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Drunken Potato and Kale Soup

Posted by LoveandZest
March 06, 2015
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This recipe for Drunken Potato and Kale Soup is packed with important nutrients like potassium. Perfect for lunch or dinner!

This recipe for Drunken Potato and Kale Soup is packed with important nutrients like potassium. Perfect for lunch or dinner!

by Kristina LaRue, RD, CSSD

Thanks to a handful of major sports drink companies, the word electrolyte is recognized by virtually everyone, but how many in our population could tell you what an electrolyte is or why it is important, especially for athletes? Queue the flashbacks to stress inducing biochemistry exams. No need to fret if you don’t know the specific chemistry of electrolytes, it can be pretty complex. The good news is, you don’t need an advance degree in chemistry to understand why electrolytes are important.

Essentially electrolytes are particles or ions in the body that can carry a charge, positive or negative. For example, potassium is a major electrolyte and it has a positive charge so it is written as K+. Other major electrolytes are sodium, chloride, and magnesium. All of these ions play a role in fluid and electrical shifts. So big deal, why are these shifts so important? These shifts can actually control your heartbeat (the sodium potassium pump), make your muscles contract, and carry out nerve impulses.

Do you ever have that feeling where your muscles just aren’t feeling powerful and you’re cramping up? Simply drinking water might not be enough to remedy that feeling. Your body cannot make certain electrolytes and you need to get them through your diet. After exercising for more than an hour, this may mean drinking a sports drink made to replace electrolytes or eating a snack high in potassium and sodium after a workout.

While the majority of Americans have enough sodium through the diet, athletes may need more and most fall short when it comes to potassium. The daily recommended level is 4,700mg and some of the greatest sources are potatoes, dates, leafy greens, kiwis, tuna, orange juice, yogurt, and of course, bananas.

Whether you’re looking for a tasty recipe to serve for a St. Patrick’s Day party, searching for an easy meal to reheat after practice, or looking for an excuse to eat something with the word drunken in the name, try dishing up this delicious potassium packed soup.

 

This recipe for Drunken Potato and Kale Soup is packed with important nutrients like potassium. Perfect for lunch or dinner!

This Drunken Potato and Kale Soup via @KristinaLaRueRD is packed with important nutrients like potassium!
This recipe for Drunken Potato and Kale Soup is packed with important nutrients like potassium. Perfect for lunch or dinner!

Drunken Potato & Kale Soup

Yield

makes 8 cups

Ingredients

  • 1 teaspoon olive oil
  • 1 yellow onion, diced
  • 3 large carrots, sliced
  • 1 tablespoon minced garlic
  • 10 small Yukon potatoes, small dice
  • 4 packets sodium free bouillon packets or cubes
  • 1/2 teaspoon sea salt
  • 1 (12oz) bottle beer
  • 2 cups chopped kale
  • 4 cups water

Directions

  1. In large stock pot, heat olive oil over medium heat. Sauté onions, carrots and garlic until onions become translucent.
  2. Add potatoes, bouillon, and salt. Sauté vegetables until softened, adding beer to pot in batches to keep soup from sticking.
  3. Stir in kale and sauté for 3 minutes until it begins to softened. Add water to stock pot and bring soup to a boil over high heat.
  4. Serve hot with crusty baguette. 

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LoveandZest

LoveandZest
Kristina LaRue is the author of the ATHLETE EATS on HealthyAperture -- a feature that hopes to inspire creativity in the kitchen to fuel active lifestyles! As a board certified sports dietitian, Kristina cooks up healthy menus for collegiate and professional athletes in her day job. In authoring Athlete Eats, she shares simple, energizing recipes designed for the athlete and hopes readers will learn sports nutrition tips along the way so that they can be their best self and fuel for performance. Kristina is a Registered & Licensed Sports dietitian for the Orlando Magic and University of Central Florida Athletics. She provides nutrition services for Tara Gidus Nutrition Consulting and works in the treatment of eating disorders with Joyful Nutrition. She is a co-author of The Flat Belly Cookbook for Dummies and the blogger behind Love & Zest where she shares recipes, life, and nutrition. She graduated from Auburn University with a Bachelor’s Degree in Nutrition and Dietetics and completed her dietetic internship at Oakwood University in 2011. She loves running and training for marathons and triathlons, gardening, creating (mostly healthy) recipes, decorating, blogging, photography, and volunteering with the women’s recovery ministry at her church. On the weekends you can find her at the Farmer’s Market or a local coffee shop spending quality time with her husband, Eric.
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