Tuesday 15 November 2011

Quick Kale Chips – Surprisingly Tasty!

Recipe by Linda Sara – Healthy Shelf Partner

Kale chips are a surprisingly tasty, healthy snack for the kids’ lunch box or your own. They are also a clever way to get the kids to eat their greens.

WHAT IS KALE?

Kale or borecole is a form of cabbage (Brassica oleracea Acephala Group), green or purple, in which the central leaves do not form a head. It is considered to be closer to wild cabbage than most domesticated forms. The species Brassica oleracea contains a wide array of vegetables including broccoli, cauliflower, collard greens, and brussels sprouts. The cultivar group Acephala also includes spring greens and collard greens, which are extremely similar genetically.

Kale is very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and reasonably rich in calcium. Kale, as with broccoli and other brassicas, contains sulforaphane (particularly when chopped or minced), a chemical with potent anti-cancer properties. Boiling decreases the level of sulforaphane; however, steaming, microwaving, or stir frying do not result in significant loss. Along with other brassica vegetables, kale is also a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells.

Kale freezes well and actually tastes sweeter and more flavourful after being exposed to a frost.

Tender kale greens can provide an intense addition to salads, particularly when combined with other such strongly flavoured ingredients as dry-roasted peanuts, tamari-roasted almonds, chilli flakes, or an Asian-style dressing.

Source: Wikipedia.
QUICK KALE CHIPS RECIPE
INGREDIENTS

Oil in a spray bottle (olive oil or sunflower oil are fine)
Bunch of Kale

METHOD

STEP 1: Wash Kale and use a salad spinner to dry (or spread on a tray and place in the oven for a minute before adding oil and salt).

STEP 2: Cut the middle stork out of the Kale by running the knife down both sides of the stork.

STEP 3: Break kale into small chip sized pieces.

STEP 4: Place on a tray. Spray with oil and sprinkle with salt. Turn over the Kale pieces and repeat process.

STEP 5: Place in a preheated over on 150 degrees for 7 minutes or until crunchy. You do not want to overcook as they will turn bitter, as I discovered on my first round of Kale Chips. You still want them to be a dark green colour.

These yummy and healthy chips get the thumps up from
my five year old!

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