Osteoporosis Awareness Month: Portuguese Kale Soup

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– 1/4 cup EVOO
– 1 large yellow onion cut into 1/2” dice (about 1 cup)
– 1 medium-sized carrot, cut into 1/2” dice (about 1/2 cup)
– 4 cloves garlic, minced
– about 8 cups Blond Chicken Stock
– 2 cups diced Yukon Gold or waxy potatoes, cut in 1/2” dice
– 1 teaspoon herbs de Provence or dried thyme
– 1 bunch kale
– 1 can (28 ounces) diced tomatoes, with their juice
– 1 can (about 14 ounces) white beans, such as cannelloni, drained
– 1/2 pound smoked pork sausage, such as chorizo, kielbasa cut into 1/4” slices
– coarse salt and freshly ground black pepper
Serves 6 to 8


  1. Heat the EVOO in a large, heavy pot over medium-low heat. Add the onion and carrots and cook until the vegetables soften, 5 to 10 minutes. Add the garlic and cook, stirring often, until fragrant about 2 minutes.
  2.  Add the stock, potatoes, herbs de Provence to the pot and bring to a boil over high heat. Reduce the heat to low and let simmer until the potatoes are partially cooked about 15 minutes.
  3. Meanwhile, rinse the kale and remove the discard tough stems. if the kale leaves are flat, cut them crosswise into 1” wide ribbons. if the leaves are curly, tear them into bite-size pieces.
  4. Add the kale, tomatoes, beans and sausage, if using to the soup and cook until the potatoes and kale are tender, 5 to 10 minutes.

These are just a few suggestions to help you live your best life.  We believe in treating the whole person with a holistic approach and blend our knowledge and training of movement, nutrition, massage therapy and traditional chinese medicine. 

We love teaching mindful movement and even during this time, we are here to support you in your journey to wellness by offering online remote training from anywhere in the world. Contact us today to get started and learn to move with less pain and greater ease. We look forward to answering your movement questions and/or concerns.

Feel free to check out our blog posts specific to pilates, pre/post natal, bone building for osteoporosis/osteopenia, mindful meditation, restorative yoga therapy, partner and endurance training.

Medical Disclaimer: You should also see your doctor and/or nutritionist if you think you may be deficient in specific nutritional vitamins. They can help determine what’s causing your symptoms and, if needed, recommend ways to balance your daily vitamin intake.


  1. GOODMAN, M. and HOLLAND, L., 2006. Food to Live By: The Earthbound Farm Organic Cookbook. Workman Publishing Company.