How to clean Kale's curly leaves

Step by Step on how to make healthy and delicious Kale Chips

Check out our Kale Chips segment on San Diego Channel 6 HERE

Who doesn’t love the crunch of a great chip? The fat and calories – not so much.  Here’s a way to make every bite count for the better. Watch us make barbecue-flavored veggie chips on San Diego Channel 6 HERE with super nutritious and vitamin packed kale and get our recipe below.  You’ll also learn more about this wondrous little green with the functional facts at the bottom of this post.

Recipe:

BBQ Kale Chips

Servings: 4
Prep Time: 10 Minutes
Cook Time: 15 Minutes

Ingredients:

• 3 Large Handfuls of Kale, washed with Eat Cleaner Fruit + Vegetable Wash
• 2 Tbsp Extra Virgin Olive Oil (EVOO)
• 1 Tsp Sea Salt
• 1/4 Tsp Smoked Paprika
• 1/4 Tsp Cayenne
• 1/4 Tsp Granulated Garlic

Process:

1. Preheat your oven to 350 Degrees F
2. Remove all of your Kale leaves from the stalk and wash well
3. Once they are all washed, dry them over and over again. They need to be bone dry to get the best results, if you have a salad spinner now is the time to use it if not you are going to be using lots and lots of paper towels
4. Place all of your dry Kale in a mixing bowl and coat with all of your EVOO
5. Once coated, use 1/2 Tsp of Sea Salt and sprinkle all over
6. Line a baking sheet with aluminum foil and place all of your Kale on the sheet
7. Place in the oven and bake for 12-15 Minutes, or until the chips are crispy, if you let them cook too long they will not taste good, don’t burn them so check them often after the 10 minute mark
8. Combine the paprika, garlic, and remaining sea salt in a small bowl and at the 10 minute mark, remove your Kale from the oven and sprinkle with this mixture
9. Place back in the oven and continue cooking until crispy.  Store in paper bags or parchment bags like these nifty ones from Paper Chef (http://www.paperchef.com/en/products/cooking_bags) to keep their consistency for up to a week.

Food 4 Thought about Kale

1. Queen of Greens: vegetable recognized for exceptional nutrient richness, health benefits, and delicious flavor.
2. One of the healthiest vegetables on the planet
3. Often used as garnish at restaurants, left uneaten and thrown away!
   1. Available in Curly, ornamental, or DINOSAUR varieties
   2. Related to cabbage, collards, broccoli and brussel sprouts
4. Nutritional Info
   1. 1 cup= 36 calories, 5 grams of fiber ( good for the digestive system/ cleansing), 15% pf daily requirement of calcium and vitamin B6.  Loaded with vitamin A, C, and 1020% of vitamin K (antioxidents
5. Health benefits:
   1. Cancer protection
      1. i.     Vitamin K Antioxidents associated with anti-cancer health benefits
      2. ii.     Reduce overall risk of developing, dying from cancer according to American Journal of Clinical Nutrition
      3. iii.     Also found in parsely, spinach, collard greens, and cheese
   2. Lowered cholesterol
      1. i.     High fiber content reduces blood cholesterol levels, risk of heart disease (especially when cooked instead of raw! Unlike most raw food diets!)
   3. Rich in eye-health
      1. i.     Promotes lutein and zeaxanthin compounds (move over carrots!)
   4. Helps with normal blood clotting and bone health
   5. Shop for it:
      1. i.     Look for firm, deeply colored leaves with hardy stems
      2. ii.     Smaller leaves are tender and mild in flavor
      3. iii.     Can be found in dark green, purple, and red colors
   6. Uses:
      1. i.     Kale chips
      2. ii.     Kale (not Spinach) Dip
      3. iii.     Salad, soup, casseroles
      4. iv.     Mean Green smoothies
      5. v.     USE KALE for your daily fix of 4-5 recommended servings of vegetables a day!