Healthy snacks are
important to have and when they are easy to make it is even better.
Toasty Roasty Kale fits in perfectly. The easy part comes
later. Let's talk about the healthy aspects of kale. I know, I
know. You are thinking - "Isn't that what they put in salad bars to
make them look pretty?" And the answer is YES!!!
Kale contains substantial amounts of the Recommended Daily Allowance (RDA) of nutrition essentials. In one cup alone you have:
Kale contains substantial amounts of the Recommended Daily Allowance (RDA) of nutrition essentials. In one cup alone you have:
- About
20% of fiber (diet and digestion)
- Over
1300% of vitamin K (anti-inflammatory)
- 10%of
omega-3 fatty acids (anti-inflammatory)
- 192%
vitamin A (antioxidant)
- 88%
vitamin C (antioxidant, immunity)
- Plus
so much more.
Kale is consumed all
over the world. There are different varieties.
- Curly
leaved (Scots Kale)
- Plain
leaved
- Rape Kale
- Leaf
and spear (a cross between curly leaved and plain leaved Kale)
- Cavolo
nero (also known as black cabbage, Tuscan Cabbage, Tuscan Kale, Lacinato and dinosaur Kale)*
Now, that you know the
benefits of kale. What the heck do you do with it?
KALE CHIPS! Unfortunately, Many of the kale chips you
will find in the stores are very high in fat. They use a lot of oil in
the baking and/or frying. There is absolutely no need for the
fat. In our Toasty Roasty Kale, there are just trace amounts of fat
from the spray. It keeps it very healthy and lower in fat than the store
made ones.
Toasty Roasty Kale
1 bunch of Kale,
washed, ribs cut out, and in 1" pieces
Juice of half a lemon
Olive Oil sprayer
Salt
Pepper
Seasonings of choice
Preheat oven to 350F.
Place the kale on
a sheet pan. Squeeze the juice of half a lemon, spray with olive oil,
sprinkle with salt and pepper plus any other spices you may chose to use.
Toss right on the pan. Level out. Put in oven for 8-10 minutes.
Check and cook to desired crispiness.
Prep time: 5 minutes
Bake time: 10 minutes
Level of difficulty - easy
With the Toasty
Roasty Kale you can add any variety of spices to it ~ salt, pepper,
paprika, garlic powder or salt, onion powder or salt, chili powder, cayenne,
whatever floats your boat. Remember, part of the fun of cooking is
experimenting!! And you can start enjoying them from start to finish in
about 15 minutes.
Watch the video, print the recipe, prepare any one of the dishes and you'll find yourself saying "That's Vegetarian?!"
*http://en.wikipedia.org/wiki/Kale
http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2461/2