Let the CHIPS Fall

HAPPY THANKSGIVING!  Below are some easy, healthy and tasty appetizers to enjoy this holiday season.  Kale chips are a delicious and nutritious addition to any sandwich or appetizer spread. 

Kale is one of the healthiest vegetables around. Kale is an excellent source of vitamins A, K and C and good sources of manganese, copper, tryptophan, fiber, calcium, vitamin B6, potassium, iron, magnesium, vitamin E, omega-3 fatty acids, riboflavin, thiamin, niacin, protein, folate, and phosphorus. 

Kale's risk-lowering benefits for cancer have recently been extended to at least five different types of cancer. These types include cancer of the bladder, breast, colon, ovary, and prostate. Isothiocyanates (ITCs) made from glucosinolates in kale play a primary role in achieving these risk-lowering benefits.
 
Kale is now recognized as providing comprehensive support for the body's detoxification system. New research has shown that the ITCs made from kale's glucosinolates can help regulate detox at a genetic level.

Researchers can now identify over 45 different flavonoids in kale. With kaempferol and quercetin heading the list, kale's flavonoids combine both antioxidant and anti-inflammatory benefits in way that gives kale a leading dietary role with respect to avoidance of chronic inflammation and oxidative stress.   

KALE CHIPS

Ingredients

• 1 bunch kale
• 1 tablespoon olive oil
• 1 teaspoon seasoned salt

Directions

1. Preheat an oven to 350 degrees F (175 degrees C). Line a non-insulated cookie sheet with parchment paper.
2. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt.
3. Bake until the edges brown but are not burnt, 10 to 15 minutes.

OR……

Ingredients

• 1 bunch kale, washed and dried well
• 1 tablespoon olive oil
• Kosher salt and freshly ground black pepper
• 1 teaspoon brown sugar

Directions

Preheat oven to 300 degrees F.

Tear the leaves off the center rib of the kale and tear into large pieces. Place leaves in a large bowl and drizzle with olive oil and toss until completely coated.

Divide kale between 2 baking sheets lined with parchment. Arrange in a single layer and sprinkle with salt and pepper. Place in the oven and bake for 25 minutes, or until crisp. Place in a serving bowl and sprinkle with brown sugar.

Cook's Note: Be sure to place the kale in one layer on the sheet tray. Overcrowding will steam the kale rather than crisp it.

Per Serving: Calories: 166; Fat: 8g (Saturated Fat: 1g); Protein: 6.5g; Carbohydrates: 22g; Sugar: 1g; Fiber: 4g; Cholesterol: 0mg; Sodium: 207mg

Sweet Potato Chips With Black Olive Tapenade

Just in time for holiday parties!
Makes 40-50 appetizers

Ingredients:
2 medium sweet potatoes, unpeeled
1/4 cup olive oil, divided
1 cup pitted black olives
3 scallions
1/4 cup oil-packed sun-dried tomatoes, drained (4-6 pieces)

Nonstick cooking spray
Kosher salt and freshly ground black pepper

The Ingredients: Olives, Sweet Potatoes, Olive Oil, Sun-Dried Tomatoes and Scallions

Sweet Potato
This root veggie is bursting with flavor, color and nutrients like fiber, beta-carotene, vitamin C and lycopene. Turning them into baked chips is virtually effortless, and the chips have less fat and sodium than the bagged (and fried) version.

Olive Oil
This heart-healthy ingredient does double duty. A light drizzle gives the chips crunch and it helps bring the flavors of the tapenade together. If you have a nice bottle of more flavorful extra-virgin oil in your kitchen, this is a good time to use it.

Black Olives Olives are a pleasing combination of tender, plump and salty. We used a combination of pungent kalamatas along with mellow and sturdy canned black olives. Look for high-quality olives in cans or jars or check out the olive bar at your local gourmet shop or grocery store.

Scallions
Scallions add freshness, color and a hint of onion flavor to the tapanade. If you can get them fresh at the farmers’ market, you’ll taste the difference. Reserve a piece of one and finely chop for a garnish.

Sundried Tomatoes Add a touch of natural sweetness with chewy sun-dried tomatoes. Buy them packed in oil or try marinating your own.

Directions:
Preheat oven to 400-degrees F and spray two large baking sheets with nonstick cooking spray. Thinly slice* sweet potatoes and lay out pieces in a single layer on the sheets. Using a silicone brush, coat each slice of sweet potato with olive oil (you’ll use about 1 tablespoon). Season with salt and pepper and bake for 10-12 minutes per side or until golden (keep an eye on them to prevent burning). Remove from oven and set aside to cool.

To prepare the tapenade, place olives, scallions, sundried tomatoes and remaining oil in a food processor fitted with a steel blade. Season with 1/4 teaspoon salt and 1/4 teaspoon black pepper and pulse until well combined, but still slightly chunky. Top each piece of sweet potato with tapenade and serve.

*Tip – use a hand-held mandoline to make easy, even slices.

Nutrition Info (per piece):
Calories: 23 calories
Total Fat: 1 gram
Saturated Fat: 0 grams
Total Carbohydrate: 2 grams
Protein: 0.2 grams
Sodium: 30 milligrams
Cholesterol: 0 milligrams
 Fiber: 0.25 gram

 References: www.foodnetwork.com and www.whfoods.org