Roasted Kale 2 pounds fresh kale, triple washed and dried olive oil nonstick spray Mrs. Dash seasoning or other salt substitute 1. Heat oven to 275 degrees 2. Line baking sheet with parchment paper and coat with nonstick spray 3. Remove kale stems and cut into bite-sized pieces 4. Put kale on baking sheet in single layer 4. Lightly spray kale on both sides until evenly coated with olive oil 5. Lightly sprinkle with Mrs. Dash seasoning or other salt substitute to taste 6. Bake about 15 minutes, continuing to bake the kale until it is reaches desired crispness.
Or this recipe from the American Institute of Cancer Research Greens and Lentil Soup 1 tsp. extra virgin olive oil 2 garlic cloves, minced 1 small onion, chopped 2 ribs celery, chopped 2 large carrots, chopped 1 tsp. dried oregano Salt and freshly ground black pepper, to taste 1/2 cup dry red lentils, rinsed 1 1/2 cups water 1 1/2 cups reduced-sodium vegetable broth (or chicken broth) 2 cups kale, center ribs discarded and sliced thin 4 Tbsp. nonfat sour cream, for garnish (optional).
In a medium pot, heat oil over medium heat.Cook garlic, stirring until golden. Add onion, celery and carrots. Season vegetables with oregano, salt, and pepper. Cook, stirring until softened.
Add lentils, water and broth and simmer covered for 30 minutes. Add kale and simmer uncovered until tender, 5 to 7 minutes.
Kale is available triple-washed in the fresh produce section or frozen. Kale can be stir-fried, added to soups or used in pasta dishes. One cup of cooked kale is packed with bone healthy nutrients including approximately 200 mg of calcium, 400 mg of potassium, 35 mg of vitamin C, 25 mg of magnesium and over 1,000 mcg of vitamin K. View Thread
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