Make room for the new super green food, kale. Growing in popularity, kale is a tasty vegetable that offers great health benefits, tons of nutrients and loads of flavor. Kale belongs to the Brassica family: Cabbage, collards, broccoli and Brussels sprouts. But, this superstar veggie is loaded with nutrients and is easy to add to your diet.
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One cup of kale contains 35 calories, 5 grams of fiber, and 15 percent of the daily requirement of calcium. In addition, kale consists of vitamin B6, 40 percent of magnesium, 180 percent of vitamin A, 200 percent vitamin C, and 1,020 percent of vitamin K, according to Kathleen M Zelman, MPH, RD, LD.
Kale also helps boost eye-health, lowers cholesterol, and reduces the risk of heart disease. According to the American Journal of Clinical Nutrition, kale can also help prevent cancer.
So, how can you get kale into your diet besides adding it to a salad or sandwich? Why not make kale chips? They are easy to make, tasty and full of nutrients.
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- 1/2 tsp - Kosher Salt
- 1/4 tsp - Smoked Paprika
- 1/4 tsp - Granulated Garlic
- 3 Large Handfuls Lacinato Kale (tear into into shreds)
- 1 to 2 Tbsp - Extra Virgin Olive Oil
Preparing to Bake
Preheat the oven to 350 degrees. Line a baking sheet with aluminum foil. Combine the salt, smoked paprika and garlic into a small bowl.
Wash the Kale
Rinse the kale leaves, then dry them thoroughly. The leaves should be bone dry.
Oil the Kale
Put the kale leaves in a large bowl. Drizzle 1 tbsp of olive oil. Massage the oil into the leaves. Use your judgment; you might need more or less.
Bake the Chips
Arrange the kale onto the sheet, single layer. Bake until the leaves are crisp to the touch, but still dark green. Just a note: When they turn brown, they turn bitter. Check around 12-minutes to see if they need a minute or two more.
Remove them from the oven and sprinkle with the garlic, smoked paprika and salt. Let them cool for five minutes before you eat.
Pack them in little snack bags so you can take them on-the-go.
Recipe provided by Registered Dietitian and Tri Coach, Marni Sumbal, and Chef Sandy Dominquez from Culinary Institute of America.
More: How to Choose Healthy Snacks
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