Who loves Kale? Me!

I love Kale:

If you’re reading my blogs you can probably guess how much I love Kale!  I can’t get enough of it. It’s healthy and easy to cook.  There are so many different ways to cook it or not cook it! Kale to me is like spinach is to Popeye The Sailor Man.  It’s my energy source and I can’t get enough of it!  Here are a few of this weeks recipes for Kale!

Ali in the Valley

Photo by: Ali

Baked Kale Chips:

Our kids eat this like it’s going out of style…actually it’s our potato chip. I bake a bunch of it then put it in the kids lunch bags for them to take to school for snack. One bag of Kale at Trader Joe’s is $1.99!


Crispy Baked Kale Chips:

Ingredients:

1 bunch kale or 1 bag of kale Cooking spray 1 teaspoon sea salt

Directions:

Preheat the oven to 350°F. Coat baking sheet with cooking spray.

De-stem the kale leaves and tear them into smaller, 2-inch pieces. Lay them flat on baking sheet in a single layer and spray lightly with cooking oil. Sprinkle with salt.

Bake for 10—15 minutes, turning at least once, until the edges are browned and crispy, but not burnt. Remove from oven and cool for one minute. Serve immediately or store in bag for up to two days for freshness.


Kale with Ground Turkey and Tomatoes Goulash:

Ingredients:

Olive oil 1 cup chopped yellow onion 1 can of diced tomatoes 2 cloves garlic, minced Kosher salt and pepper to taste 1 lb ground turkey 1 teaspoon seasoning salt or chipotle powder or chili powder (or to taste) 1 Bag of kale or a bunch of loose kale 4 large eggs

Directions:

Heat 2 Tbsp olive oil in a large skillet on medium high heat. Add the chopped onions and cook until onions are softened, a couple minutes. Add the garlic and cook 30 seconds more. Push the vegetables to the edge of the pan. Add one or two more tablespoons of oil to coat the empty part of the pan. Add the ground turkey to the pan, once the turkey meat is cooked through about 7 minutes. Season with seasoning salt and chipotle or chili powder. Add Kale and vegetable stock, cover with a lid and let the kale cook for 5 minutes until wilted. Add the can of diced tomatoes, cook for another 5 minutes.  Make 4 spaces in the dish so that the egg will touch the bottom part of the skillet. Then crack an egg in each space.  Season the dish again with salt and pepper, cover with lid for 5 to 7 minutes until the eggs are cooked throughly.  Serve immediately! Yum!

The Truth About Kale

By Kathleen M. Zelman, MPH, RD, LD WebMD Expert Column

Move over Popeye and make room for the “queen of greens,” kale. Gaining in popularity, kale is an amazing vegetable being recognized for its exceptional nutrient richness, health benefits, and delicious flavor.

Eating a variety of natural, unprocessed vegetables can do wonders for your health, but choosing super-nutritious kale on a regular basis may provide significant health benefits, including cancer protection and lowered cholesterol.

Kale, also known as borecole, is one of the healthiest vegetables on the planet. A leafy green, kale is available in curly, ornamental, or dinosaur varieties. It belongs to the Brassica family that includes cruciferous vegetables such as cabbage, collards, broccoli, and Brussels sprouts.

What makes kale so exceptional? Here is why it’s a superstar vegetable — and ways to work it into your diet.

Kale is a Nutritional Powerhouse

One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.

Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K — and sulphur-containing phytonutrients.

Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds.

Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw.

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