Too Much Kale? Make Lemon Flavored Kale Chips

If you belong to a CSA like I do, you may be inundated with greens right now. This week I received collards, kale, lettuces, mustard greens etc. Although I am using the greens in smoothies and salads, I am concerned I won't get to all of it- so I decided to make kale chips.

Kale or Collard Chips Are Easy, Healthy, and Crispy
Kale or collard green chips are easy to make and are really delicious. Some people find they enjoy kale or collards best as a crunchy chip.

Lay out on cookie sheet that has been covered with parchment paper and spray with olive oil spray and sprinkle with salt

Great Way to Get Kids to Eat More Greens

It is a great way for kids to eat kale! It makes a great after school snack or a healthy appetizer  for kids to snack on while waiting for dinner.

Cut out the hard stems from collards andk

Does Baking The Kale Destroy the Nutrients?

I was concerned that baking the kale would deplete its nutritional benefits. However after some research, I found out that the heat does not affect the vitamin K( which is vital for calcium absorption) or the fiber content. Although it does affect the Vitamin C and Beta Carotene slightly, it doesn't destroy all of it. So, you still get most of the benefit and you are likely to eat more kale this way! Baking kale removes the water content and leaves you with a crispy delightful snack that everyone seems to love!

Make your Kale Chips Your Way

If the chips are too bland for you plain, you can certainly add seasoning before baking. In the past I've made Spicy Kale Chips for Cinco de Mayo.  You can season with just salt and pepper or add some lemon or lime juice for a tangy flavor.

So, if you ever find yourself with too many greens like kale or collards- don't let them go bad-make kale or collard green chips.

Ingredients:

2 cups of kale or collards, de-stemmed and washed
2 Tablespoons of olive oil
1/2 cup lemon juice
Himalayan salt to taste

Directions

Preheat oven to 350 degrees. Wash and de-stem kale or collard greens. Place in a large mixing bowl. Mix lemon juice, olive oil, and salt. Pour over greens and toss. Pour off any excess liquid. Place greens in a single layer on a cookie sheet covered with parchment paper and bake for 10-15 minutes but watch carefully so it doesn't burn. Use two cookie sheets if needed . Do not put kale on top of each other.

Kohlrabi Carrot and Raisin Slaw - A Nutritional Powerhouse

This fast and easy kohlrabi carrot slaw is a powerhouse of nutrients with an incredible taste.
I like it so much, I could eat it everyday- really!

New healthy recipe that your family will love

Are looking for new healthy recipes that can help boost your immune system, your fiber, and reduce calories with easy fall recipes? Move over butternut squash and welcome low carb kohlrabi !

Kohlrabi is a seasonal fall vegetable

I have been seeing kohlrabi recently in many supermarkets. It is softer than cabbage and tastes great in a slaw or salad. Combined with grated carrots and raisins, grated kohlrabi makes a fabulous side that is sweet and juicy. Kohlrabi may be a light green or a deep purple - both taste the same.

Make this healthy slaw in just 5-7 minutes

You know fresh is best. Freshly grated slaw is nutrient dense and extremely tasty.  High in fiber while low in calories, carbs, and fat,  kohlrabi is a powerhouse of nutrition. Of course we already know that carrots are loaded with antioxidants especially beta carotene which our bodies convert to Vitamin A,  The duo may provide some serious health benefits.

I Eat 70% ( or more)  Raw 30% Cooked Food

I try to include a significant amount of raw food into my diet. Salad, slaws, and crudite are a few of the ways to enjoy raw food ( uncooked food which retains more of the vitamins).

Store the kohlrabi bulb in refrigerator for 2 weeks

Since a kohlrabi bulb can be stored in the refrigerator at least 2 weeks, I buy 3 or 4 and make this salad every few days. There are no complaints because it tastes so good and can be mixed with green salad as well. You be the judge.

Other Ways to Use Kohlrabi

This vegetable can substituted for a potato in soup or cooked and served like a potato ( mashed, baked fries, in soups) - but the carbs are much lower than potatoes. Last year when I received this foreign ( to me) vegetable from my organic CSA Farm, I experimented and used it to make a delicious red lentil soup.

Don't be afraid to try something new.
Next time you are at the supermarket, ask if they have kohlrabi!
It has been popular in Germany for a hundred years! There are two varieties: green and purple. I think they taste almost the same.

Kohlrabi Carrot Slaw is gluten free ( like all of my recipes) and vegan

More about Kohlrabi nutrition and benefits

Author: Judee Algazi @Gluten Free A-Z Blog
Prep Time: 5-7 minutes
Cook Time : none
Serving Size: 2-3 individual bowls

Ingredients:
1 large kohlrabi, peeled
1 large organic carrot, washed and scrubbed
1/2 cup of dark organic raisins
Juice of half a large lime
optional: add 1/2 cup walnut halves

Directions:
Grate kohlrabi and carrots into a medium mixing bowl. Add raisins and sunflower seeds. Add lime juice and serve.

My Notes:
1. This slaw can be made in advance and keeps for 24 hours covered in the refrigerator
2. Msake a great light and healthy colorful side for Thanksgiving 
3. Satisfy your vegans by adding the raw sunflower seeds or even walnuts to make this salad more substantial.
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Kohlrabi - What is it ?

Are you familiar with kohlrabi?

Its a very tasty vegetable that is becoming an increasing popular. It's been eaten for years in Germany and  now its' available in most American supermarkets and  quite plentiful in the fall if you belong to a CSA farm.  It is so versatile that I use it in salads, soups, crudite, and side dishes. It is delicious but it's the health benefits that really keep me coming back for more kohlrabi!

What is Kohrabi?

Kohlrabi is a cruciferous vegetable in the same family as cauliflower, kale, broccoli, brussels sprouts, and cabbage sharing many of the same nutrients and phytochemicals that help nourish and fight disease. So, if you try to eat more kale, make room for kale's cousin- kohlrabi!

What are it's Nutritional Benefits? 

• High in fiber
• Low in fat 
• High in vitamin C
• Low in Net Carbs ( carbs per cup 8.3/fiber per cup 4.9)
• High in disease protective phytochemicals
• Potassium, B-6, calcium, phosphorus, folate

How Does it Taste? 

It tastes like a cross between a broccoli stem and jicama. Kind of juicy, crunchy and a slightly sweet.

Quick, Easy, and Healthy Recipe

I enjoy kohlrabi raw or cooked. Uncooked I like to grate it and add it to salads or cut it into sticks and use it for crudite. In addition, I've peeled and cut kohlrabi like I would a potato and added it to soup recipes.Kohlrabi and Red Lentil Soup

Why add it to your vegetable menu ?

Seasonal vegetables are great for your health. It is often said that it is important to eat local produce to get a boost for your immune system so get it from your CSA or local farmer's market.
Don't be afraid to try something new. It is available in most supermarkets ( it comes in purple and light green varieties which taste just about the same. It's so easy to add some to salad or a crudite platter.. 

How to Peel

Kohlrabi has a tough outer peel. I cut off the top and the bottom and then use a sharp vegetable peeler to peel the remainder. Make sure to take off all the tough skin. My favorite way to eat it is in this quick and easy slaw.

Juicy Kohlrabi Carrot Raisin Slaw in 5 minutes 

Kohlrabi and Red Lentil Soup

In searching the Internet I found these articles that explain more about the nutritional and great health benefits of kohlrabi. The first article by Dr. Axe explains how and why the nutrients in kohlrabi are disease fighters. The 2nd article gives some insight into how this vegetable helps with weight loss- just saying!!

Kohlrabi: A Disease Fighting Phytochemical Powerhouse 

Health Benefits of Eating Kohlrabi ( good article) 

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