Dining with the Doc: Indian Spiced Eggplant (Baingan Bharta)

I’ve been getting a lot of requests for Indian recipes so I thought I would give it a go with my version of a very traditional Indian dish, baingan bartha. Baingan bharta is an eggplant dish that’s a staple on most Indian restaurant menus. I love eggplant but I find that many eggplant recipes call for deep-frying and it tends to soak up a lot of oil when it cooks. I really like this recipe because it involves roasting the eggplant at a high temperature in the oven instead of frying it. The roasting process eliminates a lot of oil which makes it much healthier and it also imparts the eggplant with a delicious smoky flavor.


If you’ve ever been intimidated by Indian recipes or have yet to try one, you may want to start with this dish as it is a relatively simple Indian dish. Simply pop the eggplant in the oven and while it's roasting, you can prep and chop your other vegetables and spices to save time. Many traditional recipes call for grilling the eggplant over a direct flame but that involves constantly turning it to ensure even cooking so I prefer the oven method. There are a handful of herbs and spices in this dish including cilantro, ginger, garlic, cumin, turmeric and garam masala. Garam masala is a blend of dried spices that is commonly used in Indian cooking. There are probably as many different varieties of garam masala as there are Indian cooks but most of them contain a mixture of spices that include peppercorns, cloves, cumin, coriander, and cardamom. All of these spices can be found in specialty grocery stores and Indian markets.  They are also starting to pop up more frequently in traditional grocery stores in the spice aisle.

The good news is that once you have all of these spices, you can make just about any Indian dish.  Spices are a great way to add a lot of flavor to a dish without adding calories.  I like to grate my ginger and garlic with a Microplane zester/grater because I don’t like big chunks of those aromatics in the dish. If you don’t have one, you can puree them in a mini food processor with a little water, or just chop them as finely as you can. You can also buy prepared ginger garlic paste at Indian markets.


I have to admit that I got some help from my mom with this recipe- after all, she is a terrific vegetarian cook. But to make it my own, I made two main changes from her version. First, I added tomatoes to the dish for depth of flavor- although many versions of the traditional dish use tomatoes, my mom makes hers without them.  Second, I added peas for a pop of color and texture. Hopefully I made her proud!

Indian Roasted Eggplant (Baingan Bharta)
Makes 4 servings


2 medium eggplants, about 2 lbs. total
2 tablespoons canola oil
1-¼ teaspoons cumin seeds
1 medium onion, finely chopped
1 tablespoon grated ginger
2 teaspoons grated garlic
½-1 jalapeno pepper, seeded and minced (depending on how spicy you want it)
2 plum tomatoes, finely chopped
½ teaspoon turmeric
½ teaspoon garam masala* (optional)
1 ½ teaspoons kosher salt
½ cup frozen peas
¼ cup cilantro, chopped


Preheat oven to 400 degrees F. Prick the eggplants all over with a fork. Place them on a foil-lined baking sheet and roast in the oven until the skin is wrinkled and the flesh is soft, 40-50 minutes.

Roasted eggplant

Remove the eggplant from the oven and cool. Once cool, peel off the skin and discard. Chop the eggplant flesh and set aside.

Chopped eggplant

Heat the oil in a large skillet over medium heat. Add the cumin seeds, which will start to sputter when they hit the oil. After a few seconds, add the onion. Cook, stirring occasionally, until the onions are translucent. Add the ginger, garlic and pepper and cook another minute until fragrant. Stir in the tomatoes, turmeric, garam masala and salt and cook until tomatoes start to soften, 4-5 minutes. If the mixture gets too dry, add a tablespoon of water.

Add the chopped eggplant with any juices to the spice mixture and stir to combine well. Stir in the peas, then cover and cook another 6-7 minutes until the flavors are melded and peas are heated through. Adjust seasoning to taste. Stir in the cilantro just before serving.

Serve with Indian naan bread or basmati rice (I like brown basmati rice) and Greek yogurt. The tanginess of the yogurt nicely balances the smoky flavor of the eggplant.

Indian Spiced Eggplant (Baingan Bharta)

* Garam masala is a blend of dried spices commonly used in Indian cooking. Most varieties contain a mixture of spices that includes peppercorns, cloves, cumin, coriander, and cardamom.

Recipe Resuscitation: Apple Cranberry Crisp

The holiday season is usually filled with calorie-laden sweets but you don't have to sacrifice flavor to make a lighter, nutritious dessert that your whole family will love. Traditional fruit crisps (or crumbles as they're called in the UK) are relatively simple to make and they're a great way to take advantage of fruit that's in season.


Fruit crisps are hard to resist- who doesn't love a dessert of warm baked fruit topped with a crumbly, streusel-like topping? The problem is that most fruit crisps are loaded with sugar and have a lot of saturated fat from butter- many recipes call for a half cup of butter in the crumbly topping!  So I set out to perform a recipe resuscitation- create a lighter, healthier version of a traditional crisp that would be better for you and still be delicious enough to devour. Here are the reasons why my recipe for Apple Cranberry Crisp is better for you than most others:

1. White whole wheat flour instead of all-purpose flour.   It's no secret that whole grain products such as whole wheat flour are better for you than refined grain products such as all-purpose flour, white bread and white pasta.  In fact, the 2010 USDA Dietary Guidelines for Americans recommend that at least half of all the grains you consume should be whole grains.¹ Whole grains have high amounts of fiber, vitamins, minerals and antioxidants. Refined grains, on the other hand, are milled, a process that strips away the most nutritious parts of the grain.  The refining process results in a product with a lighter texture and longer shelf life but significantly less fiber and nutrients.

So what is white whole wheat flour?  It's a whole grain product that has all of the nutritional benefits of traditional whole wheat but with a lighter color and milder taste.  Most whole wheat products in this country are made from red wheat but white whole wheat flour is milled from milder white wheat. While many other countries like Australia have been principally growing white wheat for many decades, the US only started growing it in the 1970s and 1980s. White wheat is lighter in color and does not contain the strongly-flavored phenolic compounds that are in red wheat that give it a slightly bitter taste.  White whole wheat flour also bakes lighter in texture than traditional whole wheat products.   Basically, it has all of the same nutritional benefits as traditional whole wheat flour but looks and tastes more like all-purpose flour- a great way to incorporate healthy whole grains into your diet!

2. Higher fruit to topping ratio. Apples are great for you so pile them in!  Apples and cranberries are both fat and cholesterol-free and provide fiber, Vitamin C and other antioxidants.  Apples are also a good source of B-complex vitamins and contain several minerals like potassium,magnesium and calcium.  To get an even greater nutritional benefit, leave the skin on.

3. A lot less sugar.  This dessert is all about the fruit so let it shine.  I find that many fruit crisp recipes use too much sugar in the filling.  If you use fruit in its peak season, like apples at this time of year, you won't need to add too much additional sugar.  And incorporating dried cranberries adds natural sweetness. Also, I use maple syrup in my recipe instead of refined sugar.  Although maple syrup is still a sugar, because it is unrefined it has more minerals and antioxidants than refined sugar.²  Plus, it adds a nice rich flavor.

4. A lot less butter. Some traditional crisp recipes call for enormous amounts of butter but you can still have a crumbly topping while slashing calories and saturated fat. In my recipe, I cut down the amount of butter to 2 tablespoons and mix in 2 tablespoons of canola oil.  Canola oil is still a fat but I'm replacing the saturated fat found in butter with heart healthy polyunsaturated fats.

5. Heart healthy walnuts.  Using chopped walnuts in the topping adds a rich nutty flavor as well as providing heart healthy fats, protein, fiber and other nutrients.  To learn all about the nutritional benefits of nuts, see my  post from 12/14/11.

So this holiday season, serve my nutritious Apple Cranberry Crisp at your dinner table. Not only will your guests love it, your house will smell wonderful while it bakes in the oven!  If you can’t find white whole wheat flour (which can be found at specialty food stores such as Whole Foods), try substituting a mixture of all-purpose and whole wheat flour. Also, be careful when you’re buying dried cranberries as many brands have a lot of added sugar.  Although they pack a nutritional punch, they are relatively high in calories so eat them in moderation.

 
 
Apple Cranberry Crisp
Makes 12 servings


Filling:
3 lbs. (5-6) baking apples such as Fuji, Honey Crisp, Jonagold or Granny Smith, peeled and diced into 1/2-inch pieces (about 9 cups diced)
3/4 cup natural dried cranberries
1/3 cup pure maple syrup
2 tablespoons fresh lemon juice
1 teaspoon vanilla extract
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
3 tablespoons white whole wheat flour

Topping:
1/2 cup white whole wheat flour
1/3 cup old-fashioned rolled oats
1/4 cup light brown sugar (lightly packed)
1/4 cup chopped walnuts
1/4 teaspoon cinnamon
Pinch of kosher salt
2 tablespoons cold unsalted butter, cut into small pieces
2 tablespoons canola oil



Preheat oven to 375 degrees F.

Spray a 9-inch round pie pan with nonstick cooking spray. Toss all of the filling ingredients together in a large bowl. Pour the contents of the bowl into the pie pan.

Place all of the topping ingredients in the bowl of a stand mixer fitted with the paddle attachment. Mix on low speed until the butter is incorporated and the mixture is crumbly. Alternatively, this can be done in a large bowl with a pastry blender, fork or your fingers.

Spread the topping evenly over the filling all the way to the edges of the pan. Cover the pan with aluminum foil and place the pan on a baking sheet. Alternatively, you can divide the filling and topping into individual ramekins. Bake for 30 minutes covered, then uncover and bake another 30 minutes until the topping is golden brown and filling is bubbling. Remove from oven and cool 10-15 minutes before serving. Serve with reduced fat ice cream or whipped cream, if desired.

References:

1 Dietary Guidelines for Americans, 2010.  U.S. Department of Health and Human Services.  http://www.cnpp.usda.gov/dgas2010-policydocument.htm
2 Phillips KM, Carlsen MH et al.  Total Antioxidant Content of Alternatives to Refined Sugar.  Journal of the American Dietetic Association. 2009; 109(1) 64-71.

Food52 Weekly Contest Finalist!

Photo by James Ransom courtesy of Food52



Yesterday on my birthday, I received a great birthday surprise- one of my recipes was chosen as a finalist in this week's recipe contest on the website Food52!  For those of you who are not familiar with the site, Food52 is a wonderful site for home cooks that was started by accomplished food writers and editors Amanda Hesser and Merrill Stubbs.  They started the site with the belief that the best recipes come from home cooks and they envisioned the site to be a way for talented home cooks to "show off their work, a place where cooks of all levels come to be inspired and to be part of a constructive and supportive community."


Every week they hold recipe contests on the site and two finalists are selected.  Then all of the members vote on their favorite recipe.  Besides winning some cool prizes, the winner gets their recipe published in the Food52 cookbook!  I was fortunate to have three of my recipes published in their first cookbook- see my post from 11/15/11 for my winning recipes.  Then yesterday I found out that another one of my recipes was chosen as one of the two finalists (out of 173 entries) in this week's contest for "Your Best One-Bite Party Snack."


My recipe for "Serrano Ham and Manchego Croquetas with Smoked Pimenton Aioli" was inspired by the wonderful trip to Spain that my husband Pete and I took last year for our anniversary.  We ate our way around the country and tasted a countless number of tapas, the typical small plates or snacks found in Spanish cuisine.  Although we loved all of the food, our favorite indulgence was the croqueta- a Spanish croquette filled with a delicious creamy filling and served with a garlicky dipping sauce on the side.

My version of Spanish croquetas uses classic Spanish flavors including Serrano ham and Manchego cheese.  And to dip the crispy bites into, I make an easy aioli using Pimenton de la Vera, a delicious Spanish smoked paprika which gives the aioli a lovely color.

UPDATE:
I'm so excited that my recipe won and is going to be published in the third Food52 cookbook. You can check out the recipe on their site by clicking the link below. Thanks!

http://food52.com/recipes/15341-serrano-ham-and-manchego-croquetas-with-smoked-pimenton-aioli

Dining with the Doc: Make Your Own Holiday Spiced Nuts

With the holidays rapidly approaching, one of my friends recently asked me a great question. She was considering making homemade food gifts to give to her friends and coworkers but wanted to stay away from the usual heavy cookies and sweets. She asked me if there was a more nutritious option for holiday gift giving and I immediately thought of making homemade spiced nuts.


For a long time, nuts had a bad rap as being high in fat and unhealthy- something to be avoided when trying to follow a low fat diet. Well, it turns out that not all fats are created equal. Although nuts are high in fat (approximately 60% fat by weight), they are comprised mainly of unsaturated fats as opposed to the saturated fats found mainly in animal products like meat and cheese. The mono and polyunsaturated fats found in nuts are actually considered to be “good fats” and have been shown to lower your LDL or “bad” cholesterol levels. In addition, nuts are also a great source of protein and fiber and contain several other nutrients that have beneficial effects on heart health including Vitamin E, plant sterols, selenium, and L-arginine. These compounds provide various positive health benefits including lowering cholesterol, slowing the development of plaques in your arteries, improving the lining of arteries, and preventing blood clots.¹


One of the first studies to show that nuts may be associated with a reduced risk of heart disease was done almost 20 years ago.² Since then, the majority of the epidemiologic studies that have looked at this relationship have reported similar findings.^3,4  

In 2003, the FDA approved the following health claim:

Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.

This claim was approved specifically for 7 types of nuts- walnuts, almonds, pecans, hazelnuts, peanuts, pistachio nuts, and some pine nuts because these nuts contain less than 4 g saturated fat per 50 grams.


Before you get the urge to go out and consume a whole bag of nuts, keep this in mind. Although nuts have many health benefits, they are still high in calories and should be eaten in moderation. Instead of simply adding nuts to your diet, try using them to replace some of the foods in your diet that are high in saturated fat such as meats and cheese. For example, instead of topping your salad with bacon try some sliced almonds instead. Or instead of heaping cheese on your pasta, sprinkle on some chopped walnuts. And although it may be hard to resist going back for more, try to limit your intake to 1 to 2 ounces a day of unsalted nuts, which is about one or two handfuls.


This holiday season instead of buying spiced or candied nuts at the store, try making one of these recipes instead. Store-bought nuts can be loaded with sodium and sugar and often are expensive. Try buying an assortment of unsalted nuts in bulk instead and make your own favorite version to serve to your guests. They make great holiday gifts as well!  My Holiday Spiced Nuts are dipped in healthy egg whites and then coated in a mixture of spices with an irresistible combination of sweet, spicy and smoky flavors.  If you're looking for a more savory recipe with fresh herbs and a hint of sweetness from honey, a natural sweetener, try my Rosemary & Honey Glazed Nuts.  Happy Holidays!

Holiday Spiced Nuts

Holiday Spiced Nuts
Makes 2 ½ cups or 8-10 servings


¼ cup packed light brown sugar
1 tablespoon cinnamon
1 teaspoon kosher salt
½ teaspoon cumin

¼ - ½ teaspoon cayenne pepper (depending on how spicy you like it)

1 egg white
2 ½ cups assorted nuts such as walnuts, almonds and pecans


Preheat oven to 350 degrees F.

Mix the brown sugar, cinnamon, salt, cumin and cayenne pepper together in a medium bowl.

Whip the egg white in another bowl with a whisk until light and frothy. Drop the nuts into the bowl and toss to combine. Remove the nuts, shaking off any excess egg white, and drop them into the bowl with the spice mix. Toss to coat all of the nuts with the spices.

Spray a baking sheet with nonstick cooking spray or line the sheet with a non-stick baking mat. Spread the nuts on the sheet in a single layer and bake in the oven for 15 minutes, stirring once halfway through. Remove the nuts and let them cool on a wire rack. As they cool, they will crisp up. Serve right away or store in an airtight container for one week.





Rosemary & Honey Glazed Nuts

 
Rosemary & Honey Glazed Nuts

Makes 2 ½ cups or 8-10 servings


2 ½ cups assorted nuts such as walnuts, almonds and pecans
1 ½ teaspoons canola oil
1 ½ tablespoons honey
1 teaspoon packed light brown sugar
¼ teaspoon cayenne pepper
¾ teaspoon kosher salt
2 teaspoons chopped fresh rosemary, divided use


Preheat oven to 325 degrees F.

Place the nuts in a large bowl. Add the canola oil, honey, sugar, cayenne, salt, and 1 ½ teaspoons rosemary and toss all ingredients with a spatula to combine.  If the honey is very thick, you can microwave it for a few seconds to thin it out. 

Spray a baking sheet with nonstick cooking spray or line the sheet with a non-stick baking mat. Spread the nuts on the sheet in a single layer and bake in the oven for 20-25 minutes, stirring once halfway through. Remove the nuts from the oven and immediately toss them with the remaining ½ teaspoon rosemary. Cool the nuts on a wire rack. As they cool, they will crisp up. Serve right away or store in an airtight container for one week.



 

References:

1 Kris-Etherton PM, et al. The role of tree nuts and peanuts in the prevention of coronary heart disease: Multiple potential mechanisms. Journal of Nutrition. 2008;138:1746S.
2 Fraser GE, Sabate J, Beeson WL et al. A possible protective effect of nut consumption on risk of coronary heart disease. The Adventist Health Study. Archives of Internal Medicine 1992;152:1416–1424.
3 Sabate J, et al. Nut consumption and blood lipid levels: A pooled analysis of 25 intervention trials. Annals of Internal Medicine. 2010;170:821.
4 Kelly J Jr and Sabate J. Nuts and coronary heart disease: an epidemiological perspective. British Journal of Nutrition. 2006; 96, Suppl.2:S61-S67.

Dining with the Doc: Tuscan Ribollita

Ribollita is a traditional centuries-old Tuscan soup that is made with vegetables and beans and thickened with bread. It is said that the dish originated in the Middle Ages when servants were given leftover scraps of bread. To make a substantial meal from it, they would boil it in water with whatever inexpensive ingredients they had, such as vegetables and dried beans. And so ribollita was born.


The word “ribollita” actually means “reboiled” and it comes from the fact that traditionally, the soup is made from reboiling leftover vegetable soup the next day with the addition of bread. The process of reboiling the soup thickens it and makes it heartier. It also concentrates the flavors, so it is commonly said that ribollita is even better the next day.


Although every Italian cook probably has their own version of ribollita, almost all of them contain a mixture of inexpensive vegetables, cannellini beans and bread. While many versions contain cabbage and potatoes, the hallmark of the dish is cavolo negro or “black cabbage” also known as Tuscan kale. Tuscan kale, with its deeply wrinkled dark green leaves, has a mild flavor and sturdy texture which stands up well in this soup. To read all about the nutritional benefits of kale, see my last post from 12/2/11.


Because most of us don’t have two days to make dinner, I’ve taken a couple of liberties with this recipe so that you’ll be able to get it on the table in under an hour. I use canned beans instead of dried- if you have time, you can boil dried beans and then use some of the cooking water in the soup. Also, I add cubes of firm bread right at the end of the cooking process- this thickens the soup and the bites of bread are delicious as they soak up the flavors of the soup like a sponge.


This vegetarian soup is a hearty, stick-to-your-ribs dish that’s filling and perfect for a cold winter’s night. It's low in calories and fat and it gets a nice boost of protein and fiber from the beans and vegetables. Just one word of advice- you may want to double the recipe to make enough for leftovers because it tastes even better the next day!

Tuscan Ribollita
Makes 4 servings


2 tablespoons olive oil plus extra for drizzling on top
1 large onion, chopped (1 ½ cups)
2 carrots, peeled and chopped (3/4 cup)
2 celery stalks, chopped (3/4 cup)
3 cloves garlic, thinly sliced
1/8-1/4 teaspoon red chili flakes (depending on how spicy you like it)
Salt and pepper
1 tablespoon tomato paste
1 bunch (about 10 oz) Tuscan kale, chopped (stems and ribs removed)
1 can (14.5 oz) diced tomatoes
4 cups low sodium vegetable or chicken stock or water
4-5 sprigs fresh thyme
1 bay leaf
1 parmesan rind*
1 can (15.5 oz) cannellini beans, drained and rinsed
2 cups cubed, firm bread such as ciabatta, whole wheat or multigrain loaf
2 tablespoons grated parmesan cheese



Heat the olive oil in a wide based pot or Dutch oven over medium heat. Add the onion, carrot, celery, garlic and chili flakes and cook 7-8 minutes, stirring occasionally, until partially softened. Season the vegetables with salt and pepper. Add the tomato paste and cook another 1-2 minutes until fragrant. Stir in the kale and cook until it starts to wilt, 3-4 minutes. Add the diced tomatoes, stock (or water), thyme, bay leaf and parmesan rind and raise the heat to bring to a simmer.

Meanwhile, pour about ¼ of the cannellini beans into a small bowl with a couple of tablespoons of the cooking liquid and mash them together with a fork to form a paste. Pour the paste along with the remaining whole beans into the soup and stir to combine. The mashed beans will help to thicken the soup as it cooks. Simmer the soup with the lid slightly ajar, about 25 minutes until the vegetables are softened but still al dente. Add the bread and simmer another 5-7 minutes, partially covered. The bread will start to dissolve into the soup and thicken it further.

Before serving, remove the thyme sprigs, bay leaf and parmesan rind. Adjust seasoning with salt and pepper. Spoon the ribollita into bowls and top with parmesan cheese and a drizzle of olive oil, if desired.

Note: The soup thickens as it sits and should not be very liquidy. If you prefer more liquid, feel free to add more water at the end.


*Adding the rind of a block of parmesan cheese is a traditional Italian method of adding flavor to soups. The next time you buy fresh parmesan cheese, you can reserve the rind which is normally discarded. Wrap it in plastic wrap and store in the freezer to use in dishes like this. If you don’t have one, just add some extra grated parmesan cheese as a topping at the end.

Ingredient 911: Kale, a Superfood



Curly Kale



There’s been a lot of buzz about kale in the food world recently and it’s because people are discovering that it’s one of the healthiest foods around.  Although it’s not a staple in most American households, kale is gaining a lot of popularity because of its numerous health benefits- and it tastes pretty good too!

Kale is a leafy green vegetable that belongs to the Brassica family which also includes veggies like cabbage, broccoli and brussel sprouts.  There are many different varieties of kale including curly, Tuscan (also known as lacinato or dinosaur kale), and Redbor.  The leaves have an earthy taste and some varieties are slightly bitter.  Other varieties such as Tuscan kale have a milder, sweeter flavor.  Kale is at its best in the fall and winter and actually tastes sweeter after it has been exposed to a frost. 

Tuscan aka Lacinato or Dinosaur kale

Kale is considered a superfood because it’s a great source of vitamins and minerals and it also contains several other compounds that are beneficial for your health.  It has very high levels of Vitamins A, C and K-one cup of chopped kale provides well more than your recommended daily allowance of these vitamins.  It also is a good source of Vitamin B6, calcium, thiamine, folate, iron and several other nutrients.  It is low in calories, fat and cholesterol and is a good source of fiber and protein. 

Kale also contains many phytochemicals that have beneficial effects on one's health.  One type, the glucosinates, are broken down in the body into organosulphur compounds that have cancer-preventive properties.^1-3 Other phytochemicals such as flavonoids and carotenoids (which include beta-carotene and lutein), have anti-inflammatory properties and are also strong antioxidants which protect our cells against oxidative damage and reduce the risk of developing certain types of cancer.^4-6  For these reasons, kale is often included in many cancer-prevention diet regimens.  These phytochemicals are also very important for eye health as they protect our eyes from UV light and may help prevent cataracts.⁷  Kale is also good for heart health and helps to lower cholesterol, especially when steamed.⁸ 

Kale has a sturdy texture which makes it a good addition to soups and stews.  It also can be sautéed, steamed or baked.  It can even be eaten raw- in general, the smaller, younger leaves are more tender.  Try some of these ideas:

     - Sauté kale with some olive oil, shallots, garlic, and a pinch of red pepper flakes- finish with a squeeze of  lemon or balsamic vinegar

     - Add it to your stir fries instead of broccoli- it tastes great with Asian flavors like ginger, garlic and soy sauce
     - Mix up your salad greens- try using raw kale in your next salad instead of lettuce or spinach
     - Blend raw kale with bananas, apples or other fruits and vegetables for a tasty and nutritious smoothie
     - Stir chopped kale into soups, lentils, and chili
     - Braise kale with apples and a dash of cider vinegar
    - Add sautéed kale to your omelettes, frittatas, pasta or pizza  
   - Bake kale leaves in the oven for a crispy, healthy snack (see recipe below)

Crispy Kale Chips

The next time you’re craving potato chips, try these crispy kale chips instead.  These chips are light, nutritious and a cinch to make.  Roasting the kale leaves gives them a nice nutty flavor- they’re a great way to get kids and picky eaters to eat their leafy vegetables!  This recipe simply calls for salt but you can sprinkle on whatever spices you like to add different flavors.

Crispy Kale Chips

Makes 10-12 appetizer servings

1 bunch curly or Tuscan kale (10-12 ounces)

1 ½ tablespoons olive oil

Kosher salt

Preheat oven to 325 degrees.

Rinse and dry the kale leaves.  Make sure the kale leaves are completely dry so that they crisp up nicely in the oven.  Remove the stems and ribs, then cut or tear the leaves into large pieces.  Toss the kale pieces in a large bowl with the olive oil and mix with your hands to make sure all of the pieces are coated.  Season them with salt. 

Transfer the kale to 2 baking sheets, arranging the pieces in a single layer.  Bake in the oven until crispy, about 10 minutes.  Watch them carefully during the last few minutes as they can burn quickly.  Remove the tray from the oven and let the chips cool before serving.  Enjoy!

References:


1. Srinibas Das, Amrish Kumar Tyagi and Harjit Kaur "Cancer modulation by glucosinolates: A review". Current Science 2000; 79 (12): 1665.
2. Hayes, JD; Kelleher, MO; Eggleston, IM "The cancer chemopreventive actions of phytochemicals derived from glucosinolates.". European Journal of Nutrition 2008;47 Suppl 2: 73–88.
3. Cornblatt BS et al. "Preclinical and clinical evaluation of sulforaphane for chemoprevention in the breast". Carcinogenesis 2007;28 (7): 1485.
4. Birt DF, Hendrich S, Wang W. “Dietary agents in cancer prevention: flavonoids and isoflavonoids.” Pharmacology & Therapeutics. 2001;90(2-3):157-77.
5. Liu R. “Potential Synergy of Phytochemicals in Cancer Prevention: Mechanism of Action” Journal of Nutrition. 2004;134:3479S-3485S.
6. Ommen, G. S., Goodman, G. E., Thomquist, M. D., Barnes, J. & Cullen, M. R. (1996) Effects of a combination of ß-carotene and vitamin A on lung cancer and cardiovascular disease. New England Journal of Medicine. 334:1150-1155.
7. Christen WG, Liu S, Glynn RJ, et al. "Dietary Carotenoids, Vitamins C and E, and Risk of Cataract in Women - A Prospective Study." Archives of Ophthalmology. 2008;126(1):102-109.
8. Kahlon TS, Chiu MC, Chapman MH. “Steam cooking significantly improves in vitro bile acid binding of collard greens,kale, mustard greens, broccoli, green bell pepper, and cabbage.” Nutrition Research. 2008;28(6):351-7. 2008.