Fennel bulbs, potatoes, and kale each contain different phytochemicals. These phytochemicals possess antioxidative properties that protect body cells by reducing damage caused by free radicals, and also enhance immune function. Kale is particularly high in vitamin C, which also acts as an antioxidant. Every 100 grams of raw kale contains 93 milligrams of vitamin C, which is already sufficient to meet a person’s daily requirement. Furthermore, kale is a cruciferous vegetable. It contains isothiocyanates, which have the potential to slow the growth of cancer cells.
Additionally, these three ingredients can provide dietary fiber, which plays a critical role in lowering the risk of colorectal cancer. It can reduce the exposure of harmful substances to the cells in the gut by increasing the volume of feces and shortening the time it stays in the intestinal tract. Also, Dietary fiber promotes the production of short chain fatty acids (SCFA) by the gut microbiota. These SCFAs help inhibit the production of secondary bile acids, which are cancer-causing.
1. In a soup pot, heat the olive oil and butter over medium heat. Add the fennel, garlic slices, and fennel seeds, stirring occasionally until softened and starting to caramelize (about 4-6 minutes).
2. Add the diced potatoes and kale stems. Pour in the broth, cover the pot, and bring to a boil. Reduce to low heat, stirring occasionally, until the potatoes are tender (about 15 minutes).
3. Stir in the kale leaves, cover the pot, and bring to a boil over medium heat until the leaves are softened and the potatoes begin to break down (about 5 minutes).
4. Season with salt and black pepper. Drizzle with a little cream to finish.
Recipe prepared by Hilaria Chan ( Outstanding recipe of Healthy Recipe Competition 2024)
Nutritional value: Prepared by Mr. Leung David Chung Wai (Food & Nutritional Science student, HKU)
Nutritional value reviewed by Dr. Daphne Wu (Food & Nutritional Science, HKU)
