Kale

Easy Recipe: Kale Chips

30 Jun
by Kristen, posted in Blog   |  6 Comments


Have you been hearing a lot more about kale lately and wondered what’s so great about it?  Well, kale is a true superfood.  The most nutrient dense foods are vegetables, not whole grains like some people think.  Kale is packed with vitamins, minerals, antioxidants, enzymes and many other nutrients that are important for optimal health. Here are a few other nutrition facts about kale:

  • Kale eases lung congestion and is beneficial to the stomach, liver and immune system.
  • It contains lutein and zeaxanthin, which protect the eyes from macular degeneration.
  • It also contains indole-3-carbinol, which may protect against colon cancer.
  • Kale is an excellent source of calcium, iron, vitamins A and C, and chlorophyll.

Kale chips are a staple in our house.  They are extremely easy to make and a delicious side to your dinner.  If you don’t love them the first time (like my husband), keep trying because they will grow on you.  I absolutely love them!  Here is the recipe I use:

Kale Chips:

Ingredients:
1-2 bunches of kale
Olive oil
Sea Salt (to taste)
Cumin

Directions:
1. Preheat oven to 425 degrees.
2. Wash kale and remove from stalk, leaving the greens in large pieces.
3. Put the kale pieces in a bowl, and drizzle a little bit of olive oil over the kale. Stir it together so the olive oil lightly coats all the pieces.
4. Lay the kale out on a baking sheet and sprinkle with cumin & sea salt. Bake for 5 min or until kale starts to turn a bit brown. Keep an eye on the kale; it can burn quickly. Turn the kale over and bake with the other side up.
5. Remove, serve, & enjoy!

An even greater way to enjoy kale’s benefits is to eat it raw.  Here are 2 smoothie recipes that are delicious and include kale:
Kale Smoothie
Nutrient Packed Smoothie Recipe

Naturally Yours,
xoxo
Kristen M. Pardue, RD, LDN

Nutrient Packed Smoothie Recipe

14 Jun
by Kristen, posted in Blog   |  1 Comments

When I make a smoothie, I don’t worry about whether I have all the right ingredients or not.  I just use what I have on hand and try to throw in extra nutrients when possible.  My breakfast smoothie today consisted of:

I didn’t write amounts of each ingredient because I don’t measure everything. I just throw however much of each ingredient that I want to put in, taste it, and if it needs something else, I’ll add it in.  For example, this morning when I tasted it (before banana), the texture wasn’t thick enough for me, so I added half a banana and more blueberries to the smoothie.  Make your smoothie to your likeness.  Enjoy!

Naturally Yours,
xoxoxo
Kristen M. Pardue, RD, LDN, CLC

Kale Breakfast Smoothie

25 May
by Kristen, posted in Blog   |  2 Comments

“Breakfast is the most important meal of the day.”  You’ve heard this phrase countless times in your life.  Honestly, I think all meals are important and should be used to maximize your health.  But what you eat for breakfast truly does affect your hunger and choices for the rest of your day.  For most people, when they eat a healthy and satiating breakfast, they tend to choose healthy foods the rest of the day.  Here is the recipe for a Kale Smoothie that I make frequently for breakfast or after a workout.

Kale Smoothie:
2 servings

Ingredients:
2-4 kale leaves
1 cup water or milk of choice (coconut milk, raw milk, almond milk, etc)
Frozen strawberries
Frozen blueberries
1/2-1 scoop good quality protein powder (Optional)
1-2 tsp. chia seeds or ground flaxseeds
1 Tbsp. unrefined organic coconut oil

Directions:
Mix all ingredients in blender. Enjoy!

*Any frozen fruit can be used in this recipe. If you want to mask the green color of the smoothie for your kids (or husband), then add more blueberries.

Here is a simpler Kale Smoothie recipe:


Ingredients:
1 large ripe banana
2-4 kale leaves
1 cup frozen blueberries
1 cup milk (raw milk, coconut, or almond)

Directions:
Mix all ingredients in blender. Enjoy!