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Kale Chips with Citrus Salt

Kale is a serious buzzword at the moment. With all its health properties, this leafy vegetable is now becoming increasingly popular to health conscious South Africans. It is part of the brassica family which include broccoli, cabbage, cauliflower, collard greens and brussels sprouts.

Nutritional Facts:

High in beta-carotene, vitamin K, vitamin C and rich in calcium.

Along with other brassicas, kale contains sulforaphane which has potent anti-cancer properties. Boiling may decrease the level of potency but steaming, stir frying and baking doesn't result in much loss.

Kale contains a group of resins called bile acid sequestrants which have shown to lower cholesterol and decrease absorption of dietary fat. By steaming, you significantly increase these fat fighting bile acids.

Foodie Facts:

Kale freezes well. So buy in bulk and freeze away! Freezing kale, somehow makes it sweeter and more flavourful. Add to stews, soups and sauces.

Tender, young kale leaves are a delicious addition to salads.

Kale is delicious wilted and added to creamy mashed potatoes. Add some crispy bacon bits for extra comfort. 

Italians include kale in a traditional Tuscan ribollita soup. The Portuguese soup, Caldo verde, combines pureed potatoes, kale, broth, spicy sausage and lots of olive oil. Delicious!

Add to stews eg. a smoked pork cassoulet or a hearty mutton stew.

Kale works well in Asian dishes eg. stir fry or a beef broth.

Serve simply wilted or braised with some butter and nutmeg as a side dish. 

Kale is divine added to pasta dishes or creamy polenta with lots of parmigiano reggiano.

When kale, especially curly kale, is baked or dehydrated - it resembles a very thin potato chip consistency and is often used as a healthy chip alternative. Few nutrients are lost through this method. 

You will find kale at local food and produce markets and wellness stores and occasionally at Fruit and Veg City, SparCheckers. Also, check out Ethical co -op - they supply fresh organic veggies and fruit to your doorstep!  

We thought we'd share a quick recipe on how to make kale chips and a mouthwatering citrus salt to just lift it. A perfectly healthy snack.

Kale "Chips" with Citrus Salt

4 bunches of curly kale, washed really well and spinned or patted dry. 
Citrus salt:
150 g coarse salt
50 g lemon zest
50 g orange zest

Preheat the oven to 140 Deg C.
Break the kale into smaller pieces and place onto a large baking tray. You may need 2 large trays.
Bake in the oven for +- 25 - 30 minutes until crispy and completely dried out.
Meanwhile, place the salt ingredients into a food processor and blitz until well combined and the salt turns bright yellow!
Sprinkle crisp kale with citrus salt and enjoy!
Store kale chips in an airtight container to maintain the crispness. 
Keep leftover salt in an airtight jar and use to season meat or your next batch of kale chips. So yummy!


{Some info was sourced from wikipedia}  

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