Healthy Living How To

Vanessa Rae Romero

How to Make Kale Chips

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The ORAC (Oxygen Radical Absorbance Capacity) unit, ORAC value, or “ORAC score” is a method of measuring the antioxidant capacity of different foods and supplements. It was developed by scientists at the National Institutes of Health. While the exact relationship between the ORAC value of a food and its health benefit has not been established, it is believed that foods higher on the ORAC scale will more effectively neutralize free radicals. According to the free-radical theory of aging, this will slow the oxidative processes and free radical damage that can contribute to age-related degeneration and disease. ORAC Values

In the veggie world, guess what veggie has the highest ORAC value? I will give you three guesses, and the first two don't count. If you guessed Kale you win the prize. Wait, there's no prize, pat yourself on the back for being super-duper smart! Yes, Kale is the superstar of the ORAC value rating table. Per 100 grams or about 3.5 oz., Kale scores 1,770 and raw spinach is a close second at 1,260 followed by Brussels sprouts, alfalfa sprouts and broccoli. Want to keep the doctor away and the wrinkles at bay? It is recommended to consume between 3,000 to 5,000 ORAC units per day from fruits and veggies.

Kale belongs to the Brassica family, sibling to broccoli, cauliflower, Brussels sprouts, cabbage, collards and turnips. This family of veggies is rich in phytochemicals, indoles and sulforaphane, potent cancer fighters.

“Diet is the best tool we have at hand to protect ourselves from developing cancer. We know that a typical Western diet plays a major role in the development of cancers and we know that at least 30 percent of all cancers are believed to have a dietary component.” ~SuperFoods Rx

Kale is rich in calcium, iron and vitamins A, C and K. In fact, Kale is a spectacular source of Vitamin K. One cup of Kale provides more Vitamin K than any other vegetable. Vitamin K is a key nutrient in helping the body regulate inflammation. It also helps the blood clot normally, prevents calcification of the arteries and protects the bones from fracture.

When shopping for Kale, it is important to buy organic. The reason isn't because the nutritional value is necessarily greater, but because of the pesticides. Pesticides have been linked to a variety of health problems, including brain & nervous system toxicity, cancer, hormone disruption, and more. The Environmental Working Group publishes a list of what's called the “Dirty Dozen”, the top 12 produce that have the highest concentration of pesticides (that's after being washed). Kale is on the list.

Kale Chips, I dare you to eat just one.
These melt-in-your mouth veggie chips are strangely addicting.

Making Kale Chips

Kale Chips

Printable Recipe

Prep Time: 5 Minutes
Cook Time: 12-15 Minutes
Serves: 2-4

Ingredients

  • 1 Large Bunch of Organic Kale
  • Misto Sprayer filled with Olive Oil
  • Celtic Sea Salt
  • Seasoning of Choice, Onion Powder, Garlic Powder, Paprika, etc.

Directions

  1. Separate leaves from the stem and tear into bite-sized pieces.
  2. Rinse and dry kale using a salad spinner.
  3. Lay out on baking sheet lined with parchment paper and liberally spray with olive oil.
  4. Sprinkle with salt and seasonings.
  5. Bake at 350°F for 12-15 minutes.

Americans eat three servings a day of fruits and vegetables, and if their one fruit is ketchup and their vegetables are iceberg lettuce and French fries, they are missing the vitamins and minerals found in the many different-colored fruits and vegetables. ~ David Heber, M.D., Ph.D. author of What Color is Your Diet?