Tag Archives: greens

Kale Chips

17 Tuesday Sep 2013

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“Eww…kale!” you may say. Do not be fooled by this dark green, curly, spiky leaf! Kale is delicious. Even the most veggie-hating, meat munching person loves a nice big bag of salty, fatty potato chips; well, kale is the new potato! I make my kale chips by placing one cup of sliced kale leaves in a large mixing bowl. Drizzle some extra virgin olive oil over the leaves and add some garlic salt on top. Toss the leaves to spread the oil and salt evenly. Place on a baking tray in the oven at 350° for 20 minutes. 

kale, kale chips, garlic salt, olive oil
Sliced, seasoned kale ready to be baked

kale, kale chips, garlic salt, olive oil, healthy snack
Arrange the kale evenly on the baking tray

Seriously, these kale chips will fool you. They crisp very nicely and they taste amazingly fresh. I naturally love the taste of green veggies, but even for the picky eater, baked kale with salt and oil is an incredible treat. At Trader Joe’s, a huge bag of Organic Tuscan Kale runs about $2.28 and will yield 4 servings kale chips. I challenge you to find a bag of potato chips that will nourish you and satisfy your snack craving for only $0.57. It is pre-sliced and very convenient for kale chips. You could also buy a head of kale and slice it yourself. 

Did you know?

Kale is marvelous. Grouped with other green vegetables like broccoli, cauliflower, collard greens, and brussels sprouts, kale is jam packed with vitamins and minerals. High in beta carotene, vitamins C and K, and calcium, kale also contains 2 grams of protein and dietary fiber per 1 cup serving. The anti-cancer properties of kale are simply mind-blowing. Indole-3-carbinol encourages DNA repair in cells and blocks the growth of cancer cells. Steaming kale actually increases the bile acid binding properties that lower cholesterol and decrease the absorption of fat. Baking kale actually alters a chemical in the green that affects the thyroid; people with hyperthyroidism can eat kale chips without a worry that their condition will be affected.

Put down the store bought, greasy, fried potato chips. Make your own delectable, healthy chip alternative with kale! 

Veggies!

16 Monday Sep 2013

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To my surprise, my fabulous boyfriend made me an amazing veggie dinner! Green veggies, steamed and sautéed to perfection make up the entrée. A colorful collection of spinach and peppers comprise the perfect pre-dinner salad.

Salad ingredients:

  • 1 handful baby spinach     ($0.12)
  • 3 tsp. strips red pepper    ($0.19)
  • 2 tsp. sliced red onion      ($0.06)
  • 2 tsp. sliced tomato         ($0.14)
  • 3 slices cucumber            ($0.15)
  • 1 tsp. balsamic vinegar   ($0.22)

Entrée ingredients:

  • 1 cup brussels sprouts   ($1.49)
  • 1 cup broccoli                  ($0.24)
  • 1 tsp. garlic salt

Preparation:

Layer the salad veggies in a bowl. Drizzle some balsamic vinegar over the top and enjoy. Bring a medium saucepan halfway full with water to a simmer. Add the greens and some olive oil. Cover and simmer until the veggies are tender. For softer veggies, simmer longer. Top the greens with some garlic salt and enjoy! This super-colored, super-flavored meal will only cost $2.61, but will have your whole body quiver in delicious nutrients. 

spinach, tomato, red onion, cucumber, red pepper, balsamic vinegar, salad, vegan
Balsamic vinegar over fresh vegetables
broccoli, brussels sprouts, garlic salt, steamed, vegan
Seasoned, steamed green veggies!

Did you know?

Balsamic vinegar has been a tradition in Italy since the Middle Ages. In Modena and Reggio Emilia, it was originally made from cooking white Trebbiano grapes down to a concentrate and left to ferment for a minimum of 12 years. The slow-aging process takes place in wooden casks to intensify the flavors. There are three classifications on balsmaic vinegar:
  • Authentic traditional artisan balsamic vinegar, the only kind that may legally be described as Aceto Balsamico Tradizionale in the EU.
  • Commercial grade balsamic vinegars produced on an industrial scale.
  • Condimento grade products, which are often a mix of the two above.
If a balsamic has been aged 12 years, it earns a red label. For a silver label, it must age for 18 years. The highest gold label is only earned for balsamics aging for 25 years. Common woods for the aging casks include chestnut, acacia, cherry, oak, mulberry, and ash. Traditional balsamic vinegar is thick, dark brown, rich, and referred to as mosto cotto. Balsamic vinegar can be used in marinades, sauces, reductions, dips, and salad dressings. Enough about balsamic vinegar; where can you obtain this savory sauce? 

Home to Asheville, North Carolina, the Tree and Vine is a developing olive oil and balsamic shop that is independently owned and operated. They put a location on Union Avenue in Downtown Knoxville. These two locations have a vast selection of oils and balsamics available to taste before you purchase. If you bring your used bottle, they will give you a discount for recycling. They even have a bath and body line. This amazing local shop even offers a bacon flavored olive oil for the bacon-loving Southern American. (I tried it because it is actually vegan.) Their most popular balsamic is aged 18 years Chestnut, Juniper, Hickory and Oak casks. The Italians drizzle it on fresh fruit, cheese, cured meats, and even ice cream. Indulge in the traditional Italian flavor of balsamic vinegar to spice up any salad, sauce or entrée.