Before this week, though I’d had kale before, I was never “clued in” to how nutritious, delicious and easy to prepare it really is. But the other day, Jon Nourse, whose family has owned and operated Nourse Farm in Westborough, Massachusetts since 1722 said kale, with it’s high beta-carotene content, is one of the best eye health vegetables and that it’s actually very easy to prepare.
I checked out kale’s nutritional value at one of my favorite food nutrition sites, The World’s Healthiest Foods (http://www.whfoods.org). According to the site, among other benefits, including its eye healthy high beta-carotene content, kale is rich in cholesterol fighting as well as anti-inflammatory and antioxidant properties. For more details written in plain English, just click this link to the WHF page about kale.
Regarding preparation, Jon mentioned, and I’d heard from others, that baking the leaves for 10-12 minutes is one of the easiest and most flavorful ways to prepare kale. Some even substitute baked kale for potato chips. I got some freshly picked kale from Jon’s farm and baked it as recommended from a few recipes I found online (with a minor tweak – I used garlic salt instead of regular salt for a little added flavor, which I highly recommend). Right after baking, I had some of the leaves fresh out of the oven. Excellent – crispy and chewy and fully flavorful. My kids had some a little while later and loved it.
Great nutrition, easy to prepare and family-pleasing flavor: man, that’s a dead-on hit!
Here’s what you’ll need to make baked kale chips. Just click this link for a complete, easy to follow step-by-step picture book recipe.
Preparation Time: 5-10 minutes
Total Cooking Time: 10-15 minutes
Ingredients (for 2-4)
- 1 Bunch Fresh Kale
- 2 Tablespoons Olive or Vegetable Oil
- Dash of Salt or Garlic Salt
- Ground Black Pepper
- Baking Pan
- Potholder or Folded Dishtowel