When my friend who has chosen a vegan diet told me her favourite food is massaged kale, I was a little surprised.
First of all, could I be friends with someone whose favourite food was kale? And secondly, what kind of person massages kale?
Kale has grown in popularity over the past few years, moving from a garnish or a hippy food, to a mainstream super food.
Today, it is considered one of the healthiest foods available due to its high concentration of antioxidant vitamins A, C, and K. It is also a good source of dietary fibre and many minerals such as manganese, copper, iron, potassium and calcium. The only down side to kale is that to many people, it tastes as healthy as it sounds.
Several varieties of kale exist – the most common varieties being curly kale and lacinato (or “dino” kale).
For new kale eaters, the dino variety tends to be less bitter. Kale stalks are edible, but very tough, so are often removed before cooking.
Kale can replace spinach or other greens in many dishes, but requires longer cooking and has a more coarse texture.
To my surprise, “massaging” kale is actually a great way to soften the leaf, if eating raw, or to spread oil if making kale chips.
While kale is not my favourite vegetable, it is easy to grow in your garden, stores relatively well, and as mentioned earlier, is very healthy.
A great way to introduce eating kale is by baking kale chips, which even my three-year-old daughter will eat.
If you are expecting their flavour to replace your standard bag of potato chips, you may be disappointed, but they still offer a crunchy, salty, satisfying snack.
Massaged Kale Chips
1 bunch kale
1 tbsp olive oil
1/4 tsp salt
Preheat oven to 300 F (175 degrees C).
Remove stems and tear kale into large pieces.
Wash and dry kale thoroughly (if the kale is wet, it will not get crispy).
Rub hands with oil, and “massage” kale until it is lightly coated with oil.
Spread in a single layer on a baking sheet. Sprinkle with salt or other seasonings.
Bake 25 minutes, or until edges are lightly browned.
Let it cool a few minutes before eating, allowing them to “crispen.”
Other seasonings that can be added: nutritional yeast, garlic powder, cayenne pepper, smoked paprika, toasted sesame seeds... Be as creative as you wish.
-Serena Caner is a registered dietician who works at Shuswap Lake General Hospital.