This week I opted for a small veg box (less roots.) I was very keen to get hold of some Kale, to try out “Kale Chips” and it is in most boxes this week. I have read up on Kale Chips, a super-foods, health phenomenon from a few years back, and I was a bit dubious about the whole thing.
First of all they were hailed as a healthy alternative to chips – well, sorry, who are they trying to kid? They are not chips, they are cabbage leaves. Second of all, don’t tell me they are super healthy. They are strangely quite delicious, but what makes them so, along with the crunchiness is the oil and salt! I have eaten many a crispy seaweed from the Chinese takeaway (no more than deep fried cabbage with salt and sugar) but I never once thought of it as a healthy option. Having said that, you are still getting some of the nutritional benefits of one of the healthiest foods on the planet so it can’t be all bad!
Kale is low in calorie, high in fibre and has zero fat. Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of haemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more. Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease. Kale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers. Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders. Kale is great for cardiovascular support. Eating more kale can help lower cholesterol levels. Kale is high in Vitamin A. Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers. Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration. Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility.
Enough? So the final verdict is that apart from making my whole house smell of cabbage, they were surprisingly enjoyable and more nutritious than a chip!
1 bunch kale
1 tablespoon olive oil
1 teaspoon seasoned salt
Preheat an oven to 160 degrees C. Line a baking tray with parchment paper.Strip the leaves from the stalks of the Kale. If large, tear into pieces. Wash and thoroughly dry kale with a salad spinner. It is very important that the leaves are dry. Drizzle kale with olive oil and sprinkle with salt and lightly massage the oil into the leaves. Lay out on the tray with plenty of room. The leaves must not overlap.
Bake until golden brown all over, not burnt, 10 to 15 minutes. As with most things in the oven, you will find that the back and front of the tray cook quicker than the middle. Rearrange half way through to ensure even cooking. Eat straight away.