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American Family Children's Hospital
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Recipe of the Month: Kale

Kale is a nutritional power house. This green leafy vegetable is low in calories and has zero fat. It is also high in vitamins A, C, and K. On top of that, kale is an excellent source of iron, calcium, and antioxidants.

 

So, how can we add a little bit of this "super-food" to our diet? This quick and easy way of enjoying kale is about as simple as can be:

 

Kale Crisps

 

Ingredients

  • One bunch of kale
  • 1 Tbsp canola or olive oil
  • 1 tsp black pepper, or more, if desired
  • Salt, to taste

Directions

 

Rinse kale. Completely dry kale before continuing (a salad spinner works well). Remove stems from the kale leaves, tear in one-inch pieces and place in a bowl.

 

Add olive oil and mix with kale pieces, using your hands. Spread kale on baking sheets, one layer thick. Sprinkle on pepper and salt, as desired.

 

Bake about 10 minutes at 350 degrees, moving the kale around the sheet so it bakes evenly. It is done when it is crisp, but not browned, and has taken on a forest green color.

 

Makes 4 servings

 

Nutritional Details

 

Per serving

Calories: 50

Fat: 3 gm

Saturated Fat: 0.5 gm

Carbohydrates: 6 gm

Sodium: 180 mg

Fiber: 2 gm

 

Kale Salads

 

For those who want a more complete recipe, how about getting all the goodness of kale in a salad? Check out this simple recipe and its variations from our colleagues in UW Health's Integrative Health Program.