One of my favorite greens and one of the most nutrient rich greens...Kale!!! I figured I better post a vegetable recipe before I post anymore sweet treats. I need to get better about providing more savory recipes and more vegetable ideas, but I really enjoy baking and not to mention taste testing those recipes. I love kale chips and all, but the cookies I'm perfecting are far more exciting!!
Kale is full of carotenoids and flavonoids, two powerful antioxidants that protect our cells from free radicals that cause oxidative stress. The key flavonoids are kaempferol and quercitin and there are 45 others! With the addition of high doses of vitamin C, vitamin A, and manganese, kale is certainly a smart choice to battle against cellular oxidation. Kale also acts as a natural anti-inflammatory, it provides omega-3 fatty acids that helps regulate the body’s inflammation. Many other health aspects of Kale include, the high fiber content that can possibly lower cholesterol, the isothiocyanates from glucosinolates (whatever that is) found in kale can aid in both phases I and II of the body’s detoxification process and Kale is very high in Vitamin K. Vitamin K can help strengthen our bones, prevents calcium buildup in our tissues that can lead to atherosclerosis, cardiovascular disease and stroke. And there's more...Kale contains high levels of vitamin A and C, both of which are effective antioxidants that boost immunity.
So do I have you convinced to either try kale or eat more of it yet? Kale chips are an easy way to enjoy kale and believe it or not, most people find them addicting. I could eat the entire batch and the best part is, I don't feel a bit guilty about it!! The options are endless as to how you could season these chips. I am pretty simple and just enjoy olive oil and sea salt, but feel free to get creative.
Recipe: Kale Chips
- One bunch of Dino Kale, washed and dried
- 1 tbsp extra virgin olive oil or melted coconut oil
- sea salt to taste
- Tear the Kale into pieces (they will decrease in size as they cook so don't tear them too small)
- Combine the kale and oil in a bowl and massage the kale with the oil so each piece is oiled
- Spread single layer onto a parchment lined cookie sheet
- Bake at 350 for about 6-8 minutes or until a hint of brown
- Let cool completely before storing. Do not pile on top of each other to cool, they will retain moisture and become soggy
- Store in a glass container
There are quite a few types of organic kale including red, green curled and lacinato better known as dinosaur kale. I prefer to use the dino kale for chips because the leaves are flatter and easier to get oil onto. I do love the curly green kale sauteed or steamed with a little oil and sea salt. There are so many ways to spice up kale chips and steamed kale. I like toasted sesame oil with a bit of red pepper flakes and sea salt on my steamed kale. Another option is to use a bit of raw apple cider vinegar in this kale chip recipe to make salt and vinegar chips.