recipes

Crunchy Kale Chips Recipe

When you’re watching TV and looking for something to nosh on, forget the greasy potato chips that just leave your stomach upset. Instead, go for kale chips! If you haven’t tried them yet, they’re thin, crisp bites of green goodness that satisfy your craving for a little crunch. 

Sure, you can find them at the grocery store, but they can get pricy. Plus, making them at home means making them your own. You can season them with nothing more than sea salt, or kick them up with cayenne pepper, black pepper, cumin, curry or any other spice you like. 

The best part about any green is that they contain chlorophyll, which is how plants get energy from the sun. When you eat them, you take on this vibrant energy. Other benefits?

Dark Leafy Greens:

  • Detoxify your body
  • Are a source of fibre, vitmains and minerals
  • Contain antioxidants that eliminate free radicals
  • Can reduce your risk of cancer and heart disease  

So it’s an easy guess that I like to eat greens daily. Some favorites are broccoli, escarole, Swiss chard, collards, dandelion greens, spinach and, of course, kale. 

This recipe is just one way to get a dose of these nutrient-dense power foods into your diet. Your kids will love them, too. Pop them into their lunch boxes for a healthy, satisfying snack! They also make the perfect afternoon pick-me-up. 

Crunchy Kale Chips 

From the Institute for Integrative Nutrition:

Ingredients
1 -2 bunches kale
2 Tbsp. olive oil
Sea salt

Directions

  1. Preheat the oven to 425° F.
  2. Remove the kale leaves from the stalks, leaving them in large pieces.
  3. Pour the oil into a bowl. Dip your fingers into the oil and massage a very light coat over the kale. Season well with salt.
  4. Place the kale on baking sheet in a single layer (cook in batches if necessary) and bake for 5 minutes, or until they start to turn a bit brown. Keep an eye on them, as they can burn quickly!
  5. Flip and bake until both sides are golden and crisp. Remove and cool completely.

Go green and give Kale Chips a try! Your body (taste buds included!) will thank you. Then, let me know what you think in the comments below or join the fun on Instagram

Fermented Ginger Carrots & Fall Veggie Guide

With fall just around the corner, there are a ton of fruits and vegetables entering their prime. If you’ve been eager to expand your palate and eat healthier foods more often, now is the perfect time. Plus, with new fall routines taking shape, this season provides us with a fresh opportunity to try new things and form new habits. 

Next time you head to the market, pick up some of autumn’s beautiful bounty. A few of the best fall veggies for fermenting include: 

  • Beets
  • Greens
  • Cabbage
  • Cauliflower
  • Carrots
  • Apples (Spiced Apple Kraut is amazing! Recipe coming soon…)
The Beauty of Autumn

All these vegetables offer their own health benefits, so it’s good to mix it up throughout the season. However, I have a special affinity for carrots. My Simply Delicious Fermented Ginger Carrots recipe was the first one I made when I started to teach myself how to ferment foods. They were so good, even my kids ate them! 

It was a great way to introduce all that gut-boosting bacteria into our diets. It inspired me to try fermenting other vegetables and I haven’t stopped since. If you’re a beginner and have fear around starting, this is a great go-to, as it only takes a few days to ferment on your counter. 

The best part? Carrots are rich in Vitamin A (which your skin loves), Vitamin C, Vitamin K and other micronutrients. They also have a high fibre content, which makes them a great prebiotic food. Prebiotic foods feed the beneficial bacteria (the probiotics) living in our gut. Plus, the ginger is a wonderful addition for aiding in digestion and relieving digestive discomfort. Not to mention how much flavour it adds to this recipe. 

Fermented Ginger Carrots, using an airlock top

Fermented Ginger Carrots, using an airlock top

Simply Delicious Fermented Ginger Carrots

Ingredients
2 cups filtered water
1 ½ tsp. unrefined sea salt
4 cups grated carrots
1 Tbsp. freshly grated ginger

1 probiotic capsule 

Equipment
Small glass jar
½ gallon Mason jar or fermentation crock

Directions

  1. Pour the water and sea salt in a small glass jar and mix until the salt is completely dissolved to create brine. Set aside.
  2. Combine the carrots and ginger and place into a Mason jar or fermentation crock. Pack down firmly with your fist or a tamper and remove any air bubbles.
  3. Pour the brine over the carrots until the water level is just above the carrots. Leave room in the jar, as the carrots will release more liquid.
  4. Be sure to cover your jar with a tea towel fastened with a rubber band to block out any light. Leave the carrots on the counter for 3 days. 
  5. Transfer to fridge when ready. Enjoy!

Give this fall recipe (and my favourite fall vegetables) a try, then follow up with me in the comments below! Or, join the conversation on Instagram

Feed the Gorgeous Bacteria living in your belly with some good old fashioned Sauerkraut.

Simple Sauerkraut Recipe:

1 1/2 lbs of green and or red cabbage, finely shredded

1 Tablespoon sea salt

Love ~ this is the most important ingredient

1. Shred or cut up your cabbage in a large bowl. I like to use one green cabbage and one                 red cabbage 

2. Massage high quality sea salt into the cabbage. I like to taste test as I add the salt. If it tastes like a potato chip, you are going have good kraut! 

3. Cover the cabbage with a pate and let it rest for 30 minutes to allow the salt to draw the liquid out. This is optional, if you are rushed for time. Keep massaging and then pack it into a wide-mouth, quart-sized mason jar. Use a wooden spoon to really pack down the cabbage into the jar to release the liquid. The cabbage should be at the shoulder of the jar and have about one inch of liquid covering the cabbage.

4. If there is not enough liquid, because of the type of cabbage or age of the cabbage you can add a brine, just enough to cover the cabbage. I prefer to not add brine, so wait and see if after 24 hours the cabbage has produced more liquid before adding the brine. For the Brine, dissolve 1 teaspoon of high quality sea salt in 1 cup of spring or filtered water. No tap water please.

5. Put the lid on nice and tight. Leave it on your counter to ferment for 7-10 days. Taste test and when it has the right amount of tang for you, put it into your fridge and enjoy!

It starts to get fun and interesting when you add other veggies and spices, like onions, turmeric or caraway seeds. Adding a little heat is delicious as well. 

Feeding the gorgeous bacteria living in your belly, fermented foods, is important for your health and well being.