Tag Archives: vitamins

Kale Chips Baked – Easy and “Cheesy”

I love me some kale!  I use it soups, salads and snacks.  I even included them in my Top 7 Favorite Snacks post a while back. I used to purchase my kale chips from the store but I eat them so fast that I would need a cart full and a lot of money to keep me in healthy snack heaven.

Do you know how awesome kale is?  One of my all time favorite blogs MindBodyGreen wrote about kale.  I encourage you to read it. You won’t believe how incredible this leafy vegetable really is.

Here is a basic list of the benefits that I found here:

1. Detox and weight loss: One cup of kale has 36 calories and zero fat. It also contains 5 grams of fiber, lowering cholesterol, and aiding in digestion and elimination.

2. Chock full of Vitamin C: (200% of the recommended daily allowance (RDA)), which increases metabolism, supports the immune system, promotes healthy blood sugar levels, relieves stiff joints, and maintains healthy cartilage.

3. Kale is great source of iron for vegans and vegetarians: Containing more iron than beef. Iron is necessary for hemoglobin formation, oxygenating the blood, cell growth, muscle function, and proper liver function

4. Kale contains Omega-3 and Omega-6 fatty acids:  Providing health benefits for skin. Fatty acids are also great anti-inflammatory component, fighting arthritis, autoimmune disorders, and asthma.

5. Packed with vitamin A: (180% of the RDA), Kale helps strengthen eyes, nourish the skin, and prevent lung and oral cancers.

Now that we’ve had our lesson in kale.  Here is how I make mine.  It was difficult not to eat it all before I had the chance to take pictures.

Kale Chips Baked – Easy and Cheesy

braggs nutritional yeast vegetarian gluten free nutritious dairy-free b-vitamins

To create the “cheesy” flavor I used Bragg Nutritional Yeast Seasoning.

This stuff is an amazing seasoning.  It is nutritious, vegetarian, gluten-free, salt-free, sugar-free and is full of B-Vitamins.

It wasn’t easy to find though.  I know now that Whole Foods sells it in the bulk section but before I learned that, I found it at my local Vitamin Shoppe.  Go figure.  I felt like I won the lottery when I finally found it.

If you can’t find it locally, you can purchase it on-line here.

kale chips yeast vegetable iron fiber nutritious

kale chips www.theorganicrabbit.com

Kale Chips Baked - Easy and Cheesy
 
Prep time
Cook time
Total time
 
Kale chips are a super nutritious snack that will not stay in your house very long. They are delicious and addicting. Don't say I didn't warn you.
Author:
Recipe type: Snack
: Vegetarian
Serves: 1
Ingredients
  • 1 bunch of organic kale
  • Nutritional Yeast
  • Olive Oil or Coconut Oil
  • Salt
Instructions
  1. Preheat oven to 200 degrees
  2. Prepare the kale. Separate the curly leaves from the thick stem that runs up the middle of each kale leaf. Keep the curly pieces as large as you can because they do shrink up in the oven.
  3. Next, rinse each leaf and pat dry with paper towels.Try to get as dry as you possible can. I lay my rinsed kale out on paper towels for a little bit then cover with another paper towel and pat dry.
  4. In a large bowl put about half of the rinsed and dried kale and drizzle with a little oil of your choice. Start with a little because it goes a long way. You can always add a smidge more if you need it.
  5. Massage the oil into each leaf. It goes pretty quick as raw kale is pretty hearty.
  6. After massaging leaves with oil, sprinkle about a ¼ teaspoon of salt and about a tablespoon of yeast. Toss so that all the leaves get some salt and yeast.
  7. Place kale leaves on a parchment paper covered baking sheet and sprinkle lightly with more yeast if you want.
  8. Bake for 25 minutes then remove from oven, turn leaves over and rotate pan.
  9. Bake for another 25 minutes
  10. Transfer to a container of your choice.
  11. Repeat process until you have baked the whole bunch. I'm guessing that your first batch will almost be gone by the time the second batch is done baking.
  12. Because I go through these so fast, I make 2 bunches at a time, usually on a day that I'm home bound since they take a little time.

 

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Frozen Yogurt Blueberries

Frozen Yogurt Blueberries

With another snowstorm upon us in the Midwest, staying inside and keeping warm sounds just about right.  But that doesn’t mean you can’t pretend it’s hot as blazes outside.  I mean we don’t stop eating ice cream do we?  Warm and cozy inside or hot as blazes outside still calls for a delicious sweet treat.

What do you get when you combine frozen blueberries and Greek yogurt?  A sweet, nutritious, kid friendly snack that everyone will love.  Even non-yogurt lovers!

Until recently I have never ever been a fan of yogurt of any kind.  Trust me, I wanted to love it.  My husband eats it like it was going out of style.  But I recently found a way to love Greek yogurt and I can’t believe how simple it is.

Ingredients:

  • Organic blueberries (I used fresh)
  • Vanilla Greek yogurt (or any flavor of your choice)

blueberry greek yogurt organic fiber snack sweet treat dairy fruit frozen

Directions:

Seriously, these are so easy that you will be like “is that it”?

  • Line a pan with parchment paper or aluminum foil if you have no parchment paper.  I used a glass pan because I like how cold they get.
  • Using a toothpick, dip each blueberry in the yogurt of your choice.  Get it nice and covered.  Place it on the parchment paper.  Try not to let them touch otherwise they will all freeze in one big clump. 

blueberry greek yogurt organic fiber snack sweet treat dairy fruit frozen

  • Place pan in freezer for about an hour.
  • Take pan out, enjoy fruity yogurt treat.
  • IF you have any leftovers just keep them in the freezer covered until the next time.

blueberry greek yogurt organic fiber snack sweet treat dairy fruit frozen

These are a delicious and fun healthy alternative to high sugar popsicles and ice cream.  But I’m not waiting until summer, these are too good to wait for.

You can use this same technique with green grapes or even raspberries using any flavor of Greek yogurt.  Let the kids make up their own flavor combinations.

See, I told you they were easy.    Enjoy.

Protein Breakfast – Baked Tomato, Cottage Cheese, Spinach and Egg!

Protein Breakfast – Baked Tomato, Cottage Cheese, Spinach and Egg!

This has become my most recent breakfast addiction.  It’s so easy and so full of protein from the egg and cottage cheese, which is great to start the day off with.

Along with protein, you’ll also get a dose of fiber from the spinach and tomato.  Speaking of tomatoes, you’ll also get a dose of antioxidants, vitamin C and potassium from them.  A healthy, tasty balanced breakfast – done.

Prep time: 3 minutes.  Cook time: 25 – 30 minutes.

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Ingredients:

1 medium tomato

1 small handful of baby spinach leaves (probably only about 10 leaves)

1 scoop of low-fat small curd cottage cheese

1 large egg

A little salt and pepper

Pre-heat oven to 350.

tomato quad final

1.  Take a piece of tinfoil and roll into a donut shape so the tomato is cradled in it and doesn’t fall over in the oven.

2.  Use a knife to cut a hole in the top of the tomato about the size of a golf ball.  Scoop out the innards so you are making an empty tomato bowl.

3.  Take a small bunch of spinach leaves and press down into the bottom of the tomato bowl.

4.  Top the spinach with a scoop of the cottage cheese but leave a little room for the egg to sit on top.

5. Lastly, top your masterpiece with an egg and sprinkle with a little salt and pepper.  Put in the oven for 25 – 30 minutes depending on how well you like your egg cooked.

 

eggontopI eat mine straight up but you could add a piece of whole grain toast to soak up the egg and cottage cheese mixture.securedownload-10

You could make more than one at a time using a muffin tin to hold the tomatoes.  Enjoy!

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