It’s Stacy: Healthy Eats — Kale


Kale & Grandma’s soup

My Great Grandmother Arizona Henry knew how to make a tasty pot of soup. She taught me that every pot of soup started with lots of onions and celery. She said when you think you have enough onions and celery, add more.  My grandma’s favorite way to eat kale was fresh steamed with a little apple cider vinegar and bacon grease.  On many occasions that was all she would eat for dinner.

Kale is a cruciferous vegetable. It is in the same family as cabbage, cauliflower, broccoli, and collard greens.  It’s a cold weather vegetable that grows best in October through December.

The popularity of kale continues to grow as people learn about its health benefits. Kale is a nutrition megastar with large amounts of vitamin A, K, B6, calcium, potassium, copper, and manganese. It can be eaten steamed, fried, roasted, boiled in soups, or raw.


Hot Sausage Kale Soup

1-2 lbs. of hot Italian sausage large

1-2 lbs. bulk ground sausage

4 cups half and half

3 cups cubed potatoes with skins on

4-6 chicken bouillon cubes

2 cups whole milk

2 onions, chopped

1 large bunch celery

1 (32 oz.) bag kale leaves, cleaned & chopped

½ tsp. dried oregano

½ tsp. black pepper

½ – 1 tsp. red pepper flakes


  1. Cook and slice hot sausages.
  2. Brown bulk sausage in large soup pot.
  3. Boil in water potatoes, celery and onions in a different pot. When tender, dump vegetables and broth into a large soup pot with sausage.
  4. Add remaining ingredients and simmer for 45-60 minutes.


Stacy Schultz is a Registered Dietitian and Certified Diabetes Care and Education Specialist, a former Morgan County Commissioner and is the author of “It’s Stacy’s Grandma ‘Zona’s recipes.” She has been in healthcare for 35 years at War Memorial Hospital.