 bytes)Lentil and Kale Soup
aka Coastwise Kale Soup
(Submitted by Margaret Norrington of Bangor, ME)


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  • 1 cup of coarsley chopped yellow onion
  • 10 cups of vegetable broth (homemade or a low-sodium store version or water)
  • 1 cup dried brown lentils (wash in colendar)
  • 2 cups of potatoes, peeled and cut into 1-inch cubes (I use Yukon Gold which taste great, look great, and also hold their shape)
  • 2 - 4 carrots, peeled and cut into coins ~1/4" thick (I added these for color and their phytochemicals)
  • 1 pound fresh kale -wash and then shred or tear into small pieces, remove stems
  • 1 package soy sausage (either links or patties - many brands available)
  • Season with salt to taste if needed. I did not add any salt.
  • fresh mint sprigs

Directions:  Cook the onion with the sausages, stirring frequently until onion is tender. Heat broth, add lentils in a large pot and when broth begins to bubble, let simmer for 30 - 60 minutes until lentils are soft but not mushy. Stir in potatoes and carrots and then continue simmering for 15 minutes. Stir in the sausage-onion mixture. Let heat all together. Stir in kale ~5 minutes prior to serving. Kale should still be slightly crunchy. Ladle into bowls and place mint sprig into each bowl. Serve with a whole grain bread and fresh fruit and a green salad. Nothing else is needed for a nourishing and healthful meal. Both my husband and 17 year old son declared this recipe a keeper!!

 


In my book, I have included the names of several dozen cookbooks which feature recipes that are compatible with (or that can be modified to fit) the ultra-healthy diet I follow, including some resources which are free.

I am also collecting recipes to include in a future edition of my book as well as to be featured on "Menus and recipes".   I have asked readers to send me any recipes that they have found to be great-tasting and easy to prepare, and that emphasize the nutritional guidelines which are outlined in my book.  I will also consider taking people's favorite "normal" recipes and posting versions which are modified for maximal cancer prevention.

If you have a recipe you wish to submit for possible inclusion in either my book or on this web page, please send it to me.  If the recipe is from a cookbook or other printed source, please include the name, author, and publisher of the source so that I can ask for permission to reprint the recipe.  If it is a recipe you created, or a family favorite, please indicate that, also.

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