The Kitchen Diva: Hearty soup keeps winter chill at bay

For many people, the cold weather is a reason not to exercise outside, or not to exercise at all. However, it is possible to get a great workout outdoors this winter, as long as you also exercise caution and dress properly.

Exercising in cold weather can put extra stress on the body. It is important to consult your physician if you have a medical condition that puts you at risk before starting a new outdoor regimen.

The two conditions you have to worry about are frostbite and hypothermia. Frostbite is the freezing of body tissue. It occurs most often on fingers, toes, ears and face. Symptoms of frostbite include pain, numbness, tingling and burning of the affected site. Hypothermia occurs when the core body temperature drops to below 95 degrees Fahrenheit. Symptoms include chills, fatigue, drowsiness, slurred speech, intense shivering and loss of coordination.

The right clothes are your first line of defense. Dress in layers. The first layer should be a thin synthetic fabric such as polypropylene, which helps draw sweat away from the body. The next layer should be fleece or wool to help insulate the body. The top layer should be waterproof to help keep heat from escaping and keep moisture and wind out.

It’s also important to protect areas of the body prone to frostbite. A thin pair of gloves under a heavier pair will protect hands. Thermal socks will help protect the feet. It may be necessary to purchase shoes a half size larger to allow for the thickness of the socks. Don’t forget a hat or headband to protect your ears.

Be sure to drink plenty of fluids. Dehydration is not just a risk in the summer. When sweating and increased breathing occur, in any type of weather, dehydration is a possibility.

It is particularly important to warm up properly for cold weather workouts. The body tends to stiffen more easily in cold weather. Do a short warm-up activity to help prevent injury.

Remember that shoveling snow can be a good workout, but also can take a toll on people who are not used to heavy lifting. Take the same precautions you would for any other hard outdoor workout, because that is exactly what it is!

After your winter workout, you can warm up with a hearty bowl of Kale and Potato Chowder. With potatoes replacing the cream traditionally used in chowder recipes, this is a fast, economical and healthy soup that will keep the chill away until spring.

KALE AND POTATO CHOWDER

4 cups chopped fresh kale, stems removed

1 1/2 tablespoons olive oil

1 medium onion, diced

1 1/2 teaspoons salt

1 1/2 teaspoons ground black pepper

1 tablespoon poultry seasoning or Italian seasoning

4 cloves garlic, diced 1 (14-ounce) can diced tomatoes — no salt added, with liquid

4 large baking potatoes, diced with skin

3 cups water

2 cups low-sodium chicken broth

1 large carrot, sliced into thin rounds

1 (15-ounce) can kidney beans, drained and rinsed

1. In a large pot, heat the oil. Add onions, salt, pepper and poultry or Italian seasoning; cook until onions are tender, about 3 to 5 minutes. Add garlic and the tomatoes, and cook for 5 minutes, stirring occasionally. Add the potatoes, water and broth to the soup pot. Bring the ingredients to a boil and reduce to a simmer. Cook until potatoes are almost done, about 10 minutes.

2. Remove 2 cups of the potatoes along with some of the liquid. Place potatoes and liquid into a blender. Carefully loosen top of the blender to allow air to circulate, and cover the top with a dishtowel to prevent the hot liquid from exploding out. Start blending on lowest setting, and gradually increase to medium and then high. Blend until the potatoes are smooth.

3. Add the potato mixture, kale, carrots and kidney beans to soup pot; stir to combine. Continue cooking for 10 to 15 minutes until kale and carrots are tender. Taste and add more seasoning as needed. Serve in soup bowl along with side salad of fruit or leafy greens, and whole-grain crackers or bread. Makes six (1-1/4 cup) servings.

(Additional information provided by Tammy Roberts, Nutrition and Health Education Specialist, Bates County, University of Missouri Extension.)

Angela Shelf Medearis is an award-winning children’s author, culinary historian and author of seven cookbooks. Her new cookbook is “The Kitchen Diva’s Diabetic Cookbook.” Her website is divapro.com. To see how-to videos, recipes and much, much more, “Like” Angela Shelf Medearis, The Kitchen Diva! on Facebook and go to Hulu.com. Recipes may not be reprinted without permission from Angela Shelf Medearis.