If you read my previous article, I wrote about a number of different vitamins that are vital to eye health and eye sight. Today I will start my recipe series on an eye superfood that happens to be my favorite to eat and easiest to cook, kale. I get my kale at the Whole Foods in Overland Park, KS. Kale gives you 354% of your daily value for Vitamin A, 1328% of your daily value for Vitamin K, and 89% of your daily vitamin C needs. Pound for pound, kale contains the highest combination of lutein and zeaxanthin which are vital to macular health and age-related macular degeneration prevention, which is why they are highly integrated into macular vitamin supplements. Kale also contains isothiocyanates, which have been shown to inhibit carcinogenesis and tumorigenesis; in other words it may help to prevent cancer. Without further ado, here is my recipe for crispy kale.
Time: 20 minutes
1 bunch of kale, (about 1 pound), cored, leaves rinsed and thoroughly dried
3 to 4 tablespoons olive or vegetable oil
2 to 3 tablespoons apple cider vinegar
Kosher salt, to taste
1. Preheat oven to 350 degrees. Meanwhile, flatten kale leaves and use the point of a
knife to remove tough center ribs. Pull into bite-size pieces.
2. Place kale in a medium bowl. Toss with olive oil, apple cider vinegar, and salt, making
sure leaves are well coated with oil. Spread evenly across a large baking sheet.
3. Bake, until leaves are crispy but not burned, about 15 minutes. Serve as is as a finger food or snack.
Yield: 6 to 8 servings as a finger food, snack or side dish.
