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Super Food Kale


Tamborine Mountain’s climate and rich soil is ideal for growing kale. You will see large bunches of it at Joseph’s and at the Green Shed. Sometimes it’s hard to get excited about greens, but my favorite way to enjoy it is to make chips. That’s right Kale chips, they are delicious!! Kale is one of the ‘it’ veggies right now, largely due to its awesome health properties. While it’s become an essential ingredient in nutrient-dense green smoothies, you can also cook it or eat it raw.

  1. Kale is one of most nutrient-dense foods you can eat – it’s packed with vitamins A, C, E, K and B6 as well as iron, folate, manganese, calcium, copper and more!
  2. Like the rest of the cruciferous family, kale has been flagged as a potential cancer-fighting veggie.
  3. If you’re boiling kale, drink the leftover broth or add it to soups to make the most of the nutrients.
  4. Tried kale before, but found it bitter? As the weather gets colder, the greens will get milder, so give it another go!
  5. Soften kale for raw salads with a light massage – the rubbing will tenderise the leaves, making them easier to eat. Add some roasted pumpkin and nuts or pomegranate.
  6. Substitute it. Use it instead of spinach, cabbage and leafy greens in bakes, risottos and soups.
  7. Kale will grow almost anywhere, and it especially loves a nice frosty winter. Plus, it’s quite easy to grow – it will thrive in a garden, window box or pot.
  8. Store kale in a plastic bag in the fridge for up to three days – the taste will be more bitter the longer you keep it.
  9. Choose smaller leaves or buy baby kale for eating fresh, as these are likely to be more tender and mild in flavour – look for crisp, bright green kale with no yellow or brown spots
  10. Whizz up chopped fresh kale as part of your regular pesto recipe for a delicious twist – you can try substituting all of the greens or just a few.


Chip Recipe

I’d heard all about kale chips, and read how they mimicked the taste of potato chips perfectly. So I decided to give these a go with a bunch of organic kale figuring that I would have nothing to lose except weight. I tried it a few stems of kale just to test it out. It only took about 2 minutes of prep and then 20 minutes in a low oven.


I turned them over halfway and they looked like oily, limp lettuce. Fearing the worst, I put them back in and set the timer again. After another 10 minutes, I checked them again. Something had happened during this time and they were thin and crispy and crunchy and somehow, they tasted like thin potato chips!

  1. Preheat oven to 200C/180C fan forced. Remove leaves from the stems. Tear the leaves into chip-sized pieces.
  2. Spray a baking tray with olive oil spray. Spread the kale pieces over the tray and spray with olive oil spray.
  3. Bake the leaves, turning halfway, for 10-12 minutes or until crisp. Season to taste with sea salt and optional spices such as Paprika, chili or Chinese five spice.

November 18, 2016 / Uncategorized / thechef