Kale, a cruciferous vegetable and member of the cabbage family, is one of the healthiest vegetables around. It is not only rich in calcium, but it contains more than 45 different flavonoids and is a good source of B6, magnesium, vitamins A, C and K as well as copper, potassium, manganese and phosphorus. One cup of kale has 36 calories and 5 grams of fiber.
Kale is delicious sautéed, steamed or added to soups, but it’s also become a popular replacement for chips. Registered dietician Kim Beavers (see “Three Things” on page 42) offers this quick and delicious method for making crunchy, healthy Baked Kale Chips.
Preheat the oven to 300 degrees and line a rimmed baking sheet with parchment paper. Wash and dry one bunch of kale and tear it into small pieces, removing and discarding the tough stems. Toss the kale with 2 teaspoons olive oil, 1 teaspoon toasted sesame oil and 1 teaspoon reduced-sodium soy sauce. Spread in a single layer on the baking sheet, sprinkle with 1 tablespoon sesame seeds and spray with vegetable cooking spray. Bake for 20-30 minutes, until the edges are browned but not burned. One-quarter of the batch is 70 calories and contains 4 grams of fat.