KALE….. often refereed to as the “Queen of Greens”
"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.” (‘The Truth About Kale’ - webmd.com)
I’ve been really loving Kale lately, it’s best after the first frost, which means it’s about to come right in to season! Yesterday I made Kale chips. The Kale leaves cook up really nicely and they satisfy that salty snack craving. Here is my Kale chip recipe for you to try and enjoy, and when you’re eating it think about HOW DAMN GOOD FOR YOU it is. And smile :)
- 10 kale leaves (on a stalk)
- 1 1/2 tbsp olive oil
- 1 tsp sea salt
- 1 tsp paprika
- 1/2 tsp ground coriander seeds
- 2/3 tsp ground cumin powder
- Preheat oven to 170C.
- Tear the leaves away from the stalks and cut into 2-3 cm pieces with scissors or tear with your hands.
- Wash and dry the leaves in a salad spinner or pat dry with some paper towel. You can also shake off the excess water before cutting the kale.
- Toss kale leaves with olive oil, spices & sea salt. Scatter in a large oven tray and bake for 15 minutes tossing them around every 5 minutes to prevent burning and to make sure they dry out and roast evenly on all sides. Depending on your oven and the amount of leaves you can fit in your tray, you might only need 12 minutes to roast the chips. You can also do them in two batches.
Another way to do the Kale is minus the spice, and half the olive oil - add a tablespoon of soy sauce to the mix and bake as instructed. This adds a really delish Japanese flavour!