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I’ve been eyeing kale chips for the last two years and yesterday I finally decided to make my own. The first time I tried a kale chip was at Whole Foods. On the weekends they have food stations placed throughout the store and on one occasion they were touting baked kale chips. Being the inquisitive type, I had to try one and to my surprise, I liked it. I had heard they were the new health food craze. Not only is this super food affordable and tasty, it’s downright nutritional! Click here to view 8 health benefits of kale. It takes little effort to make and dressed with olive oil, sea salt and lime they won’t last long.
bunch of kale leaves
1. Preheat oven to 350f (180f).
2. Wash kales leaves and dry with paper towel. Cut thick stem away from kale (this is nasty to bite into).
3. Cut leaves according to your liking. In a bowl toss kale with a splash of olive oil and a sprinkling of salt.
4. Arrange on a lined baking sheet in one layer. Squeeze lime juice over kale and bake 15 minutes.
The Culinary Chase’s Note: Keep an eye on the kale once 10 minutes has passed as it can quickly turn from a bright green to brown. Try other seasonings such as curry powder, cayenne pepper, lemon or lime zest, smoked paprika, garlic powder, cumin, grated Parmesan just to name a few. Enjoy!
For the love of kale! I can’t seem to get enough of this green veggie. This queen of greens is super nutrient rich with an excellent source of vitamins A, C, and K. Keep in mind, though, that flash cooking helps kale to preserve its nutrients. Spaghetti squash has been around for years. I’ve used it with lemon and pistachio, and in a casserole. Spaghetti squash, like the name infers, gives you spaghetti-like strands when cooked. You can use it as a substitute for practically any pasta dishes. I’ve even seen it used in mac ‘n cheese! This recipe is a winner…two hands down, no doubt about it!
Serves 2 to 4
adapted from Simply Recipes
3 lb. spaghetti squash
3/4 lb. sausage (small chunks removed from casing)
1/2 cup minced red onion
3 cloves garlic, minced
2 cups chopped kale (cut away thick spine and discard)
1 cup (or more) grated Parmesan cheese
1 tablespoon oregano
sea salt and freshly ground black pepper
1. Preheat oven to 375°f. To prepare the squash, cut in half lengthways and scoop out seeds with a spoon. Smear olive oil on each half and then season with salt and pepper. Place, cut side down, on a baking tray and roast 35 minutes. Remove from oven, turn squash halves upside right and fluff with a fork.
2. In a large sauté pan, heat 3 tablespoons olive oil over medium heat. Add the onions and cook until soft, about a couple of minutes. Then add sausage and oregano and cook until sausage starts to brown. At this point add the kale and stir until the kale wilts. Add garlic and cook for a minute more.
3. Add spaghetti squash strands to the pan; stir to combine. Once heated through add the Parmesan. Serve immediately.
The Culinary Chase’s Note: If you don’t have time to roast the spaghetti squash in the oven you can place it, cut side down, in the microwave (10 to 12 minutes). Just remember to poke the skin with a fork. Add chili flakes for added heat or chose a spicy Italian sausage. Enjoy!
I have to admit I first used kale last year. I guess I’m a bit late on the kale bandwagon. The “queen of greens” has been gaining in popularity for a few years. It’s in the same family as cabbage, broccoli, Brussels spouts and collards. Because of kale’s anti-oxidant health benefits it has been studied extensively in cancer research. Adding kale to your diet on a regular basis may provide health benefits including cancer protection and lowered cholesterol. An easy meal ready in less than 15 minutes!
kale, leaves washed and cut away from spine
navel orange, peeled and segmented
sea salt and freshly ground black pepper
1 tablespoon olive oil
Chop kale leaves. In a pan over medium heat add olive oil. Add chopped kale and sauté until just wilted (soft). Remove from pan and place in a bowl. Add orange segments – you may need to cut in half if too large – and toss. Season with salt and pepper.
The Culinary Chase’s Note: Sautéing the kale allows the body to better absorb its nutrients. When segmenting the orange, do so over a bowl to catch the juices and use this to add to the salad. Citrus juice splashed over vegetables also help with vitamin and mineral absorption. Enjoy!
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