Kale Chips

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Kale is the QUEEN of healthy greens. Loaded with vitamins and minerals,  it is one of the most nutrient dense foods on the planet. In particular, kale is very high in antioxidants Vitamin A, Vitamin C, Vitamin K;  in addition to minerals iron, calcium, and manganese.  Not only is this leafy green chalked full of antioxidants, but even has omega-3 fatty acids to help fight inflammation! One cup offers 5 grams of fiber and only 36 calories.

Crispy Baked Kale Chips

Ingredients:

  • 3 cups chopped kale
  • 1 Tablespoon extra virgin olive oil (or 1 even coat of olive oil spray)
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon garlic or onion powder

Directions:

  1. Preheat oven to 275 degrees F.
  2. Using a knife, cut a kale bunch  (already washed & dried) into smaller bite size pieces. You may also use  a bag of already precut kale.
  3. Lay a sheet of parchment paper on a rimmed baking sheet.
  4. Spread kale into a single layer on the baking sheet.
  5. Drizzle olive oil (or  use olive oil spray, such as Trader Joe’s), and sprinkle with sea salt and other seasoning.
  6. Bake for 10 minutes, then turn tray. Bake for an additional 10 minutes. Watch carefully as to not allow kale to burn.
  7. Let cool 3 minutes and enjoy!

Be sure to enjoy these kale chips within 24 hours as they lose crispiness quickly!

 

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5 Ways to Protect Your Heart

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  1. Limit sugar and processed carbohydrates.  Sugar and processed carbohydrates cause inflammation in the body   which is at the root of heart disease.
  2. Replace inflammatory oils with healthy oils. Vegetable oil, corn oil, soybean oil, canola oil, safflower oil and trans fat such as hydrogenated oils and margarine are inflammatory. Instead, choose olive oil, sesame oil, coconut oil and even grass-fed butter for cooking.
  3. Incorporate more fish into your diet. Fish are rich in heart protecting omega-3 fatty acids which help reduce inflammation. Choose fish such as wild salmon, tuna, herring, mackerel and sardines. Aim to eat fish 2-3 times a week.
  4. Include a variety of fruits and vegetables in diet. Fruits and vegetables contain fiber, vitamins, minerals and  antioxidants that protect the heart. Aim for at least 5 servings of fruits and vegetables per day.
  5. Get your heart pumping! Incorporate regular exercise.  Not being physically active is a risk factor for heart disease.  Regular physical activity can help raise HDL (good) cholesterol levels.You should aim to be physically active for 30  minutes on most days.