July 27, 2009
Roasted Crispy Kale – A Superfood for the Whole Family
Green vegetables are the foods most missing in our diets. Learning to cook and eat greens is essential to creating health. Nutritionally, leafy greens like kale are very high in calcium, magnesium, iron, potassium, phosphorus, zinc, and vitamins A, C, E and K. They are full of fiber, folic acid, chlorophyll and many other micronutrients and phyto-chemicals.
This is a very easy way to prepare kale and great for introducing it to someone who is not a big vegetable eater (and of course, children). Prepared in this manner it can be eaten plain as a side dish, over a grain, in a salad, or as a snack like chips.
Shopping Tips: Look for kale with firm, deeply-colored leaves and moist, hardy stems. Leaves should look fresh and be free of browning, yellowing or small holes. Heads with smaller-sized leaves may be more tender and have a milder flavor.
Preparation: Cut off stem, and wash leaves thoroughly. Cut the leaves into bite-size pieces.
If your oven doesn’t have a timer, you might want to use an egg timer. This recipe has to be watched carefully to prevent burning.
Roasted Crispy Kale
Ingredients:
1 bunch of kale
About a 1/2 to 1 tablespoon of olive oil
Sea salt (or spice such as curry or cumin if preferred)
Instructions:
1) Preheat oven to 375 degrees.
2) Spread bite-size pieces of kale out on cookie sheet (you may need two depending on size of head)
3) Pour a little olive oil over leaves (use a ½ to 1 whole tablespoon per sheet).
4) Add a little salt or seasoning if desired
5) Use hands to toss kale to spread oil evenly over leaves.
6) Bake for 5 minutes until pieces on the edge start to turn a bit brown. Watch carefully as leaves can burn quickly.
7) Remove and toss the pieces around, then return to oven and bake another 5 minutes.
Remove and serve.
Beth Baldino, MSW, CHHC, Health Counselor, www.consciouswellness.net, beth@consciouswellness.net, (973)979-6951
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