 |
| This is a bunch of kale |
Kale is a luscious leafy green that is a bit underrated in my opinion. In fact, I'll admit that I only truly discovered this delicious vegetable three years ago. Since then I have been enjoying kale chips occasionally and I think you should too!
Need a little more motivation? Well, kale actually contains vitamin A, vitamin C and vitamin K. You may be familiar with the first two, vitamin A for its role in maintaining vision and vitamin C for its role in keeping your immune system healthy.
What about vitamin K? This vitamin helps build and activate proteins that keep your bones strong.
Now you have a few reasons to go ahead and try this recipe!
 |
| This is what drying your kale looks like |
Servings 2-4
Goods
1 head of kale (washed and dried)
2 tablespoons olive oil
1 teaspoon salt
1 teaspoon brown sugar
Parchment paper (not necessary but if you haven't discovered this incredible baking paper you are missing out my friend! It makes the clean up easier)
Actions
First things first, preheat your oven to 300 °F.
Tear the leaves into medium sized pieces (this is not an exact science, take a look at the 'before' picture to get a better idea of size) from the center stem. Place the pieces of kale in a large bowl and drizzle oil over leaves. Now toss like you've never tossed before to ensure the oil is evenly distributed.
Line two baking sheets with parchment paper and spread the leaves evenly. Sprinkle the salt and sugar over the oil covered kale.
Place in oven for 15-20 minutes. Here's the thing, there is a small window where these little chips may easily burn and you don't want that. After about 5-10 minutes, move the chips around or better yet, flip them over with a spatula then allow them to cook for the remaining 5-10 minutes. Keep a close eye. Enjoy!
 |
| Before |
 |
| After |
Be sure to spread the kale out evenly. If it's too crowded, it may remain slightly soggy rather than nice and crispy.
I recommend making a paper- towel - sandwich when drying the kale. You can do this by taking two pieces of paper towel, placing the pieces of kale in the middle and patting dry (see picture above). Dry thoroughly to create a crispier chip.
Nutrients Per Serving
| 98.1 | |
| 7.3 | |
| 1.0 | |
| 0.0 | |
| 0.0 | |
| 614.2 | |
| 302.1 | |
| 7.8 | |
| 1.6 | |
| 1.1 | |
| 2.2 | |
| 516.7 | |
| 80.6 | |
| 92.1 | |
| 1.2 | |
| 0.0 | |
| 2.0 | |
| 0.1 | |
| 0.1 | |
| 1.1 | |
| 19.5 | |
| 0.2 | |
| 0.0 |
References
Dietitians of Canada. Food sources of vitamin A; 2012 Mar [cited 2013 Feb 4]. Available from: http://www.dietitians.ca/Nutrition-Resources-A-Z/Factsheets/Vitamins/Food-Sources-of-Vitamin-A.aspx
Dietitians of Canada. Food sources of vitamin C; 2012 Apr [cited 2013 Feb 4]. Available from: http://www.dietitians.ca/Nutrition-Resources-A-Z/Factsheets/Vitamins/Food-Sources-of-Vitamin-C.aspx
Dietitians of Canada. Food sources of vitamin K; 2011 Apr [cited 2013 Feb 4]. Available from: http://www.pennutrition.com.www.msvu.ca:2048/viewhandout.aspx?Portal=UbY=&id=JMbpUAc=&PreviewHandout=bA==
Dietitians of Canada. Recipe Analyzer; 2013 [cited 2013 Feb 4]. Available from: http://www.eatracker.ca/recipe_analyzer.aspx
No comments:
Post a Comment