It’s true…kale has become one of the most talked about leafy greens within the last year, rightfully so, because of the incredible health benefits it contains.
Kale is a vegetable that is dynamic and can be eaten raw, steamed, cooked and even baked – which is my favorite! Kale is low in saturated fat, and very low in cholesterol. It is especially high in Vitamin K, Vitamin C and Vitamin A, providing you with at least 100% of your daily intake in just 1 cup of kale chips.
This past weekend I bought a HUGE bushel of kale from the local market and literally debated in my head what I should do with all of this kale. I am not a big fan of eating raw kale unless I put it in my smoothie so I decided to whip up some kale chips, which to my surprise were a huge hit so I wanted to share with you all how to make them and keep them in the house for an easy, healthy snack — a great alternative to potato chips too!
How to prepare Kale Chips:
• 1 head kale, washed and thoroughly dried
• 2 tablespoons olive oil
• Sea salt or garlic salt, for sprinkling
Preheat the oven to 300 degrees F.
Remove the ribs from the kale and cut into 1 1/2-inch pieces. Lay on a baking sheet and toss with the olive oil and salt. Bake until crisp, turning the leaves halfway through, about 20 minutes.
Variations include adding soy and sesame seeds OR adding a bit of parmesan cheese for a bit of a cheesy flavor.
Cheers to Mindful, Healthy Living!
Prep Time: 15 minutes
Cook Time: 10 minutes
Here’s what I will be making for dinner tonight, a recipe that is packed full of nutrients and tastes so delicious. It can be easily modified as well for those following a vegan diet. Makes a great entrée!
• 1 tablespoon olive oil (or other oil if you prefer)
• ½ onion, peeled and diced
• 2 garlic cloves, peeled and minced
• 1-2 egg(s), beaten (optional for vegan diet)
• ½ zucchini, diced*
• ½ cup of green peppers, diced*
• ½ cup of red peppers, diced*
• ½ cup of button mushrooms, sliced*
• 2 cups cooked long grain brown rice
• 3 tablespoons shoyu**
• 1/3 cup of water
• sea salt to taste
• ½ pound of chicken or tofu, chopped (optional for vegan diet)
• 2 scallions, minced
*You can use any array of vegetables you would like (other options that taste well are peas, broccoli, corn, etc).
** Shoyu is a dark brown soy sauce made from soybeans that have been naturally fermented; contains wheat. This can be found in most grocery stores.
Heat 1 tablespoon of olive oil and sauté onion and garlic for approximately 2-3 minutes. Add in remaining vegetables and cook for an additional 3-4 minutes. Add egg and mix until cooked. Add sea salt for taste. Add cooked rice, shoyu and water to pan mixture. Cover and steam for 3-4 minutes. Garnish with scallions.
Cheers to healthy cooking!
Omelets are an excellent way to incorporate vegetables in your morning meal. I use anything from tomatoes, spinach, mushrooms, green and red peppers, and maybe a tiny bit of cheese if your digestive system can handle it ;).
I typically do 1 full egg and 1 egg white to cut down on the saturated fat from the yolk. I then, chop up all my vegetables and place them in a small pan with a tsp. of olive oil and sauté for a few minutes. I whisk my eggs and the tiny bit of cheese mixture together and add to the veggie mix. Cook on medium to low until most of your egg mixture is not runny and then with a spatula flip over and cook ~1 min and then fold over like an omelet. Voila! Delicious and nutritious breakfast for any morning!
I also add some blueberries, which are an anti-inflammatory food for those of you who have autoimmune diseases and have some silent (internal) inflammation. Blueberries are good for my Hashimoto’s to reduce any internal inflammation. I also added a Food for Life, Gluten Free, english muffin. Why Gluten Free? Products that contain gluten can also have an inflammatory response, not to mention it can prevent your thyroid from producing thyroid hormone, something that I, having Hashimoto’s, wants to avoid as much as possible. Gluten free english muffins are perfect for breakfast and don’t make me feel bloated or weighed down and lethargic.
For more information regarding my story and Hashimoto’s, please visit here. Any questions regarding anti-inflammatory foods, please contact me at email@example.com . I would love to hear from you!
Good morning!! It’s a beautiful Saturday morning here in Hoboken, NJ. Woke up craving some fresh juice so I made some and drank most of it before I remembered to take the picture (it was that good). Thankfully, I remembered and was able to capture the last few sips for you all. 🙂
Apple Carrot Ginger Juice!
– Carrots are the richest plant source of vitamin A, contain high levels of beta-carotene and a good source of potassium.
– Apples contain antioxidants that help protect “good” cholesterol levels in the blood.
– Ginger root reduces nausea, pain and inflammation, and provides heartburn relief. It also aids digestion and may help to boost the body’s thermogenesis and metabolism.
If you are like me and love your Friday nights at home baking or cooking then you will like this recipe! It’s so easy, a bit of a healthier version of that chocolate chewy goodness from our childhood and even my boyfriend who can be somewhat picky at times really loved these! Great for kids too!
•2 cups organic quick-cooking rolled oats (gluten free if all natural)
•3/4 semi-sweet Cacao Chips (gluten free if you get the Ghirardelli or Sunspire brand)
•1 medium ripe banana (optional)
•1 tsp. vanilla extract (optional)
•2 Tlbs. organic raw honey (can get this at Trader Joes or other local health stores)
•2 Tlbs. of all natural peanut butter (can be found at most grocery stores)
•Fruit to pair it with (optional)
1. Mash ripe banana and mix in vanilla and honey.
2. Slowly melt the chocolate in the microwave (~2 mins). Stir until smooth and add in the peanut butter. Mix well.
3. Add chocolate mix to the banana mix and mix well. Add the rolled oats until they are all evenly coated.
4. Place a heaping tablespoon each into a non-stick, mini muffin pan. Press tops flat with a spoon and place in the fridge for about an hour to set.
5. Remove with a spoon when you are ready to indulge and add some fruit for color and taste if desired, yum!!
*Keep leftovers in the fridge for taste and freshness.
Yum!! Cheers to Mindful, Healthy Living