Baked Kale Chips!

I've been meaning to get into the world of kale for a while now.... is anyone else out there a little intimidated by this vegetable, for lack of knowing what the heck to do with it?  I definitely fall into this category.

Here is my first foray into cooking kale - I heard quite a while ago that you can make great tasting, crispy chips out of kale, to satisfy that crunch craving in place of less healthy choices like potato chips.

It's so easy - I should have tried it long ago!  At just 33 calories per cup of kale, it is a Free Veg - provided you go easy on the olive oil cooking spray.

INGREDIENTS:

1 bunch of kale
olive oil cooking spray
garlic powder
pinch of salt

DIRECTIONS:

1.  Preheat oven to 350F (175 C).

2.  Line a baking sheet with tin foil.

3.  Remove the kale leaves from the tough stem strip in the middle.  Throw away the stem strip.  Cut the leaves into bite sized pieces.

4.  Arrange the kale leaf pieces on the baking sheet, and spray lightly with olive oil spray.    Bake until the edges are slightly browned, about 10-15 minutes.


Note: I tried storing my leftovers in a Tupperware container.  Maybe this is obvious to everyone but me but - don't do this.  They get soggy!  This recipe is for enjoying right after it's cooked. :)


Dr Sue Pedersen www.drsue.ca © 2013 

Follow me on Twitter for daily tips! @drsuepedersen

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Quinoa Pizza Bites!

It's hard to sort out which of the latest and greatest 'it' foods are actually good for us - but quinoa is definitely one of them.   One of the benefits of quinoa is that it serves as the carbohydrate in your meal, but it also contains some protein.  Protein helps you to feel full, is important for building of muscle and all other protein containing tissues, and it requires about 20% more calories for your body to break it down (compared to carbs or fat eaten).  Quinoa also contains some fiber, which helps you to feel full; and, it has a low glycemic index. Quinoa is also gluten free, making it a great choice for people who have Celiac disease.

Here is a great way to enjoy quinoa - trick your tastebuds into thinking that you are eating pizza, at a fraction of the calories and with a much greater nutritional punch!  I have modified this recipe to use two egg whites instead of an egg, and I have replaced the fat free mozza cheese with low fat, as fat free can be hard to find.  I have recalculated the nutritional info (below) based on these changes.

INGREDIENTS:

• 1/2 cup uncooked quinoa
• 2 egg whites
• 1/2 cup chopped onion
• 1/2 cup low fat shredded mozzarella cheese
• 1 tsp minced garlic
• 1 tbsp dried basil
• 1 tsp dried oregano
• pinch of salt
• pasta or pizza sauce for dipping

DIRECTIONS:

1.  Cook quinoa as per package directions (exact cooking instructions vary depending on the type or brand of quinoa).

2.  Preheat oven to 350F.  Combine all ingredients in a bowl, except for the pasta/pizza sauce.

3.  Lightly spray a mini muffin tin with cooking spray.  Scoop 1 heaping tablespoon of the mixture into each muffin tin.

4.  Bake for 15-20 minuts and let cool.

NUTRITIONAL INFO - note that this does NOT include the tomato/pizza sauce, as it totally depends which kind you choose.  I like Prego pasta sauce personally!

Makes 2 servings, with about 6 Pizza Bites per serving.

PER SERVING: approximately 290 cal, 32g carb, 19g protein, 9g fat


Thanks to my bestie Deb for pointing out this recipe!

Dr Sue Pedersen www.drsue.ca © 2013 

Follow me on Twitter for daily tips! @drsuepedersen

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Roasted Cabbage Wedges

Here's a great idea for a side veggie dish, right from the kitchens of Martha Stewart!  I have cut back the oil in this recipe -  Martha's 3 tablespoons isn't necessary.  In fact, many recipes out there call for much more oil than is actually needed to give flavor and texture.  Olive oil contains healthy fats, yes - but remember that one tablespoon of any kind of oil contains about 135 calories.  Thus, for a typical middle aged woman who doesn't exercise and is trying to lose weight, who needs to limit intake to about 1200 calories per day in order to lose about a pound a week, one tablespoon of oil is more than 10% of the day's calorie total - and you haven't eaten anything yet. (You can calculate your calorie requirements to maintain or lose weight in the right hand column here).


INGREDIENTS:

• 1 medium head of green cabbage, cut into 1 inch thick rounds
• 2 teaspoons olive oil
• salt and pepper to taste (minimum salt if you have high blood pressure)
• 1 tsp caraway or fennel seeds

DIRECTIONS:

Preheat oven to 400F.  Line a baking sheet with tin foil and spray with non stick spray.  Place cabbage round slices in a single layer on the sheet, and brush with 2 teaspoons of olive oil.  Season with caraway or fennel seeds and pepper/salt.  Roast until cabbage is tender and edges are golden, about 40-45 minutes. 

Makes 5 servings. 

PER SERVING:  about 65 calories, 10g carbohydrate, 2g protein, 2g fat

Dr Sue Pedersen www.drsue.ca © 2013 

Follow me on Twitter for daily tips! @drsuepedersen

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