Kale Chips
1-2 big bunches of Kale
1Tbsp apple cider vinegar
1Tbsp olive oilcoarse salt to taste
Cayenne pepper optional
Wash and take stems of kale and place in a large bowl. Add oil, vinegar and spices and toss to coat. Spread on a baking sheet and Bake on 350 degrees for 10 min until crispy.
For those of you who only use kale as a decoration or look at a bunch of the leafy green and wonder what to do with it, this is a great place to start. Kale provides more nutritional value for fewer calories than almost any other food around. Kale has been shown in studies to lessent he occurrence of some cancers, exactly how kale's sulfur-containing phytonutrients prevent cancer is not yet fully understood, but several researchers point to the ability of its glucosinolates and cysteine sulfoxides to activate detoxifing enzymes in the liver that help neutralize potentially carcinogenic substances. Human population as well as animal studies consistently show that diets high in cruciferous vegetables, such as kale, are associated with lower incidence of a variety of cancers, including lung, colon, breast and ovarian cancer.
In addition to its unique organosulfur compounds, kale is well known for its carotenoids, especially lutein and zeaxanthin. These carotenoids act like sunglass filters and prevent damage to the eyes from excessive exposure to ultraviolet light. Studies have shown the protective effect of these nutrients against the risk of cataracts, where increased eye cloudiness leads to blurred vision. In one study, people who had a diet history of eating lutein-rich foods like kale had a 50% lower risk for new cataracts.
Kale is an excellent source of vitamin C-just one cup of this cooked vegetable supplies 88.8% of the daily value for vitamin C. That same cup of kale will also provide you with 27.0% of the day's needs for manganese. This trace mineral helps produce energy from protein and carbohydrates, and is involved in the synthesis of fatty acids that are important for a healthy nervous system and in the production of cholesterol that is used by the body to produce sex hormones. Kale's health benefits continue with its fiber; a cup of kale provides 10.4% of the daily value for fiber, which has been shown to reduce high cholesterol levels thus helping to prevent atherosclerosis. Fiber can also help out by keeping blood sugar levels under control, so kale is an excellent vegetable for people with diabetes