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5 Anti-Inflammatory Holiday Soups for Brain & Body

Holidays can be stressful. Sugar, heavy meals, and disrupted sleep often leave you feeling foggy or fatigued. Instead of restrictive detoxes, soups offer gentle nourishment that helps your brain and body recover.

Soups provide:

  • Stable blood sugar → more steady energy

  • Reduced inflammation → clearer thinking and calmer mood

  • Detox support → fiber and phytonutrients help the liver and gut

  • Convenience → meal prep makes eating brain-healthy easy

Moreover, soups allow you to eat more greens, beans, crucifers, and herbs, which are packed with antioxidants and anti-inflammatory compounds.

These soups feature brain-nourishing building blocks:

  • carbs from plants — greens, beans, onions, crucifers, rainbow vegetables & herbs
  • spices with powerful anti-inflammatory compounds

ProTip:
Add spices early (to release beneficial oils through heat + fat).
Add fresh herbs at the end (to preserve color, flavor, and micronutrients).

How to make this habit stick

  • double the batch to enjoy all week

  • freeze in mason jars for quick single servings

  • pair with protein if you need more staying power

🧠 Brain-Nourishing Habit:
Soups make it easier to eat more plants, more colors, more spices — without overthinking.

Winter Detox Moroccan Sweet Potato Lentil Soup –  Little Spice Jar

Flavorprint: cumin, coriander, cinnamon, ginger, turmeric
Benefits: blood sugar balance + detox support + warming spices

This soup is fragrant and nourishing. It’s easy to prepare in a slow cooker or on the stove.

Variations:

  • Swap sweet potato for butternut squash

  • Use canned beans instead of lentils

  • Add ground turkey or beef for extra protein

  • Top with mint and pistachios

Tumeric Broth Detox Soup – Feasting at Home

Flavorprint: turmeric, ginger, garlic, cumin, cinnamon
Brain & body benefits: turmeric + ginger support inflammation pathways connected to mood, memory & immune balance

This bright golden broth is an easy base to personalize throughout the week:

  • add greens + legumes

  • add leftover chicken, rice + spinach

  • add shrimp + rice noodles for a nourishing brain-healthy protein boost

🧠 Brain Health Insight:

Turmeric’s active compound curcumin supports neuroplasticity and antioxidant pathways — which are both impacted by holiday stress and sugar.

Green Goddess Soup – Gimme Some Oven

Ever since she was a toddler, my daughter would ask for sopa verde (green soup). To this day it’s still one of her favorites.

Flavorprint: triple greens + lemon
Benefits: gut and liver support + anti-inflammatory

Broccoli, spinach, onions, and beans help feed your gut microbiome. Lemon adds flavor and detox support.

Add for texture & nutrient density:

  • sunflower or pumpkin seeds

  • chopped cilantro or parsley

  • lemon zest for extra detox-supportive flavonoids

Roasted Cauliflower Soup – Lemon Blossoms

Flavorprint: roasted cauliflower, garlic, onion, thyme, bay leaf, nutmeg, lemon
Benefits: anti-inflammatory + detoxification + immune support + gut-brain nourishment

I’m obsessed with the creamy, comforting deliciousness of this soup. Cauliflower is a powerhouse cruciferous vegetable that supports detoxification, immune health, and inflammation reduction. It’s rich in antioxidants like vitamin C, beta-carotene, and sulforaphane, helping protect the body from oxidative stress. Its high fiber content promotes healthy digestion and gut function, while the abundance of phytonutrients supports the immune system — keeping you resilient during the busy holiday season.

Health-boosting ingredients in this soup:

  • Garlic: sulfur compounds support detox pathways and reduce inflammation

  • Onion: antioxidants fight oxidative stress and support immunity

  • Bay leaf: aids digestion and supports detoxification

  • Thyme: antimicrobial, rich in antioxidants to reduce inflammation

  • Nutmeg: anti-inflammatory, antioxidant, supports digestion and circulation

  • Lemon: brightens flavor and adds vitamin C for immune support

Together, these ingredients create a flavorful, nutrient-dense powerhouse that’s perfect for nourishing your body and brain during the holidays.

Drizzle with olive oil or a sprinkle of roasted seeds for extra healthy fats and texture. Freeze leftovers in mason jars for an easy grab-and-go brain-healthy meal.

Serving Tip:
Drizzle with olive oil or a sprinkle of roasted seeds for extra healthy fats and texture. Freeze leftovers in mason jars for an easy grab-and-go brain-healthy meal.

Peruvian Seafood Stew with Cilantro Broth – Feasting at Home

Flavorprint: cilantro, garlic, peppers, lime
Brain & body benefits: omega-3s + detox-supportive herbs + protein for steady blood sugar

Shrimp are a source of EPA + DHA essential fatty acids, which support cognitive function and inflammation balance — both especially important during disrupted holiday routines.

Cilantro contains polyphenols and flavonoids that support the body’s natural detox systems and may help reduce oxidative stress. Its bright flavor also lifts mood through sensory pleasure — which is a nutrient!

What’s Your Favorite Brain-Healthy Soup?

Share a recipe link or tag me if you make one — your ideas help others nourish resilience too.

For More Empowerment

25 Foods for Detox: Eat This Not That

The Ultimate Detoxification Foods: Dr. Mark Hyman

Updated – originally posted December 2020 

Nutrient-Dense Cabbage Mushroom Ramen Soup

This delicious immune-boosting, brain-healthy, cancer-fighting soup combines some of nature’s most nutrient-dense foods.

Cabbage

Cabbage, part of the nutrient-dense cruciferous family, is rich in vitamin K which can help boost memory. Red cabbage has additional antioxidant phytochemicals that protect neurons from damage caused by oxidative stress. These flavonoids can also help improve mood and memory.

Ginger

Ginger has proven anti-inflammatory and antioxidant effects. It is digestive aid that helps breakdown of protein, and it soothes the gastrointestinal tract.  It can also help cognitive functioning, focus and memory.

Mushrooms

Nutrient-dense mushrooms are rich in essential brain nutrient B vitamins and minerals like zinc and manganese. There are several immune-boosting ingredients empower your body to react quickly and powerfully when we are exposed to disease-causing pathogens such as viruses and bacteria.

Onions and Garlic

Throughout history people recognized onions and garlic offered immune protection and could help them get well faster when they got sick. Onions and garlic are rich in:

  • anti-inflammatory and antioxidant compounds
  • antioxidant flavonoids shown to boost memory and protect neurons from injury
  • brain essential B vitamins

Seaweed

Seaweeds are one of the best foods to obtain essential minerals. The high mineral content supports nervous system function. They also contain high amounts of vitamins, as well as protein.

Sesame seeds

Rich in calcium and abundant in other minerals, particularly zinc and iron, sesame seeds also provide vitamin E.

6 Brain-Boosting Moroccan Tagines

One of the pillars of a brain-healthy lifestyle is nourishing your brain and body with nutrient-dense foods:

  • Quality protein to stabilize mood, hormones, and immune function.
  • Carbohydrates from plants for steady energy and fiber to fuel your gut-brain connection.
  • Healthy fats from nature to build brain cell membranes and calm inflammation.
  • Micronutrient diversity to flood your brain and body with vitamins, minerals, and phytonutrients that protect and repair.

These Moroccan tagines are a delicious way to put it into action.

A tagine is a traditional North African slow-cooked stew, brimming with meat, chicken, or fish paired with vegetables, spices, dried fruits, and nuts. I love these dishes for their harmony of flavors, colors, and textures — and for how effortlessly they pack in brain- and immune-supportive nutrients.

6 Moroccan Tagines for Brain + Immune Health

Moroccan Meatball Tagine – Epicurious
Savory, warming, and protein-packed . Rich in protein, iron, and zinc — nutrients essential for steady energy, memory, and focus. Iron helps deliver oxygen to your brain, while zinc supports mental clarity and resilience.

Chicken, Apricot and Almond Tagine– Color My Food

Apricots bring natural sweetness along with vitamin C to protect brain cells from oxidative stress. Almonds deliver vitamin E and healthy fats that support mood, memory, and long-term brain health.

Chickpeas and Mint Tagine – Color My Food

Chickpeas provide plant protein and fiber to fuel your gut-brain connection, which influences mood and cognition. Mint adds freshness and may help ease digestion and mental fatigue.

Orange and Fennel Tagine with Chicken – My Moroccan Food

Fennel contains minerals like selenium and magnesium that support energy metabolism and brain signaling, while citrus brings vitamin C for antioxidant protection. The bright flavors are uplifting and energizing for both body and mind.

Lamb Tagine with Prunes – My Moroccan Food

Lamb supplies high-quality protein and zinc for hormone balance, mood stability, and brain repair. Prunes are packed with polyphenols that reduce oxidative stress and help preserve memory as we age.

Fish Tagine with Lemon – The Delicious Crescent
Fatty fish like salmon or halibut provide omega-3s that build brain cells, improve mood, and reduce inflammation. Lemon and herbs brighten the dish while supporting digestion and focus.

✨ Brain Boost in Action: Moroccan tagines are more than comfort food — they’re holistic brain nourishment. Every pot blends protein, healthy fats, plant-based carbs, and healing spices to support energy, mood, blood sugar, and cognition — while being delicious enough to bring the whole family together at the table.

Explore More Moroccan Recipes

My Moroccan Food

A beautiful assortment of traditional and modern Moroccan dishes.

Instapot Moroccan Recipes – Instapot Eats

Quick versions for busy weeknights.

Originally posted Janurary 2022, updated September 2025

6 Delicious, Nutritious Pumpkin Recipes

Did you know that pumpkin packs an abundance of disease fighting nutrients? It also has wound healing, antimicrobial, anti-inflammatory, antioxidative, anti-ulcerative properties .
Extremely high in fiber, and low in calories, pumpkins are a rich source of:

  • amino acid tryptophan (important for production of serotonin in the body – key to brain function, is associated with positive mood and has a role in healthy sleep)
  • essential fatty acids
  • essential minerals potassium, magnesium
  • vitamins A, C and E
  • carotenoids, tocopherols and many phytochemiclas

“Pumpkin contains one of the richest supplies of bioavailable carotenoids known to man. Carotenoids are deep orange, yellow or red colored fat-soluble compounds that help protect us from free radicals, improve our immune response, and enhance cell-to-cell communication. Foods rich in carotenoids have been linked to a host of health-promoting and disease-fighting activities. They have been shown to decrease the risk of various cancers, including those of the lung, colon, bladder, cervical, breast and skin. The combination of carotenoids, potassium, magnesium and folate found in pumpkin offers protection against cardiovascular disease.” – Superfoods RX by Pratt, Steven and Matthews, Kathy

I used to think of pumpkins only as Halloween jack-o-lanterns and mushy pumpkin pies at Thanksgiving. Pumpkins didn’t register on my radar as a food, much less a superfood.

Now when fall comes around, I enthusiastically put it into my food.

Organic canned pumpkin is easy to incorporate into recipes, high in fiber and low in calories. But I recently made my own homemade pumpkin puree. from our leftover Halloween pumpkin. I used some to make Pumpkin Shrimp Curry and froze the remaining puree in mason jars for another day.

I feel like Linus waiting in his pumpkin patch for the Great Pumpkin. Sadly, Linus is always left waiting but never gives up hope. My hopes on the other hand, come to fruition as great pumpkins turn into great dishes this fall and boosting our immune system.

“Pumpkins contain carotenoids important for immune function. They are good sources of beta-carotene, alpha-carotene, lutein and zeaxanthin, antioxidants belonging to a group of pigments called carotenoids. Carotenoids defend the body’s tissues against oxidative damage, helping to prevent chronic diseases and premature aging. They help protect the eye from damage and improve several aspects of visual performance.” SuperImmunity by Fuhrman, Joel.

Here are some of my favorite ways to use pumpkin puree:

Pumpkin Hummus

Creamy Pumpkin Coconut Soup – Naturally Ella

One Lovely Life: Pumpkin Chili

Pumpkin Shrimp Curry

Pumpkin Turkey Meatballs – Paleo Running Momma

I like to serve with a green salad + 3 colors and over quinoa, on occasion with orzo.

Parmesan Pumpkin Quinoa – I Food Real

This is so YUMMY and versatile. I used it

  • as a side with roasted fish, chicken or pork tenderlon
  • lunch salad tossed with greens
  • as a breakfast bowl
  • it can stand alone as a vegetarian meal topped with pumpkin seeds or chopped nuts

For More Empowerment
8 Impressive Benefits of Pumpkin

Top 5 Reasons to Eat More Pumpkin (Benefits, Nutrition & More): Dr. Axe

Originally published October 2017

4 Reasons to Love Green Smoothies

Loaded with fruits, vegetables and all the goodness therein (antioxidants, essential minerals, fiber and phytochemicals), smoothies are one of the best gifts of health we can give ourselves.

Four reasons to make smoothies part of our lifestyle:

  1. Build our immune system. Vitamins, antioxidants, and phytochemicals oh my! Start the day by flooding our cells with immune-boosting nutrients. Antioxidants can prevent and even delay cell damage that lead to heart disease and cancer. Phytochemicals (natural plant chemicals) boost our immune system. And if we do catch a cold the stronger our immune systems are, the faster we recover.
  2. Optimize brain function. Boosting micronutrients for our brains by adding flaxseeds, chia seeds, turmeric, cinnamon etc, improves our mental clarity, focus, and memory. Bye bye brain fog.
  3. Sweep toxins out of our bodies. Fiber-rich smoothes prevent constipation, lower cholesterol and makes us feel full longer.
  4. Stronger bones. Green smoothies provide an excellent source of minerals such as calcium, magnesium, and phosphorous – all which build stronger bones. Add 1 tablespoon of sesame seeds for an extra calcium boost.

Everyone loves fruit smoothies. A frozen banana, strawberries – yum! But green smoothies are even more powerful because leafy greens are among the healthiest foods on the planet. If it sounds distasteful, or if your kids resist, ease into green smoothies by throwing in half a handful of baby spinach. Gradually increase to 1 or even 2 cups. It’s all about the combination. If you haven’t had green smoothies before, try Beginner’s Luck

Smoothies are also an excellent way to get more plant foods into our kids.

[su_expanding_quote_book alignment=”full” source_author=”Michael Greger MD” source_title=”How to Not Die” full_quote=”Green smoothies are a great way to introduce greens into children’s diets. The basic triad is a liquid, fruit and greens. Start with a two-to-one ration of fruits to greens and tip heavier towards greens. For example, one cup of water, a frozen banana, a cup of frozen berries and a cup of packed baby spinach would be a classic green smoothie 101.” short_quote=”The basic triad is a liquid, fruit and greens. “]

As always, I believe if kids get involved in making food, they’re better eaters. This applies to smoothies too. Kids have fun turning on the blender and watching fruits and veggies spin and convert into colorful potions.

Set up supervised experiments to add sweetness (for example, bananas, dates, pears, honey) and creaminess (for example, plain Greek yogurt, coconut milk, almond butter).

Make it a game:

  • Play with colors: red, orange, purple, blue or green
  • Turn vegetables “invisible”
  • Have them vote, rank them by most to least favorite

This  Smoothie Project  from Weelicious is a fantastic way to let kids experiment (and prevents food waste from undrinkable concoctions). Using this chart, kids can select and add smoothie ingredients.

“I used it as an inspiration menu for the kids to take turns picking what they wanted in their smoothies. I still feel that if they have a hand in creating it, they will be more excited to drink it. Two years later, we’re still making smoothies each morning. It’s the easiest way to get the kids brains working before they head out for a long day of school.” Catherine McCord

My # 1 source for green smoothies is Simple Green Smoothies Their proven combinations create flavors that taste like dessert. I always add 1 tablespoon flaxseed or chia – sometimes both – and often rotate in sesame seeds.

I was fortunate enough to benefit from their 30-Day challenges, which taught me to make green smoothies part of my lifestyle. I simply feel better the days when I get my smoothie. Their 30 days are now a 7-Day Challenge. I HIGHLY recommend taking the challenge!

I love their pre- and post-workout smoothies. Having just started back up on a workout routine after not doing any exercise over the past six weeks and am especially thankful for the anti-inflammation cherry smoothies. Not to mention they are delicious.

When cold/flu seasons rolls in, I rely on their smoothies to prevent – and on the rare occasion – recover from colds.

Do you have a favorite smoothie or smoothie website?

 

For More Empowerment

How to Make a Great Green Smoothie

Simple Green Smoothies: Rotate Your Greens

Weelicious: Printable Smoothie Project

Weelicious: Well-Stocked Smoothie Pantry

Why Smoothies Can Change Your Life

 

 

Cauliflower Alfredo Sauce

Cauliflower was a boring vegetable I pretty much ignored until I discovered its exceptional health boosting powers.

[su_expanding_quote_book source_author=”Michael Greger MD” source_title=”How to Not Die” full_quote=”Cruciferous vegetables like broccoli, brussels sprouts, cabbage, cauliflower and kale can potentially prevent DNA damage, activate defenses against pathogens and pollutants, help prevent lymphoma, boost liver detox enzymes and target breast cancer cells. The component responsible for these benefits is thought to be sulforaphane, which is formed almost exclusively in cruciferous vegetables.” short_quote=”Cruciferous vegetables can potentially prevent DNA damage, activate defenses against pathogens and pollutants, and help prevent cancer”]

And Alfredo sauce was something I avoided as heavy, fatty and too white. I like color in my food after all. But my family loves Alfredo sauce.

This recipe happily marries the benefits of cauliflower with my family’s eating pleasure. Simple and quick to make, it can also be a vegan Alfredo sauce.

Recipe Variations

  • Use almond milk or broth for a lighter meal
  • Use dairy milk for a creamier sauce
  • Add 1/2 cup of shredded Parmesan for a special treat

Serving Variations

  • Toss with whole-wheat fettuccini, cooked shrimp and peas
  • Toss with bowtie pasta, chopped up leftover chicken and sautéed mushrooms
  • Saute sliced onion, sliced red bell pepper and coarsely chopped kale and toss with pasta
  • Toss with steamed edamame and pasta

White Bean and Kale Stew

I may be a little obsessed with nutrient-dense foods and repeating over and over again how greens, beans and onions are an immune-boosting power cocktail, but putting aside repetition, this soup is flavorful and sticks to the ribs.

Variations:

  • Add other vegetables (bell pepper, a turnip, maybe a cup of chopped broccoli or cauliflower) depending on what is in my refrigerator
  • Garbanzo beans or kidney beans if that was on hand
  • Add sausage (cook with the chopped onions)
  • Add leftover cooked chicken when adding the kale
  • Use other greens (spinach, swiss chard) instead of kale

4 Nutrient Dense Coleslaws

What? Did you know cabbage, and other cruciferous vegetables, have powerful properties protect against brain disease and strengthen your immune system? It’s a vegetable I used to avoid – blech.

Cabbage was cultivated going back 6,000 years. It was grown chiefly for medicinal purposes in ancient times. Today science is proving its brain-protecting, cancer-fighting, immune-boosting properties.

[su_expanding_quote_book alignment=”full” source_author=”Joel Fuhrman MD” source_title=”Super Immunity” full_quote=”Cruciferous vegetables are twice as powerful as other plant foods. They contain an array of compounds with powerful immune-boosting effects which can serve to attack microbes such as viruses; heighten resistance to viral infection, enhance defenses against bacterial infections, and have natural antimicrobial effects that can boost natural cellular defenses. A 20% increase in cruciferous vegetables intake corresponds to a 40% decrease in cancer rates. ” short_quote=”Cruciferous vegetables contain compounds with proven and powerful immune-boosting effects “]

Cruciferous vegetables also contain sulphorophane, a powerful phytochemical that effectively reduce the occurrence and severity of  Parkinson’s, Alzheimer’s disease, stroke while also enhancing stem cell growth.

Well! That certainly motivated me find a way to not just to eat cabbage but to enjoy it.

That’s when I discovered coleslaw. When I realized coleslaw doesn’t have to be slathered in mayonnaise, I discovered a whole new salad world.

Coleslaw from Dutch term koolsla (kool is the Dutch word for cabbage and sla part is Dutch abbreviation of salade). Dutch settlers brought their recipe for chilled cabbage salad to New York in the late 17th century.

Boring white cabbage is fun when tossed with other shredded cruciferous

  • red cabbage
  • Brussels sprouts
  • broccoli
  • cauliflower

Double the fun, flavor and nutrient density by adding other plant foods:

  • spinach
  • shredded carrots, or beets
  • apple or jicama matchsticks
  • chopped cilantro or parsley
  • toasted nuts or seeds
  • luscious chunks of avocado, seasonal mango, peach or pear for delightful textural contrast

Suddenly coleslaws aren’t just immune-boosting, brain protective arsenals, but also bright, beautiful, delicious, and gratifying.

Do you have a favorite coleslaw recipe?

Here are some of mine

Crimson Coleslaw

Purple cabbage has extra health benefits. The purple color comes from anthocyanins –  part of the flavonoid family of phytochemicals. Studies show they may improve blood flow, cognitive function, and help maintain thinking and memory by reducing inflammation and by inhibiting DNA damage in the brain.

Colored Coleslaw

This of this as a base recipe and change it up

  • mix two different color cruciferous vegetables – shredded Brussels sprouts or broccoli
  • swap the kale for spinach or another leafy green
  • use pumpkin seeds or other nuts
  • toss in a handful of seasonal fruit

Bell Pepper Coleslaw

The red, yellow, orange bell peppers change up the flavor and increase the nutrient density with carotenoids.

Crunchy Cruciferous Salad

 

 

Recipes

Nutrient-Dense Cabbage Mushroom Ramen Soup

This delicious immune-boosting, brain-healthy, cancer-fighting soup combines some of nature’s most nutrient-dense foods.

Cabbage

Cabbage, part of the nutrient-dense cruciferous family, is rich in vitamin K which can help boost memory. Red cabbage has additional antioxidant phytochemicals that protect neurons from damage caused by oxidative stress. These flavonoids can also help improve mood and memory.

Ginger

Ginger has proven anti-inflammatory and antioxidant effects. It is digestive aid that helps breakdown of protein, and it soothes the gastrointestinal tract.  It can also help cognitive functioning, focus and memory.

Mushrooms

Nutrient-dense mushrooms are rich in essential brain nutrient B vitamins and minerals like zinc and manganese. There are several immune-boosting ingredients empower your body to react quickly and powerfully when we are exposed to disease-causing pathogens such as viruses and bacteria.

Onions and Garlic

Throughout history people recognized onions and garlic offered immune protection and could help them get well faster when they got sick. Onions and garlic are rich in:

  • anti-inflammatory and antioxidant compounds
  • antioxidant flavonoids shown to boost memory and protect neurons from injury
  • brain essential B vitamins

Seaweed

Seaweeds are one of the best foods to obtain essential minerals. The high mineral content supports nervous system function. They also contain high amounts of vitamins, as well as protein.

Sesame seeds

Rich in calcium and abundant in other minerals, particularly zinc and iron, sesame seeds also provide vitamin E.

Cauliflower Alfredo Sauce

Cauliflower was a boring vegetable I pretty much ignored until I discovered its exceptional health boosting powers.

[su_expanding_quote_book source_author=”Michael Greger MD” source_title=”How to Not Die” full_quote=”Cruciferous vegetables like broccoli, brussels sprouts, cabbage, cauliflower and kale can potentially prevent DNA damage, activate defenses against pathogens and pollutants, help prevent lymphoma, boost liver detox enzymes and target breast cancer cells. The component responsible for these benefits is thought to be sulforaphane, which is formed almost exclusively in cruciferous vegetables.” short_quote=”Cruciferous vegetables can potentially prevent DNA damage, activate defenses against pathogens and pollutants, and help prevent cancer”]

And Alfredo sauce was something I avoided as heavy, fatty and too white. I like color in my food after all. But my family loves Alfredo sauce.

This recipe happily marries the benefits of cauliflower with my family’s eating pleasure. Simple and quick to make, it can also be a vegan Alfredo sauce.

Recipe Variations

  • Use almond milk or broth for a lighter meal
  • Use dairy milk for a creamier sauce
  • Add 1/2 cup of shredded Parmesan for a special treat

Serving Variations

  • Toss with whole-wheat fettuccini, cooked shrimp and peas
  • Toss with bowtie pasta, chopped up leftover chicken and sautéed mushrooms
  • Saute sliced onion, sliced red bell pepper and coarsely chopped kale and toss with pasta
  • Toss with steamed edamame and pasta

White Bean and Kale Stew

I may be a little obsessed with nutrient-dense foods and repeating over and over again how greens, beans and onions are an immune-boosting power cocktail, but putting aside repetition, this soup is flavorful and sticks to the ribs.

Variations:

  • Add other vegetables (bell pepper, a turnip, maybe a cup of chopped broccoli or cauliflower) depending on what is in my refrigerator
  • Garbanzo beans or kidney beans if that was on hand
  • Add sausage (cook with the chopped onions)
  • Add leftover cooked chicken when adding the kale
  • Use other greens (spinach, swiss chard) instead of kale