Busy weekend and I'm happy to finally be home relaxing and cooking up some goodness. First thing I made when I walked in the door was Giada De Laurentiis' easy beet, arugula and goat cheese salad...pure bliss. Of course, its only easy when you have all the ingredients on hand. More on a well-stocked kitchen in another post. What I want to write about though is the second dish I made this afternoon: kale chips. Easy, undeniably nutritious and delicious!
Albert's green thumb has yielded a very generous plant this year. It's a warm day so soup, in which kale is a great addition, really isn't an option. Hence, kale chips. But what is all the buzz around kale? Kale is considered a “superfood” because it's so nutritionally dense and full of antioxidants (vitamins A, C, K and flavonoids), anti-inflammatory nutrients (vitamin K and omega-3 fatty acids), and anti-cancer nutrients (vitamin K and glucosinolates - compounds responsible for the bitterness in greens).
In addition, one cup of chopped kale contains 33 calories and 20% of the RDA (Recommended Daily Allowance) of dietary fiber, 9% of the daily value of calcium, 71% of vitamin C, 98% of vitamin A, and a whopping 1180% of vitamin K*. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus. Pretty exceptional! (All those stats came from the website Worlds Healthiest Foods - cheesy title, great resource)
You can buy a $5 a package of kale chips from a health food store, but a $2 bushel will easily yield three times as many chips. Of course growing the kale is most economical. If you have an hour on your hands, homemade kale chips are king. The simplest recipes call for just olive oil, salt and pepper. I prefer mine rich with roasty tahini. Any nut butter works, actually. Here you go, my Tangy Tahini kale chips, adapted from Savory Simple's Spicy Tahini Kale Chips. Enjoy!
Tangy Tahini Kale Chips
1 large bunch of kale, inner ribs removed (lacinato kale aka "dinorsaur" kale is my favorie)
Juice from 1/2 lemon
4 cloves garlic chopped (more or less, to your preference)
1 Tbsp extra virgin olive oil (I used homemade chili oil, its easy to make your own!)
2 heaping Tbsps tahini
1/2 tsp honey
Generous sprinklings of crushed red pepper flakes, salt and pepper
Preheat the oven to 200 degrees F (or plug in your dehydrator). Line 2 baking sheets with foil or parchment. Wash and thoroughly dry the kale, then remove the leaves from the tough inner stem. Slice or rip into large pieces. In a small bowl, whisk together the remaining ingredients. Toss in Kale and mix with your hands. Spread the chips in a single layer on the baking sheets or in the dehydrator. The dehydrator should take approximately 8 hours. The oven will take less than an hour (start checking on them after 30 minutes). They're ready when the seasonings are completely dry and the kale is crispy.
*Eating a diet rich in the powerful antioxidant vitamin K can reduce the overall risk of developing or dying from cancer, according to a study in the American Journal of Clinical Nutrition. Vitamin K is abundant in kale but also found in parsley, spinach, collard greens, and broccoli.
Hello and welcome! My name is Andrea Notch Mayzeles. I am a Certified Health Education Specialist, Mom, and Master of Public Health dedicated to the path of well-being. As a wellness professional I am committed to continued learning and am here to share research, recipes and musings on health, psychology, personal development, and parenting. I hope you enjoy!