Kale Chips

I have been meaning to make kale chips for a long time, but never have done it.  This week, though, with kale in the share from Blooming Glen Farm, it was time to try it.  Of course, I sort of forgot about it until today and the kale was a little bit past it's prime.  No worries--they still made great chips.

Kale leaves torn from the stems.  Notice that
I used 2 different kinds of kale.

If you haven't done this yourself, it's worth it.  They're very tasty, healthy and it can't be any easier to make.  There are lots of versions of the recipe on the internet--all very similar.  The biggest difference seems to be the oven temperature.  Some are as low as 250 up to 375.  I chose to go with the higher temp (and shorter cooking time).

First, remove the leaves of the kale from the stem.  You can simply fold the leaf in half and tear the stem off.  Then tear the leaves into bite-sized pieces and wash and dry thoroughly (use a salad spinner if you have one).  The drier the kale is, the more it will crisp and not steam in the oven.

The seasoned and oiled kale ready to hit
the oven.

Put the leaves in a bowl and add whatever seasoning you'd like.  I just used kosher salt and a little garlic powder.  Grated Parmesan cheese would be great.  So would chili powder or lemon pepper or...you get the picture.  Use whatever you like.  Then drizzle some olive oil (I used about a tablespoon for this amount of kale) and toss.

Lay the kale out on sheet pans, trying to keep them in as much of a single layer as possible.  Place them in a preheated oven (again, I used 375 degrees) for about 15 minutes.  When done, they should be crispy and crunchy.  If they aren't after 15 minutes, bake longer until they are.  Just check every minute or two so they don't burn.

Kale chips fresh from the oven.

Let them cool and then store them in an airtight container until ready to use.  They really are good--like eating very thin potato chips.  What a great way to get kids to eat their greens (a good way for adults, too, for that matter)!

Got any favorite seasonings that you use on kale chips?  Let me know! 

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.

CRISPY KALE SNACKS
Prep: 8 minutes
Cook: 2 hours, 15 minutes
Makes: 2 servings

Ingredients:
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.

Add to Your Shopping List

We all know that eating healthy food helps to fend off disease, allows your body to work better and is a building block to an overall healthier life.  But what are healthy foods, anyway?

Well, there are fruits and vegetables that give vitamins and minerals needed by our bodies.  Milk has calcium that helps to build strong bones.  There's the cancer-fighting compounds in olive oil and red wine.  Every time we turn on the TV or radio, it seems there's another report about what to eat or not. 

Here's another one--from an article on Forbes.com by Susan Adams--Ten Foods You Should Be Eating.  In it, Adams talks of nutritionist and author, Johnny Bowden, who lists 10 foods that are incredibly healthy, but aren't eaten enough.  Maybe you don't think of them as healthy or maybe they aren't the most common foods.  They should, however, be on your shopping list if you're looking for a healthier lifestyle.

1.  Cherries--one of my favorite fruits.  They're full of antioxidants and anti-inflammatory properties.

2.  Blueberries--See my post from yesterday and a previous post in Bucks County Taste.  They're also full of antioxidants and some studies show that they may even help to lessen the possibility of diabetes and heart disease.

3.  Kiwifruit.  Provides 115% of your daily recommended amount of Vitamin C.

4.  Grass-fed Beef.  Our bodies need some fat to be healthy--just the right kinds of fat.  The amount of fat in grass-fed beef is outweighed by the huge amounts of omega-3 fatty acids that it provides.

5.  Wild Salmon.  Even more than the grass-fed beef, salmon (wild more so than farm-raised) is teeming with omega-3 fatty acids.  These compounds help to give you better heart and brain health, bring down your blood pressure and triglycerides and may even improve your mood!  (I know some people who need to eat a LOT of salmon.)

6.  Flax Seed.  Another great source of omega-3 fatty acids as well as the cancer-fighter, lignans.  It's also a great source of fiber.

7.  Whey Protein Powder--a byproduct of cheese making.  It's a great source of protein and has been known to stimulate the immune system.

8.  Kale--it's not just for garnish anymore.  This member of the cabbage family is a treasure trove of healthful things: cancer-fighters indoles and sulforaphane, calcium, iron, Vitamins A, C & K and 2 nutrients that are good for the eyes.

9.  Coconut--yes, coconut.  It's high in a fat called MCT (Medium-Chain Triglycerides) that the body doesn't store, it turns it into energy, like a carbohydrate.  It also contains lauric acid, a fatty acid known to kill pathogens.

10.  Dark Chocolate--now we're talking.  It's rich in flavanol, which helps improve cardiovascular health.  Look for chocolate with at least 60% cocoa content (it has less sugar).

So there you have it--some more items to look for next time you're at the market that will help you live a healthier and tastier life!