One of my new favorite shows that I DVR daily is "The Chew." It is informative, funny, and very helpful in finding new recipes that my family ends up loving. One ingredient they speak of and use often is the vegetable kale. I have always heard of it but never thought to try it until this week when I went to the commissary and there it was! I decided, "hey, why not give it a whirl!" Given, I had no idea how to cook it but thats what google is for, right? So I googled "kale recipes" and the most popular results had to do with Kale Chips. Last night I tried one of the recipes and it turned out awesome! My husband and I were both were very pleasantly surprised by the result.
Crispy Kale Chips
INGREDIENTS:
1 bunch kale 1 tablespoon olive oil | 1 teaspoon seasoned salt 1 teaspoon red pepper flakes |
DIRECTIONS:
| 1. | Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet with parchment paper. |
| 2. | With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt and red pepper flakes. |
| 3. | Bake until the edges brown but are not burnt, 10 to 15 minutes.
These Kale Chips turn out to be so extremely crispy and delicious and literally melt in your mouth. After last night if you were to offer my kale chips or potato chips I would choose kale chips every time!
Here are a few other things to do with Kale:
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Quick cooking preserves kale's nutrients, texture, color, and flavor. Rinse kale, chop it finely, and add it soups, stews, stir-frys, salads, egg dishes, or casseroles. Or top pizzas with kale for added nutritional goodness. Steam kale for five minutes to make it more tender or eat it raw. You can also substitute it for spinach or collard greens in recipes.
Other fast and easy ways to prepare kale:
- Make a simple salad with a bunch of thinly sliced kale, red pepper, onion, raisins, and your favorite salad dressing.
- Braise chopped kale and apples, garnish with chopped walnuts, and add a splash of balsamic vinegar.
- Toss whole-grain pasta with chopped kale, pine nuts, feta cheese, and a little olive oil.
- Cover and cook a pound of chopped kale with a few garlic cloves and 2 tablespoons olive oil for 5 minutes; season with salt, pepper, and a tablespoon of red wine vinegar.
- Make kale chips by slicing kale into bite-size pieces, toss with a drizzle of olive oil and a pinch of salt, and bake for 10-15 minutes at 350 degrees in the oven.
Kale also has many health benefits:
Move over Popeye and make room for the "queen of greens," kale. Gaining in popularity, kale is an amazing vegetable being recognized for its exceptional nutrient richness, health benefits, and delicious flavor.
Eating a variety of natural, unprocessed vegetables can do wonders for your health, but choosing super-nutritious kale on a regular basis may provide significant health benefits, including cancer protection and lowered cholesterol.
Kale, also known as borecole, is one of the healthiest vegetables on the planet. A leafy green, kale is available in curly, ornamental, or dinosaur varieties. It belongs to the Brassica family that includes cruciferous vegetables such as cabbage, collards, broccoli, and Brussels sprouts.
What makes kale so exceptional? Here is why it's a superstar vegetable -- and ways to work it into your diet.
Kale is a Nutritional Powerhouse
One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.
Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K -- and sulphur-containing phytonutrients.
Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds.
Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw.
Super-Rich in Vitamin K
Eating a diet rich in the powerful antioxidant vitamin K can reduce the overall risk of developing or dying from cancer, according to a study in the American Journal of Clinical Nutrition. Vitamin K is abundant in kale but also found in parsley, spinach, collard greens, and animal products such as cheese.
Vitamin K is necessary for a wide variety of bodily functions, including normal blood clotting, antioxidant activity, and bone health.
But too much vitamin K can pose problems for some people. Anyone taking anticoagulants such as warfarin should avoid kale because the high level of vitamin K may interfere with the drugs. Consult your doctor before adding kale to your diet.
Kale might be a powerhouse of nutrients but is also contains oxalates, naturally occurring substances that can interfere with the absorption of calcium. Avoid eating calcium-rich foods like dairy at the same time as kale to prevent any problems.
So next time you're at the grocery store and see Kale in the Veggie section, grab some and cook it up for dinner!
