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Friday, July 1, 2011

Kale Storm

The next time you're out at a farmers' market, buy a bunch of kale for a snack.  Yes, I said for a snack.

In case you didn't know, these hearty greens--that many think are used only for garnish in a diner--are full of nutrients.  Like other members of its family (cabbage, broccoli, mustard greens, etc) kale is full of vitamins, iron, calcium and fiber.  And experts say that kale, unlike other greens, has anti-oxidants in it that helps in cancer-prevention. 

Kale is delicious used as a green, but if you're in the mood for a salty snack that isn't full of fat and actually is good for you, try making kale chips.  It's simple and tasty.

This recipe is from an article in the Chicago Tribune where you can also read more about the health benefits of kale.

Prep: 8 minutes
Cook: 2 hours, 15 minutes
Makes: 2 servings

1 bunch kale
1 tablespoon olive oil
1/16 teaspoon sea salt

1. Heat oven to its lowest temperature — mine is 170 degrees. Strip leaves from kale stems by pulling with your fingers from the bottom to top of each stem. Rinse and carefully dry the leaves. Place them in a large bowl. Rub olive oil into the kale thoroughly until all parts of the kale are coated.

2. Distribute leaves on a parchment-lined baking sheet. Sprinkle with salt. Bake until the kale turns darker and crisp, 2 hours, 15 minutes.

Nutrition information:
Per serving: 169 calories, 42% of calories from fat, 8 g fat, 1 g saturated fat, 0 mg cholesterol, 22 g carbohydrates, 7 g protein, 160 mg sodium, 8 g fiber.

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