Kale Krunchies

Kale has been in the limelight for the last couple of years. The latest kale fad are kale chips, which are fine, but I came up with something I can use more, which are kale krunchies, which I use as a condiment. Actually steaming or simmering kale is probably the most nutritious way, but not everyone likes the slightly bitter taste, which seems to dissipate when making chips.

Two of the varieties of kale. To see all of them, go to:

http://ecolocalizer.com/2012/03/25/delicious-nutritious-kale-photo-guide-to-different-varieties/

 

But first, some kudos for kale from The World’s Healthiest Foods (http://www.whfoods.com) and other Googled sources:

1. Steamed kale has risk lowering benefits for cancer and also cholesterol-lowering benefits. (My book I am reading on cholesterol myths might cancel out this benefit.)

2. Kale helps in supporting the body’s detoxification system.

3. Kale has flavonoids* that combine both anti-inflammatory and anti-oxidant benefits.45 different

* A large family of compounds synthesized by plants (Linus Pauling Inst.)

4. Kale is a good source of vitamins A, C and especially K, as well as fiber and manganese and has other nutrients in lesser amounts. Different websites gives varying amounts of the nutrients, so you may want to clip and compare yourself.  However, it is considered a very healthful addition to your diet.

NOTE: Given that steamed kale is the healthiest, this recipe may not be as high in nutrients as the steamed version, but it is a way to put more kale in your kitchen dishes. I think I baked mine a little too long the second time I made these, so keep the temperature fairly low (300-350 degrees) and bake about 10-15 minutes and then check for desired crunch, baking longer if needed. I think this is a trial & error recipe because there are many kinds of kale that may bake differently. I used a curly kale first and the dragon kale next, which I think is the photo above on the right. Any kind of kale should work.

The recipe doesn’t require much, so here it is visually with captions:

Wash 2 or 3 leaves of kale and remove leaves from stem, which you can compost or discard.  Tear the kale into bite-sized pieces, rinse and leave some of the water on. Place on an ungreased cookie sheet.

 

Place on an ungreased cookie sheet in a pre-heated 300-350 degree oven and bake 10-15 minutes. Remove before the leaves turn dark. You can also sprinkle on dried herbs as in the photo below.

Allow the kale to cool.

 

Then rub the leaves between your fingers to desired consistency. Place in a jar and sprinkle on your dishes.

 

Happy St. Patrick’s Day. Don’t just wear green. Eat your greens, as well!



 

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