A fun way to get your greens
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Are you and your family eating dark green leafy vegetables like arugula, kale, spinach, mustard greens or romaine? They provide an excellent source of iron, calcium and many vitamins like Vitamin A, which is essential to vision and bone growth and Vitamin C, which supports your immune system and is an important antioxidant.
A traditional way to use greens is to make a salad or steam them. But you can also use a big green kale or romaine leaf in place of a tortilla in a wrap, add to a soup or stir-fry. I also like to sauté greens with a little olive oil and lots of chopped Ontario garlic and freshly ground pepper!
Maybe you need a fun way to add more greens to your diet. Here are two recipes to try this week. Kale chips are a great alternative to prepackaged snacks and very popular with all ages. Note: many dark green leafy vegetables (and some berries, beans, nuts and grains) are high in oxalates, which can crystallize and lead to stone formation in those prone to kidney or gall bladder stones. Use with caution if you have those conditions.
Kale Chips
- 1 bunch kale
- 2 tbsp pure virgin olive oil
- Sea salt
- Fresh ground black pepper
Kale Chips (party size)
- 2 bunches kale
- 1/4 cup pure virgin olive oil
- Sea salt
- Fresh ground black pepper
Optional Toppings: Chili, Smoked paprika, Cumin, Nutritional Yeast, Parmesan Cheese or spice of choice.
First wash the kale and dry it really well. I use a salad spinner and then dab it with paper towel to get it really dry.
Remove the tough stalks from each leaf and tear the leaf into bite size pieces.
Combine the kale with olive oil and salt and pepper in a large bowl. Use your hands to make sure everything is well coated. Add your optional seasoning now to taste and combine well.
Spread the kale out in a single layer on baking sheet lined with unbleached parchment paper. It is important not to overcrowd the pieces because they won’t crisp if you do.
Bake at 350 degrees for 10-15 minutes. Keep a close eye on them and pull them out of the oven right away if they are starting to get brown. Let cool for about ten minutes before removing from the sheet. Enjoy!
DRINK YOUR GREENS
Have you ever had your greens in a smoothie? Here’s an easy and delicious Pineapple-Kale Smoothie recipe from Caroline Dupont:
- 4 cups loosely packed chopped kale (stems removed)
- 1 1/2 cups chopped pineapple
- 1 banana
- juice of 1 orange + enough water for desired consistency
- 6 soft dates
Blend all ingredients until smooth – enjoy!