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Easy Nourishment

With cold and flu season upon us it is a great time to focus on nourishing yourself and your family. These two recipes are easy and inexpensive to make and will help boost your immune system so you can prevent illness or reduce the time you are ill. Nourishing ourselves is vital to remaining happy and healthy!
The first recipe I’ll share is for Kale Soup. This is Sahara’s favorite soup and it takes about 1 hour to make from start to finish. It freezes well so think about making extra and have it in your freezer for one of those nights you just don’t feel like cooking. Serve garlic bread on the side and you have a full meal.

Remember that nourishing veggie broth you made? Bust it out and make Kale Soup! I also received a veggie stock tip from one of my readers. He has found that the brown outer onion skins sometimes make his stock taste bitter so he leaves those out. So if your stock tastes bitter try leaving those top skins out.

The second recipe is for Garlic Tea. It tastes way better than you think so please, give it a try! Garlic is a super medicinal that fights off viruses and bacteria and can prevent illness. When others around you are starting to get sick, make garlic tea. When you come down with something yourself, make garlic tea. You can’t overdose so drink as much as you wish. Children also enjoy this tea (call it lemon honey tea if that better convinces them to try it), though make sure you don’t give honey to babies under 1 year of age.

Kale Soup
1/2 pound Swiss chard or kale, trimmed (I’ve even used beet greens)

1 teaspoon coarse salt, plus additional to taste

2 flat anchovy fillets (I buy a tube of anchovy paste and squeeze out what I think 2 fillets would be)

1/4 teaspoon fresh rosemary leaves or dried (I always use more)

1/3 cup (80 ml) olive oil

2 medium garlic cloves, smashed and peeled (I always use more)

1 cup (225 g) cooked small white beans or drained and rinsed canned beans

4 cups (1 liter) homemade chicken or veggie stock

freshly ground black pepper, to taste

1/2 cup (60 g) small shell macaroni (I’ve also used alphabet pasta – fun for kids!)

freshly grated Parmesan cheese, for serving


Coarsely chop the chard, kale or beet greens. In a medium saucepan, cook the chard with 1/2 cup (125 ml) water and the salt over medium heat until tender. Drain the chard, reserving any liquid that remains.
Very finely chop anchovies together with the rosemary. If using anchovy paste just squeeze it directly into the saucepan (see below).

In a medium saucepan, stir together the oil and garlic over medium-high heat. Cook, stirring frequently, until the garlic is pale gold, about 10 minutes. Stir in the anchovies (anchovy paste) and rosemary. Cook, stirring for 1 minute.  Stir in the chard/kale and cook for 2 to 3 minutes, stirring to thoroughly coat it with the oil. Stir in the beans. Cook for 3 minutes.

Stir in the reserved cooking liquid and the stock. Season with salt and pepper. Bring to a boil and stir in the macaroni. Boil for 6 minutes, or until the pasta is tender. Adjust the seasoning, if necessary.
Pass Parmesan cheese and cayenne (for a spicy kick) at the table.

Garlic Tea

Place about 6 unpeeled, whole garlic cloves and one quart of water in a  small pan. Bring to a soft boil and then turn off the heat and let steep for 20 minutes.

Strain and serve with fresh squeezed lemon and honey to taste.

Note: I reuse the garlic for a couple of rounds of tea before putting it in compost.

Be Well Nourished!

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