Curious About Kale Chips?

After my CTV Morning Live segment I had a few comments that people were planning to try the kale chips that I mentioned.  Kale is a nutrition power house with vitamins A, C, and K, as well as numerous trace minerals, folate, and fibre.  It was a short segment, so I thought I would provide a bit more direction here.

How to make them:

• Tear the leaves from a bunch of washed and dried kale into bite-size pieces.
• Toss with a thin drizzle of extra-virgin olive oil (a couple of teaspoons will do) and massage lightly into the leaves.
• Sprinkle with a pinch of salt, tossing to distribute. Or leave out the salt and add the seasoning of your choice, such as curry powder, smoked paprika, or whatever you have on hand or enjoy the taste of.
• Arrange leaves in a single layer on two large baking sheets.
• Bake at 350°F (180°C), switching baking sheets halfway through, until crispy and dark green (not brown), 10 to 15 minutes.
• Let cool slightly and dig in.

I also found a cute video explaining how to make kale chips from Today I Ate a Rainbow. Having your kids help with food preparation is a great way to get them to try new foods like kale.

I'm going to make some tonight.  If you try them please let me know what you think!

Steph Wheler, RD
something nutrishus counselling & coaching
www.nutrishus.com

Kids Cooking Class

I had the first of four cooking classes today. It will be a new group each week, and they seemed to really enjoy preparing and eating the food, so I thought I should share the recipes. I went simple and basic because it is 6-9 year olds and 10-13 year olds and I wanted them to feel capable of creating their lunch.

Taco Salad Wraps

Serves: 6

Ingredients:

1 can (15 1/2 oz) black beans, rinsed and drained

2 teaspoons olive oil

1 teaspoon ground cumin

1/4 teaspoon chilli powder

1/2 teaspoon salt

6 whole wheat flour tortillas (10 inches in diameter)

3 tomatoes seeded and cut into 1/4 inch pieces

1 cup shredded cheddar cheese

6 large lettuce leaves

1 cup salsa

Directions:

1. With a fork, mash together beans, olive oil, cumin, chilli powder, and salt in a medium bowl.

2. Spread 2 tablespoons bean mixture on each tortilla halfway between the center and bottom edge. Top with 1-2 tablespoons each diced tomato, salsa, and cheese. Cover with lettuce leaf.

3. Fold/roll tortilla.

Banana Berry Smoothie

Serves: 2

1 serving = 1 1/3 c

Ingredients:

1/2 banana, peeled and sliced

1 c unsweetened frozen berries (blueberries)

1/2 cup 1% or skim milk

1/2 cup 100% orange juice

Directions:

1. Place all ingredients in a blender container. Put lid on tightly.

2. Blend until smooth. If mixture is too thick, add 1/2 cup cold water and blend again.

3. Pour into 2 glasses and serve.

This lunch allowed the kids to put what they wanted on their tortillas (some were skeptical of the beans, but others tried them and were impressed) and gave them foods from all four food groups!

Steph Wheler
www.nutrishus.com